Whole heat bread not just belongs to the modern diet; it has been consumed for thousands of years now.
While eating white or refined grains is directly linked to a range of health issues like diabetes and obesity, whole grains have great health benefits to be true.
These include a lower risk of high blood pressure levels, reduced risk of getting type 2 diabetes, and heart diseases to name a few.
Health Benefits Of Whole Wheat Bread
In this article, we’re going to talk about how and why eating whole grains is recommended by nutritionists. So, let’s get started.
The following the 10 major whole wheat bread benefits made of whole grains:
1. Whole Wheat Bread is Rich in Fiber
The major reason why you should include foods made of whole wheat is your everyday diet is that it is ultra-rich in fiber.
An adult, on an average, requires a minimum of 25 to 30 grams of fiber on a daily basis and the best source of both soluble and insoluble fibers is none other than whole wheat bread.
Your body takes time to digest fiber and thus it keeps you satiated (a feeling of full) for a longer time than usual.
This, on the other hand, keeps you from eating more food and boosts the weight loss mechanism.
2. Whole Wheat Bread Improves Your Digestion
Whole grains help improve digestion.
Now that you know whole wheat bread is rich in fiber, it does help regulate the bowel movement.
Various studies have shown that those who ate fiber-rich foods like whole grain bread didn’t require laxatives for digestion improvement.
Moreover, whole grain foods significantly help manage diverticulosis, which is a condition this is responsible for causing inflammation, constipation, pain, and diarrhea due to pouches formation within the colon wall.
3. Whole Wheat Bread Lowers Cholesterol
Whole grains keep your body from absorbing LDL (bad cholesterol) and reduce the triglycerides which are responsible for causing heart diseases. In fact, whole grain foods are known for reducing the risk of a heart disease.
According to a survey conducted recently, women who consumed three meals of whole grain bread were found to be 30% lesser risk of developing a heart disease or probably getting a heart attack than others who didn’t follow this routine.
4. Whole Wheat Bread Lowers Blood Pressure
A part of healthy diet, whole wheat bread is also known very good to lower the high blood pressure levels, a common condition among every other person in modern society, which can cause a heart attack.
As per a recent study, men who consumed more servings of whole grain bread as breakfast had to face 19% less risk of hypertension, heart attacks, and other chronic diseases like diabetes etc.
Another similar study based on women concluded that a frequent consumption of whole wheat bread and other whole grains would substantially reduce LDL, insulin level, and blood pressure, eventually reducing the risk of a heart disease.
5. Whole Wheat Bread Helps Manage Weight
There is no doubt about fact that those who eat whole grain foods on a regular basis don’t have to keep an eye on their weight like others who don’t. These individuals also don’t have to struggle all through their lives to retain a normal, healthy bodyweight like others who eat refined grains.
According to a study based on the Weight Management benefits of whole grain bread, women who consumed whole grain bread would easily reduce the risk of weight gain by 49%.
6. Whole Wheat Bread Helps Fat Redistribution
While whole wheat bread consumption does not ensure that you are going to lose excess weight, various studies have proved that it helps reduce the existing body fat percentage and leads to healthier body fat distribution.
Whole grain bread is well-known to reduce the risk of increasing belly fat or central adiposity, a condition that highly increases the risk of multiple health issues, including diabetes.
7. Whole Wheat Bread Helps Regulate Blood Sugar Levels
Unlike white bread, made from refined grains, whole grain bread works better in order to keep your blood sugar level from increasing. Besides, whole grain bread helps reduce the risk of getting type 2 diabetes along with many other health problems.
A recent study based on women found that women who consumed three or more servings of whole grains every day would 30% lower the risk of developing diabetes than others who did not follow the same routine.
8. Whole Grains are Rich Sources of Vitamin B
Whole grains, including whole wheat bread, are pretty much loaded with all types of Vitamin Bs, including niacin, thiamin, and riboflavin, which substantially boost your metabolism.
Folic acid or folate, which is another type of vitamin B is well known to help your body form red blood cells that are critical for preventing issues like babies born with defects.
9. Whole Grains Provide Essential Minerals to Your Body
Apart from the various other health benefits, whole grain or whole wheat bread is rich in minerals that are essential for your body to stay healthy and fit.
In fact, whole grain bread is a great source of iron that plays a key role in transporting oxygen all through your body via blood, thereby reducing the chances of developing anemia.
Some other essential minerals that are found in whole wheat bread are Magnesium and Zinc, which are helpful in building bones and maintaining the ability of your immune system to fight diseases, respectively.
10. Whole Wheat Bread Induces the Feeling of Fullness
Now that you know that the fiber-rich whole grain bread keeps you full for a longer period of time, it significantly helps manage body weight, which you would have otherwise increased by eating cookies and white bread made from refined flour.
According to health experts, whole wheat bread helps you keep your portion size under control. For the maximum benefits, you can make whole grain bread at home and add sesame seeds to enhance brown bread protein content.
How To Make Whole Wheat Bread At Home – Whole Grain Bread Recipe
Have you ever thought of making your own soft and fluffy bread? What if I tell you that it is 100% whole wheat? Yes, you read that right.
Today, we are going to make whole wheat bread. So, let’s start
Whole Wheat Bread Ingredients
For making whole wheat bread at home, you need,
- 500 grams of whole wheat flour or Atta
- 1 and ½ (6 to 7 grams) teaspoon of instant dry yeast
- 2 teaspoons of caster sugar
- Lukewarm Water to form a dough
- 1 tablespoon of vegetable oil
- 1 teaspoon of salt
- Dry wheat flour to help knead the dough
Whole Wheat Bread Dough Preparation
- Add 500 grams of whole wheat flour into a bowl and make a well in it.
- Now, add instant dry yeast along caster sugar and a little bit of lukewarm water to mix the two.
When you see small bubbles, that means highest is active.
- Now, add more water to form a dough (add little water at a time to form a consistent dough).
Note: The amount of water that goes in depends on your flour. It can be anywhere between 350 ml and 400 ml.
- Once your dough comes together, add vegetable oil and salt and continue kneading the dough.
It should not take more than 2 to 3 minutes to bring your dough together. If you take longer, chances are that there are lumps in your dough.
- If your dough has come together, leave it aside for around 10 minutes.
- So, on a flat surface, sprinkle some dry flour and start kneading.
The dough will be quiet sticky, but please don’t add any more flour to it. While needing, make sure you push the dough out and bring it in with your fingers.
To get a soft and fluffy loaf, you have to knead it for at least 10 minutes. At the end of 10 minutes, you will end up with a silky dough, which will still be sticky but not much.
- Once your dough is ready, you need to round it up. For this, you can need a flat surface.
- Now, stretch out your dough so that it has a smooth top.
- Once it has been rounded, place it in a well-greased bowl and cover the dough with a damp towel and keep it aside for 45 minutes.
After 45 minutes, your dough should be doubled in size.
- Take it out on a lightly floured bench and knead it for 1 minute and round it up.
- Keep it aside for another 15 to 20 minutes covered with a damp towel.
After 20 minutes, your dough should slightly increase in size.
- Now, give this dough a rectangle shape.
- Start rolling from the shorter end. Roll and tuck it in.
The sealed part should be at the bottom. Now, pull the sides downwards.
- Place the log of bread in a well-greased bread tin.
- Press your dough and fill the tin. Now, leave the tin for another 30 minutes or until it fills the tin.
- For that, place the tin in a huge plastic bag.
This helps in maintaining the humidity around the bread for a better rise. After 30 minutes, the dough should have filled the tin completely. Press and check if the dough springs back slowly. that means it’s ready to be baked.
It’s Time To Bake The Bread
- Brush the top of the bread with a mixture of milk and vegetable oil, and then place the tin in a preheated oven at 200°C for around 30 minutes.
Make sure you check after 25 minutes because every oven is different.
- After 30 minutes, take out the bread and brush some melted butter on its top.
- Let it cool completely and slice it after only after 2 to 3 hour.
Your soft and fluffy 100% whole wheat bread is ready and it will stay in your fridge for around 4 to 5 days. Believe me, it’s highly nutritious.
Over To You!
Now that you know how healthy and nutritious whole wheat bread is, when are you’re making one at home? Do let me know how you like it.