Although Germany is known for its bread variety known to be a hell of a lot of varieties of the staple food is still as fattening.
To lose weight, then that’s why and white bread and co.
This is primarily not a wrong approach, because such breads contain little to no nutrients and no value for the body.
To shear all types of bread on a comb, but it is not the right way, because some breads are even considered very healthy and can even assist in weight loss.
The shell of the grains makes the bread healthy
Most breads are labeled because of their carbohydrates and calories of many people as fattening.
This assumption is not true, however, not always, because it depends on what is in the different varieties.
The Good is mostly in the shell, therefore especially whole-grain bread is considered to be very healthy, because: the more grains, the more vitamins, minerals and fiber are included.
These ingredients are located mostly in the peripheral layers of the grains. In the case of white bread is usually processed only the endosperm of the grains and the shell is omitted – so you’re less healthy.
These 7 types of bread are the healthiest
Light Toast, white bread and co. can be deleted without a bad Conscience from the dining plan. Some breads provide important ingredients and can even help you lose weight.
1. Spelt wholemeal
Although spelt is closely related to wheat, it contains more and higher quality protein.
Studies were able to confirm in the past that spelt contains more vitamins and minerals than wheat. Thanks to the many dietary fiber and unsaturated fatty acids-grain bread is spelt in full as very healthy.
Especially popular are the Bread is acid also due to their high content of silica. It is also called silicon and ensures that the tissue will be strengthened in the body and, consequently, its elasticity is increased.
In comparison to wheat bread, spelt can be full of grain bread in addition to fewer calories and carbohydrates, which lose weight helpful.
2. Rye bread
Rye bread is not only a great mineral source, but at the same time full longer than other breads. By the way, also, Pumpernickel is one of breads the Rye.
This saturation effect protects against food cravings, which are feared in a diet especially.
Thanks to the dietary fiber rye bread may even protect against constipation and gallstones – this has a positive effect on cholesterol and blood sugar values.
A study of twelve healthy adults showed that those with the rye bread, ate, sat with significantly less Insulin-free than those of wheat and white bread to took.
3. Seed bread
The special feature of this Bread is that it contains no flour. For flax seeds, Chia seeds, psyllium seed husks, hazelnuts, sunflower seeds or Quinoa for this ingredient to replace.
In addition, the seed bread vegan, low-carb and gluten-free – so it fits in really any form of nutrition.
Recipe: Low-Carb Seed Bread
4. Sprouted Breads
In the United States was able to establish this type of Bread already as a new Superfood.
The special feature of this bread: It is made of grain that has already begun to sprout – the body with more usable nutrients are available.
So sprouted bread contains important vital substances like phosphorous, iron, zinc, Calcium, Magnesium, folic acid, Vitamin A and C, amino acids, and dietary fiber. These nutrients can be taken from a sprouted bread is even faster than from any other bread.
A study from Sweden showed that bread made of 50 percent sprouted wheat flour contains more than three times as much folic acid as pita bread, not sprouted wheat.
At the same time, the protein content increases to 20 percent. In addition, the bread holds thanks to the fiber long tired of, which in turn prevents cravings and affect blood sugar levels hardly.
5. Multi-grain loaves of bread to wholemeal base
As the Name suggests, is a multi-grain bread from various and completely different grains.
If this is based on a whole-grain base, is considered the bread as being particularly healthy.
A study by the University of Minnesota shows that more grain included in breads to whole-grain base, especially important B vitamins and minerals, which are important functions in the human body.
6. Sourdough bread
Sourdough is produced by a fermentation process in which naturally occurring yeasts and bacteria to the Rise of the bread can be used.
Bread made from sourdough is easier to digest than other varieties – this may be due to containing probiotics created during the fermentation process.
Probiotics are healthy bacteria that occur in the body and in certain foods. They promote good intestinal health and digestion.
Due to the low glycemic Index of sourdough is also good for blood sugar levels, a study by the Swedish Lunds Universitets showed.
7. Bread from gluten-free oatmeal
Who focuses on a gluten-free diet, you must not do without mandatory on bread. An Alternative may be, for example, bread made from gluten-free oatmeal.
Also this type of Bread contains a high amount of fiber and is a good supplier of energy.
In addition, oats contain a lot of iron, Magnesium, and Vitamin B1. The body of evidence is supplied with many important minerals it needs to stay healthy.
Sources
- The National Center for Biotechnology Information: Why whole grains are protective: biological mechanisms, accessed on 17.02.2020 https://www.ncbi.nlm.nih.gov/pubmed/12740067
- The National Center for Biotechnology Information: Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials, retrieved on 17.02.2020 https://www.ncbi.nlm.nih.gov/pubmed/25411276
- The National Center for Biotechnology Information: Studies on germination conditions and antioxidant contents of wheat grain, archived from the original on 17.02.2020 https://www.ncbi.nlm.nih.gov/pubmed/19747602
- ScienceDirect: On the Effect of Lactic Acid on Blood Glucose and Insulin Responses to Cereal Products: Mechanistic Studies in Healthy Subjects and In Vitro, archived from the original on 17.02.2020 https://www.sciencedirect.com/science/article/abs/pii/S0733521002904698
- The National Center for Biotechnology Information: Effect of rye bread breakfasts on subjective hunger and satiety: a randomized controlled trial, retrieved on 17.02.2020 https://www.ncbi.nlm.nih.gov/pubmed/19709412
- Food data Central: Oats, retrieved on 17.02.2020 https://fdc.nal.usda.gov/fdc-app.html#/food-details/370335/nutrients
- The National Center for Biotechnology Information: Enhancement of attributes of cereals by germination and fermentation: a review, archived from the original on 17.02.2020 https://www.ncbi.nlm.nih.gov/pubmed/24915317
- The National Center for Biotechnology Information: Glycemic Responses, Appetite Ratings, and Gastrointestinal Hormone Responses of the Most Common Breads Consumed in Spain. A Randomized Control Trial in Healthy Humans, retrieved on 17.02.2020 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4488771/
- The National Center for Biotechnology Information: Flax and flaxseed oil: an ancient medicine & modern functional food https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4152533/
Antonia Hagedorn
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