It doesn't matter what flour bread is made of - it is the most consumed food product in the world. Many people cook it according to their own recipes, and because of its simplicity in preparation and accessibility, it still remains an indispensable product in everyday life.
How much protein, fat and carbohydrate are in bread
The calorie content of bread can be different - it depends on its composition, producer, variety of flour, grain and other factors. The table below shows the content of proteins, fats and carbohydrates in bread.
Product | Squirrels | Fats | Carbohydrates | Food value |
Premium Flour Bread | 7.5 | 2.9 | 51,4 | 262 |
First Grain Bread | 7.9 | 1 | 48.3 | 235 |
Grade II Bread | 8.6 | 1.3 | 45,2 | 228 |
Germinated bread | 13.16 | 0 | 28.58 | 188 |
Bran bread | 8.8 | 3.4 | 43.8 | 248 |
Rye bread | 8.5 | 3.3 | 42.5 | 259 |
Peeled rye bread | 6.1 | 1,2 | 39.9 | 197 |
Wallpaper flour rye bread | 6.6 | 1,2 | 33,4 | 174 |
Seeded flour rye bread | 4.9 | 1 | 44.8 | 210 |
Oat bread | 8.4 | 4.4 | 44.5 | 269 |
Wholemeal bread | 8.7 | 3,1 | 41 | 250 |
Whole wheat bread | 12.45 | 3,5 | 36.71 | 252 |
Other utility indicators
Many diets exclude white and are accompanied by brown bread or completely limit its use. After all, everyone knows that white bread contains more calories than black or gray. But the table shows that the calorie content of white and black bread is about the same. As it turned out, in addition, useful properties and harm depend on its composition, glycemic index, freshness.
Each bread has its own glycemic index. The glycemic index of the product indicates the rate of breakdown of carbohydrates - the lower it is in the product, the more useful this product. For example, wheat bread from the highest grades of wheat is high, and rye bread with bran is low. The more bran and whole grain cereals in the bread, the slower it is split by the stomach.
Fresh bread is absorbed faster, which means that its carbohydrates are broken down faster, which leads to the appearance of unnecessary fat in the body.
Yeast-based bread, although not very useful, but not so harmful. The main flaw can also be attributed to the rapid breakdown in the body - bread without yeast is absorbed much more slowly, which reduces the risk of obesity.
The chemical composition of wheat and rye bread
It doesn’t matter how much protein, fat and carbohydrate is in the bread if it is harmful. Fortunately, bread is rich in valuable elements and vitamins. The table below shows the composition per 100 grams of bread as a percentage of the daily norm.
Chemical structure | Wheat bread | Rye bread |
Alimentary fiber | 12 % | 29% |
Vitamin PP | 29% | 27% |
Vitamin E | 1 % | 2% |
Vitamin K | 3% | 1 % |
Vitamin B 5 | nine % | nine % |
Vitamin B 1 | 31% | 29% |
Vitamin B 2 | 18 % | 19 % |
Vitamin B 4 | 3% | 3% |
Vitamin B 6 | 4 % | 4 % |
Vitamin B 9 | 28% | 28% |
Sodium | 39% | 51% |
Calcium | fifteen % | 7% |
Phosphorus | 12 % | 16 % |
Magnesium | 6% | ten % |
Copper | 25% | 19 % |
Selenium | 31% | 56% |
Fluorine | 1 % | 1 % |
Zinc | 6% | nine % |
Manganese | 24% | 41% |
Iron | 21% | 16 % |
White bread
Bread began to exist in Egypt and was originally considered food for the wealthy. Unfortunately, this product only meets the needs of a person in calories, but does not deliver much benefit. Although the nutritional value of this bread is high, it mainly consists of water, flour and yeast. It can be prepared from the highest, first or second grade flour. If desired, it includes banana, potatoes and other vegetation in order to change the usual taste.
100 grams of white bread contains more than 30% of the daily intake of vitamins B 1 and B 3 , iron and sodium, as well as about 50% of the daily intake of manganese and selenium.
The disadvantages of this bread include a high glycemic index, which contributes to the formation of fat in the body, and in the female sex leads to cardiovascular diseases. It contains a large amount of harmful starch and gluten. As it becomes clear, wheat bread has a high calorie content and limited beneficial properties.
Rye bread
It is also called "black", attributed to the Russian people. Until Russian farmers began to use rye in making bread, in Europe it was considered a weed. The content of yeast, yeast or other flour in it is a matter of taste.
It is categorically contraindicated to a person with diseases of the stomach - ulcer, gastritis, heartburn, with liver disease. Particular attention should be paid to gluten allergy - a type of protein.
Gray bread
Such bread is usually made from a mixture of wheat and rye flour and that is why it is called that. The main positive feature of this bread is that it combines the calorie content of white bread and the chemical composition of black bread.
Whole grain and wholemeal bread
It is prepared, as the name implies, from finely ground flour. Whole grain flour differs from wholemeal flour in that the second grade of flour is not sifted, which is why it retains all the particles of grain, which means its useful properties. On touch, it is very dense and moist, which is due to large particles in the flour.
The harm of white bread
When baking bread, various additives can be added to it in order to improve the taste or appearance. Additive E300 increases the volume of dough and improves the taste, E406, E407, E440 help the bread remain soft for a long time.
The main reason why white bread is considered harmful is its high glycemic index and high calorie content. Energy manages to very quickly turn into fat on the body, which has a very negative effect on the figure.
Yeast also negatively affects the body - they lead to a deficiency of calcium in the body and stimulate the formation of salt stones in the kidneys.
The benefits of brown bread
Not only brown bread is useful, but bread from durum and low grades of wheat, from whole wheat. Often it is prepared without yeast or leaven, which, unlike yeast, adds even more beneficial properties to bread.
This bread contains a large amount of vitamins B 1 , B 2 , B 3 , B 9 , iron, manganese, magnesium, sodium and selenium. It has a positive effect on the human immune, cardiovascular and nervous system. Rye flour, unlike wheat flour, does not lose vitamins and minerals after processing.
In addition, the calorie content and glycemic index of brown bread are lower than the nutritional value of white bread - for this reason it can be considered dietary. Calories obtained by its use are evenly split by the body for a long time. This is due to the fiber, which is rich in flour of this bread.
General tips for use
White bread is rich in calories, so it is very beneficial for athletes after training - at this moment, the open "carbohydrate" window is ready to take any number of calories and assimilate it, not putting it off as a fat reserve. In addition, 25 grams of meat contains as much protein as protein in bread. However, eating bread for leading a sedentary and passive lifestyle will not do any good - it will only create a feeling of satiety for a short time, after which a feeling of hunger will wake up again.
Whole grain bread and wholemeal bread is very useful and enriches the body only useful. However, it is considered a rather crude product, which can complicate digestion in case of problems with the gastrointestinal tract and worsen an already painful condition of a person.
Rye bread is the best option. It is very popular among athletes and people leading a healthy lifestyle. In addition, it can be much more useful if it is prepared on the basis of sourdough. It can help with dysbiosis and stomach diseases.
Conclusion
It does not matter how much protein is in bread, carbohydrates and fats. More important is how much benefit it carries. It can contain 200 calories and lead to obesity when another bread contains the same amount of calories, but has only a positive effect on the body. Now we can conclude that the calorie content and useful properties of wheat bread leave much to be desired.