Not so long ago, unusual waffles called “breads” began to appear on the shelves of shops and supermarkets. This product did not find much popularity, since it was most often placed in the diet food section or in products for diabetics. Today we will figure out what this product is, what it is made from, and whether it is worth using on an ongoing basis.
What and how are breads made from?
Let's start the discussion with what is used to make the product and how exactly it is made.
Crisps are made from whole grains of the following crops: wheat, barley, rye, millet. In this case, selected, pre-cleaned products are used, which are of excellent quality.
To produce the product in question, whole grains are temporarily soaked in plain water. The bottom line is that you first need to soften the outer shell of the seeds so that they absorb as much moisture as possible so that you can proceed to further cooking.
The cooking technology is called extrusion. After soaking, the swollen grains are placed in a special unit called an extruder. In this device, the bread is cooked for about 10 seconds, after which we get the usual compressed briquettes, in which you can see whole grains.
The point is that in the extruder the raw material is heated for a few seconds to very high temperatures under pressure, due to which the liquid that is inside the seeds quickly evaporates, and the process itself is reminiscent of cooking popcorn at an accelerated pace. As a result of such manipulations, we obtain a product that retains almost all the beneficial properties that unprocessed grains have, while the bread is suitable for consumption without pre-treatment.
Important! Each individual crop requires its own amount of time for soaking.
Types, calorie content, BZHU and composition
It’s worth mentioning right away that the calorie content and nutritional value directly depend on what crop is used to prepare the bread, so we will consider these indicators in relation to a specific type of product. To get accurate data, before purchasing a product, be sure to look at the composition, BJU and energy value.
It is also worth understanding that not all bread manufacturers use the extrusion process, since it requires the use of special equipment and additional time spent on soaking, which is why the breads are made not from whole grains, but from flour, therefore, we have the same bread, just a different form.
Compound:
- Rye flour;
- wheat bran;
- wheat flour grade II;
- water;
- margarine;
- yeast;
- salt;
- rye malt.
The nutritional value:
- proteins - 10 g;
- fats - 4.5 g;
- carbohydrates - 70 g.
Compound represented exclusively by whole sprouted wheat grain. Sometimes the manufacturer may add raisins or dried apricots, as indicated by the label on the package.
This is the same natural product that contains nothing but whole seeds. There are no additives that increase calorie content, so the energy value of such bread is 244 kcal.
The nutritional value:
- proteins - 8.1 g;
- fats - 1.2 g;
- carbohydrates - 53 g.
Compound:
- winter wheat;
- whole oats;
- sprouted wheat;
- salt.
The nutritional value:
- proteins - 11.9 g;
- fats - 2.5 g;
- carbohydrates - 57.9 g.
Compound:
- whole wheat grain;
- whole buckwheat;
- salt.
The nutritional value:
- proteins - 10.1 g;
- fats - 0 g;
- carbohydrates - 57.1 g.
Did you know? In the Middle Ages, stale loaves of bread were used as a substitute for plates. Various foods were placed on top of them, and at the end of the meal, when the cake became soggy, it was eaten or given to the dogs.
What are the benefits of bread for the body?
Now it’s worth figuring out what the benefits of these dry breads are, and whether they should replace your usual bread.
Let's start with the fact that the product is useful if only because that does not have harmful additives. Currently, more food products are produced than are purchased by consumers, therefore, to increase shelf life, various preservatives are added, which are harmful to us to one degree or another. Since the breads are stored without any additives, they are initially a healthy product, even without taking into account the vitamins and microelements that are included in the composition.
Now regarding vitamins and various minerals. As mentioned above, heat treatment has little effect on the composition, so you get a large amount of vitamins and minerals from a product that can be purchased at any time of the year, as opposed to healthy fruits or vegetables, which are a seasonal product.
Don't forget about that dry bread is a storehouse of fiber, necessary for our body to normalize digestion, as well as timely removal of toxins and poisons. Fiber also speeds up metabolism, which has a positive effect on body weight, reducing excess weight.
The product can be called medicinal, since different types of bread help to cope with a particular disease. For example, the wheat version is useful for those people who suffer from gastritis or stomach ulcers, but the barley version helps those who suffer from liver problems and gastrointestinal dysfunction.
Important! All beneficial properties apply only to those breads that are made from whole grains.
Crispbread is used to prevent the following diseases and ailments:
- anemia;
- gastrointestinal diseases;
- liver diseases;
- dermatitis;
- kidney disease;
- problems with the central nervous system.
Is it possible for pregnant and nursing mothers
You can eat the bread both during pregnancy and after childbirth. This product does not contain allergens that can harm the fetus or newborn, so you should refuse it only if you have an individual intolerance or your doctor has prohibited its use.
The whole grain product supplies the body with a large amount of essential vitamins, as well as fiber. Fiber helps prevent constipation, which affects many pregnant women. Also, do not forget that the breads have a large volume, but are light in weight, so you won’t be able to eat too much of them. This has a positive effect on your figure and also allows you to satisfy your hunger with a small portion.
We can conclude that eating bread during pregnancy or after childbirth is possible and necessary, however, it is worth knowing when to stop, and don’t focus only on this product. Variety is important, so we recommend eating both dry bread and regular bread, as well as adding new foods to your daily menu.
Did you know? Bread made from rye flour may not spoil for several weeks due to the fact that its acidity is several times higher than that of wheat. The higher the acidity of the product, the slower it will deteriorate. At the same time, some manufacturers artificially reduce the shelf life of bread by adding barley, rice or oat flour to it.
Is it possible to have bread while losing weight?
It’s worth saying right away that only whole grain options that contain a minimum of fat are healthy and low-calorie. Such products are useful for losing weight, since they supply the necessary vitamins and microelements without increasing the calorie content of the diet.
It is worth understanding that the bread itself is not capable of harming your figure, but if you eat it together with jam, jams, butter or other high-calorie foods, then there is no point in replacing regular bread with dry bread.
Important! Fiber prevents the absorption of calories, so this product has a positive effect on your figure.
In the process of losing weight, you can eat crispbread for breakfast or as a snack before bed. This product does not overload your stomach, so you will not feel heavy. Of course, if you want to replace regular bread with dry bread, then be prepared for the fact that you will need to drink more water, since the bread is very dry. But at the same time, your body will not receive unnecessary fats and preservatives, which are used to increase the shelf life of regular bread.
How to choose when purchasing
When choosing “dry” bread, you should not evaluate the product based on what is written in large colored letters. Unscrupulous manufacturers will covertly write that the product is made not from whole grains, but from flour. It is for this reason that you go straight to the composition. If the composition is too large- refuse to purchase, because natural wheat bread cannot contain more than 3 components if the product is real.
If you are satisfied with the composition, then move on to the nutritional value. We said above that the product should not contain a lot of fat, otherwise it will contain unnecessary components, vegetable or animal fats.
Remember that the appearance of a product does not indicate its benefits, so do not buy beautiful thin cakes of a single color, since the bread is a compressed mass of “exploded” seeds, and accordingly, the cake must be highly porous.
Don't forget about the expiration date. Choose the product that has a longer shelf life, as it is natural. The point is that real bread, which has no additives, does not spoil for more than a year, since, in fact, there is nothing there to spoil. But fake versions, prepared with the addition of fat and yeast, spoil much faster, even if they contain preservatives.
Important! A quality product should be brittle and crispy, but not “woody” or soggy.
Rules of use
Nutritionists say that per day It is enough to consume about 4-5 pieces, which will cover the norm in minerals and vitamins. The body spends about 200 kcal to process such a volume of food; accordingly, more than 2/3 of the calories it receives after processing the bread are spent.
Since the shape and size of the pieces vary, you should remember that eating more than 100 g per day is not recommended.
It is best to eat dry bread with vegetables or sour cream, which has low fat content. You cannot eat dry bread with meat, fish, fruit, or drink it with milk. In this case, you will experience discomfort while digesting food.
It turns out that bread is best eaten during snacks, since main meals involve eating the same meat or fish, and there is no point in eating pasta or cereals with dry bread.
Contraindications and harm
Finally, let's talk about contraindications and potential dangers.
It’s worth saying right away that this product should not be used by those people who are gluten intolerant. Dry bread is not devoid of this compound, and therefore will cause a negative reaction from digestion. The exception is buckwheat-based breads, which do not contain gluten.
The product should not be used by people who often have there is an upset stomach, since a large amount of fiber irritates the intestinal walls, causing a corresponding negative reaction. The same applies to small children, whose digestive system is unlikely to digest such a dry product.
Dry bread is not a complete replacement for the regular option, therefore it cannot be used on a regular basis, and even more so, use it as the only product in the diet during a diet. In this case, you will quickly end up in the hospital due to a lack of basic substances that are necessary for normal life.
Now you know what breads are and how they are made, you are familiar with fakes. Remember that this is a dietary supplement; therefore, it must be consumed in a certain amount for it to be beneficial. Do not give dry bread to children under 4 years of age. Do not use it if you have serious intestinal diseases in an acute form.
V.K.Velitchenko
"Advice for an expectant mother"
In order to successfully bear all the loads that fall on a woman’s body during pregnancy and give birth to a healthy child, in addition to other factors, a balanced diet is necessary. We offer you a sample menu for a pregnant woman for a week. This menu is approximate; you can change the menu depending on your taste, season, for example, replace a glass of dried fruit compote with fresh fruit, etc. Try not to overeat, but get up from the table feeling a slight feeling of hunger (you will notice that it will soon disappear).
To build and grow the bones and tissues of the unborn child, large amounts of calcium, phosphorus, animal and plant proteins are needed. Try to keep your diet low on fats and carbohydrates. The diet should be complete in proteins and somewhat excessive in vitamins and microelements - eat more dairy products, eggs, vegetables, fruits, fish, fresh meat. After all, you are trying not only for yourself, but also for your child!
Unfortunately, many people (including some pregnant women) are distinguished by a completely natural, at first glance, desire for plentiful and tasty food. Medical scientists have proven that excess nutrition with insufficient physical activity undermines health. If a woman overeats during pregnancy, this can have a detrimental effect on the health of her offspring. Do not believe that you have to feed for two - for yourself and for your unborn child. Let us add that on the skin of the abdomen, thighs and even on the face of an overweight pregnant woman, age spots and so-called scars (stripes) are more likely to form, which do not go away even after childbirth.
The needs of the fetus in the womb are limited by the necessary minimum of nutrients and oxygen. Nature has created conditions for the fetus in which it needs to make serious muscular efforts in order to “earn” its nutrition. The nutrients obtained as a result of efforts go not only to ensure these efforts, but also to the physiological growth of the body. The principle of excessive payback of movements is a necessary condition of life, without which there can be no development.
An excess of nutrients relieves the fetus from the need to regularly “get” food, making serious physical efforts, and this disrupts the harmony of development of all systems of its body. As a result, a baby is born with insufficient development of individual organs, flaccid muscles, and is also too large, which leads to complications during childbirth. Large children often grow into obese adults with a whole bunch of different diseases.
However, limited nutrition, physical and nervous overload are also harmful to both the pregnant woman and the fetus. He begins to move vigorously, obtaining nutrients from the mother’s body, which leads to the development of his muscles. As a result, he will be born extremely large, and this threatens him and his mother with birth trauma.
SAMPLE MENU FOR A PREGNANT WOMAN FOR A WEEK
Monday
On an empty stomach - A glass of cold prune broth.
1st breakfast - Beet and apple salad. Fried meat, side dish - sauerkraut. Dessert - fresh fruit. Coffee with milk, butter 20 g, gray, black stale bread.
2nd breakfast - Fried fish with stewed pumpkin. Fruit juice. Bread.
Dinner - Rassolnik with beef. Buckwheat porridge with butter. Fresh plums or apricots. Fresh fruit compote. Bread.
Dinner - Cottage cheese with sour cream. A glass of weak tea.
An hour before bedtime - A glass of curdled milk.
Tuesday
On an empty stomach - A glass of carrot juice.
1st breakfast - Buckwheat porridge with milk and butter. Fresh vegetables, fruits. Tea with milk, butter 20 g, gray, black stale bread.
2nd breakfast - Boiled fish with vegetable salad. Tea with milk. Bread. The fruits are fresh.
Dinner - Borscht with mushrooms. Boiled fish with potatoes. Tomato salad. Dried fruits compote. Grape. Bread.
Dinner - Rice porridge with milk. A glass of kefir.
An hour before bedtime - The fruits are fresh.
Wednesday
On an empty stomach - A glass of tomato juice
1st breakfast - Boiled meat, cold with cabbage salad. Fresh fruits. Tea with lemon. Butter 20 g. Gray, black, stale bread.
2nd breakfast - Cottage cheese with sour cream. Rosehip infusion. Bread. Apples.
Dinner - Green cabbage soup with egg and sour cream. Boiled chicken with vegetables. Compote. The fruits are fresh. Bread.
Dinner - Cottage cheese with sour cream. A glass of milk.
An hour before bedtime - A glass of kefir.
Thursday
On an empty stomach - A glass of fruit juice.
1st breakfast - Fried fish, boiled potatoes. Vegetable salad. Fresh fruits. Coffee or tea with milk. Butter 20 g. Gray, black, stale bread.
2nd breakfast - Herring with vinaigrette. Rosehip infusion. Black bread is stale. Fruits.
Dinner - Vegetable soup or okroshka. Fried fish with vegetables. Apple compote. Fresh fruits. Bread.
Dinner - Boiled meat with stewed cabbage. Compote.
An hour before bedtime - Dried fruits compote.
Friday
On an empty stomach - A glass of dried fruit compote.
1st breakfast - Cottage cheese with milk or sour cream. Fresh fruits. Tea with jam. The bread is black, gray stale. Butter 20 g.
2nd breakfast - Fried eggs. Coffee with milk. Bread black, gray. Fruits.
Dinner - Borscht in meat broth with sour cream. Meat cutlets with vegetables. Fresh fruit compote. Grape. Bread.
Dinner - Buckwheat porridge with butter or milk. A glass of kefir.
An hour before bedtime - Kefir.
Saturday
On an empty stomach - A glass of fruit juice.
1st breakfast - Fried liver with boiled potatoes. Fresh fruits. Tea with milk. The bread is black, gray stale. Butter 20 g.
2nd breakfast - Hard-boiled egg, vinaigrette. Tea, gray, black bread. Fruits.
Dinner - Vegetable soup. Stuffed cabbage rolls with meat and rice. Apples. Compote. Bread.
Dinner - Meat - 100 g. Vinaigrette. A glass of weak tea.
An hour before bedtime - Curdled milk.
Sunday
On an empty stomach - A glass of juice.
1st breakfast - A fresh vegetable salad. Stewed meat with vegetables. Coffee with milk. The bread is gray, black, stale. Butter 20 g.
2nd breakfast - Cottage cheese with sour cream. Kefir, bread, fruit.
Dinner - Beetroot soup is cold. Meat stewed with buckwheat porridge. Fresh fruit compote. Fruits. Bread.
Dinner - Stuffed cabbage rolls with vegetables. A glass of kefir.
An hour before bedtime - Kefir.
Expectant mothers often want “something tasty.” Unfortunately, not all of our favorite foods are healthy. But unhealthy treats can always be replaced with others that are no less tasty, but safe for your baby.
Bread has a special place in our menu. Without it, it is impossible to imagine the diet of both a healthy person and those who need dietary nutrition. But not all baked goods are healthy, so it is important for the expectant mother to be able to distinguish a valuable product from a source of “empty calories.”
Can pregnant women eat bread and baked goods?
Bread has a wonderful property - it never gets boring, which allows you to include it in your diet every day. But it must be remembered that bread is a fairly high-calorie product. For example, the calorie content of wheat bread made from premium flour is 233 kcal, and rye bread is 190 kcal per 100 g of product. The calorie content of the bakery increases to 297 kcal per 100 g by adding sugar, molasses, edible fats, milk, whey, eggs and spices to the dough. For example, the calorie content of a second course, consisting of a piece of meat and a vegetable side dish, is equal to the calorie content of a bun. Consequently, rich bakery products belong to the category of high-calorie products, which should be sharply limited in the diet of a pregnant woman, since a diet with high calorie content steadily leads to excess weight. It is during pregnancy that favorable conditions are created for the development of fatty tissue, the biological meaning of which is to protect the unborn child. This process is caused by hormonal changes in a woman’s body.
In overweight and obese women, pregnancy rarely proceeds without complications. Possible complications include increased blood pressure, increased blood clotting, toxicosis in the first half of pregnancy (it is characterized by increased blood pressure, the appearance of protein in the urine), or post-term pregnancy. Not only pregnancy, but also childbirth itself in obese women can have a number of features - hormonal changes can lead to post-term pregnancy, and subsequently to weak labor.
In addition, most women suffer from constipation during pregnancy. Consequently, freshly baked bread from first-grade flour and pastry should be sharply limited in the diet, as products that provoke a weakening of intestinal motility (motor activity), since they do not contain dietary fiber that improves intestinal motility, in addition, freshly baked bread and baking provokes the processes of fermentation and gas formation.
What kind of bread can pregnant women eat?
All of the above does not mean that bread should be completely excluded from the diet of pregnant women. On the contrary, bread is a valuable “vegetable” product.
For many centuries, bread has retained its simple formula: flour, table salt, water and yeast or sourdough. Bread has a complex chemical composition. The vegetable protein content is 7.6-8.3%, but low in essential amino acids - lysine and threonine. Fat in classic bread is from 0.6 to 1.3%. The main chemical component of bread is carbohydrates - from 40 to 54%, represented mainly by starch, and rye bread contains the sugars raffinose and stachyose. About 10% of people do not have enzymes in their gastrointestinal tract that can utilize these carbohydrates. This results in intolerance to rye bread - increased gas formation in the intestines (flatulence) after eating it.
Checking the quality of bread
Finding out whether the loaf is well baked is quite simple: you just need to press on it. If well baked, the loaf will not lose its original shape - it will return to its previous state. And if the dough is raw, the loaf will remain flattened.
Minerals, such as phosphorus, calcium, iron, as well as vitamins B1, B2, PP, contained in cereals, are concentrated mainly in the shells of the grains and, therefore, when grinding the grains, a significant part is removed. Therefore, bread made from wholemeal flour contains, for example, 4 times more iron than bread made from premium flour. Ballast substances that are useful for pregnant women - cellulose (fiber) and hemicellulose (they help cope with the problem of constipation) - are also concentrated in the shells of grains and are largely lost during the production of flour. Therefore, the fiber content in bread made from rye flour and wholemeal wheat flour reaches 1.1-1.2%, and in high-grade wheat bread it is no more than 0.1-0.2%.
In addition to the main nutrients listed, bread contains more than 200 flavoring substances. They are formed during the fermentation and baking process of bread. The pleasant aroma characteristic of bread has a physiological significance: it stimulates the production of digestive juices and thus improves the digestion and absorption of nutrients contained in the product. Good baking of bread also contributes to this: if it is sufficiently loosened and elastic, digestive enzymes easily penetrate into the depths of the crumb, where they intensively digest starch.
Pregnant women should pay attention to grain varieties of bread. Grain bread is obtained directly from wheat and rye grain using original technology: the grain is first brought to the germination stage (in the initial stage of germination it has the highest biological value), and then turned into flour. It is known that, having good taste and medicinal properties, this product contains 1.5 times more than bread made from second-grade wheat flour, proteins and fats, vitamins E, PP, group B and almost all essential amino acids. This type of bread is useful during pregnancy, as it is rich in dietary fiber, which, in addition to improving intestinal motility, helps remove harmful substances and their compounds from the body, including salts of heavy metals, radioactive elements and nitrates. Its calorie content is only 20-30 kcal per 100 g of product higher than in traditional bread.
What kind of flour is there?
High-grade flour is white, with a slightly creamy tint, has good baking properties, products made from it have good volume and finely developed porosity. This flour contains the least amount of vitamins. Premium flour is suitable for pastries, sauces and flour dressings.
Seal flour is made from durum wheat and has larger particle sizes. It is mainly used for butter dough (for example, Easter cakes).
1st grade flour is ideal for baking and non-dairy types of baked goods* - rolls, pies, etc. Finished products made from it slowly become stale.
2nd grade flour contains up to 8% bran, it is darker than first grade. It can be light and dark. Dark flour has better baking qualities; products made from it are fluffy, with a porous crumb. Second grade flour is used for baking white bread and non-bread products.
Wallpaper wheat flour contains a lot of bran and its color is yellowish, and sometimes with a brown tint. It ranks first in terms of the content of vitamins and minerals, but in terms of caloric content and digestibility it ranks last. Used for baking white bread and savory flour products.
*Non-sweet varieties of bakery products - bakery products with sugar and fat content in the recipe of less than 14%.
Taking into account the above, we can conclude that high-grade bread made from flour of the appropriate quality is inferior to grain bread in nutritional value, namely in mineral and vitamin composition, and the presence of ballast substances. But even flour made from whole grains contains insufficient amounts of calcium salts, vitamin B 2 and the amino acid lysine. Therefore, bread manufacturers currently use the following options to improve the nutritional value of baked goods:
- adding an aleurone layer and germ to premium flour, containing a sufficient amount of minerals, vitamins and vegetable protein;
- inclusion in the highest quality flour of bran, rich in B vitamins, minerals, and dietary fiber;
- adding synthetic vitamins, amino acids and minerals to flour;
- inclusion in premium flour of natural products rich in vitamins, proteins and minerals. Yeast, cereal germ, soy flour, food cake or skim milk powder are used as such natural products. A number of valuable bakery products enriched with pieces of fruit and sunflower seeds have appeared on the market. Adding these products to bread makes it higher in calories, but more tasty and enriched with vitamins, dietary fiber, and healthy fatty acids;
- growing new varieties of crops through selection. New varieties of cereals must contain sufficient amounts of vitamins, mineral salts and proteins.
In addition to “improved” grain varieties of bread, pregnant women can be advised to use so-called medicinal varieties of bread in their diet, which include:
- Bakery products with lecithin and high iodine content— they are obtained by adding seaweed and lecithin to the dough. Sea kale contains organically bound iodine, which goes into bread. It is recommended to use this bread to prevent iodine deficiency. and for diseases of the thyroid gland and cardiovascular system. Bread with lecithin is recommended for atherosclerosis, anemia, obesity, liver disease, and nervous exhaustion. Lecithin plays an important role in neutralizing excess cholesterol and thereby preventing the development of atherosclerosis.
- Low-carb baked goods can be recommended for carbohydrate metabolism disorders, as well as for women with excess body weight. Reducing the carbohydrate content is achieved by increasing the content of the protein component by adding bran.
- Bakery products with high dietary fiber content, to which up to 60% of coarsely crushed wheat grains or wheat bran are added, are intended for people suffering from constipation and obesity. In many countries around the world, these types of bread are called “healthy bread.”
- Reduced acidity baked goods recommended for gastritis with increased secretion of hydrochloric acid from the stomach. The acidity of the dough is determined by the method of its preparation and the type of flour. So, rye bread is more sour. Less sour bread is prepared using the straight method, when all the components included in the bread are mixed immediately, without preparing the dough*.
How much bread can you eat per day during pregnancy? This question cannot be answered unambiguously. With a varied diet, including products of both plant and animal origin, it is enough to eat about 300-400 g of bread per day. However, for pregnant women, the amount of bread included in the diet should be reduced to 100-150 g per day in order to avoid excess weight gain. One piece of bread contains approximately 30 g, which means you can eat from 3 to 5 pieces per day.
*Dough is a mixture of flour, yeast and water, when discarded, used to prepare dough.
Larisa Titova
nutritionist, employee of the Russian Medical Academy of Postgraduate Education
One serving may contain
- 1 piece of bread
- 1 hot muffin or tortilla
- 1/2 English muffin, muffin or bagel
- 1 small piece of biscuit
- 1/2 cup boiled porridge
- 3/4 - 1 cup cereal
- 1/2 cup rice, noodles, spaghetti, oatmeal
Bread and cereals are made from grain. Some grain products are made from whole grains; most, however, are made from finely ground grains and only part of the grain's hull is used.
Whole grain products, such as rye and wholemeal flours, are the most nutritious. Amino acids, folic acid, pentotenic acid, vitamin E, B vitamins, magnesium, manganese, iron, copper, potash and chromium are lost during grinding and cooking. Products made from whole grains retain these nutrients.
Well-processed flour is used to make most breads and baked goods. When threshing, both the outer and inner shells of the grain are removed. The result is white flour, without vitamins, minerals and amino acids. Flour and other foods may be fortified or fortified. The box indicates whether this or that has been done.
Enrichment
As already mentioned, when processing grain, most amino acids and many vitamins and minerals are destroyed. Fortification results in the return of only three vitamins - thiamine, riboflavin and niacin - and one mineral - iron. Specific levels of fortification are determined by food legislation. Most flours undergo this process, so many breads can be classified as fortified products.
Strengthening
Fortification adds vitamins, minerals, and sometimes protein to processed foods that were not present in the original foods. Many breakfast foods are fortified.
If you regularly eat fortified bread products in addition to taking a special pregnancy multivitamin, tell your doctor. Some fortified bread products contain up to 100% of the nutrients recognized as essential by American law, so it may be advisable to exclude certain balanced supplements from the diet and take only iron supplements to avoid hypervitaminosis or oversaturation of the body with some individual microelements.
The list of the best breads and cereals is divided into those made from whole grains and those that are fortified or fortified. While whole grain bread has many benefits, it also contains phytic acid, which can interfere with the absorption of some minerals. However, the benefits of this product outweigh its disadvantages, and whole grain bread should be included in your daily diet.
Bread and cereals
The best
- Whole grain
- Barley
- Dark rice
- Corn tortilla (not fried)
- Millet
- Bread from different grains
- Popcorn, no butter
- Rye bread or crackers
- Sprouted wheat
- Whole grain waffles
- Whole wheat bread, rolls, pita
- Whole wheat pastes
- Wild rice
Enriched (fortified)
- Bagel
- Biscuits
- Bread, rolls, buns, pita
- Cornflakes
- English muffins
- Semolina
- Wheat crackers
- Breadsticks
- Porridge (without excess sugar)
- Cornbread and hash browns
- Pancakes, waffles
- Pasta, macaroni, noodles
- Puffed wheat or rice
- White rice
Rest
- Biscuits
- Bread or rice pudding
- Bread fillings
- Pies
- Kulichi
- Donuts, sweet rolls
- French and Italian bread (without enrichment mark)
- Fruit crispbreads, nut crispbreads
- Pasta, pasteurized salads
- Pancakes
- Corn tortilla pieces
- White bread (without enrichment mark)
The products on this list are assumed to be made using traditional recipes. Some may contain whole grains or enriched flour, reduced fat and limited sugar to improve their nutritional profile.
In our article we will talk about such a familiar product to every Russian person as black bread, as well as its beneficial and harmful properties, because it is almost impossible to imagine any feast without its aromatic slices.
Black bread is eaten with soup, cereals, and main courses. Sandwiches with it are used for lunch, or taken with you to have a snack at work or school.
Origin story
The history of the appearance of this product in Rus' dates back to the church schism of the 11th century. One of the points of contention between Catholics and Orthodox was the method of making bread.The first considered the only acceptable way to bake without using sourdough. The result was white unleavened bread. The Orthodox allowed the addition of alum to flour and the production of sour black bread. The Russians supported the Byzantine tradition, perhaps thereby determining the course of their history. Already in the 17th century, the chronicler mentions more than 20 varieties of black bread known in Rus'.
The properties of the product are determined primarily by the quality of flour and its variety. It is considered to be much healthier than white because it has fewer calories, but contains a larger number of different amino acids. However, according to a sociological study, only a fifth of the country’s total population prefers black bread.
Composition of black bread
The benefits of the product are determined by the following components:
- Complex high molecular weight carbohydrates. They perfectly satisfy hunger, but unlike simple sugars (glucose, fructose, which are rich in sweets and fruits), they do not provoke the growth of Candida fungi and do not contribute to excess weight gain.
- Amino acids. They are part of proteins, which are the main structural materials of all cells of the body. One of the amino acids contained in black bread is lysine. It is used as a regulator of enzymes and hormones.
- Vitamins and minerals. Black bread contains vitamins B, PP, A, H, E. It also contains zinc, iron, potassium, calcium, phosphorus, sulfur and other elements necessary for the normal functioning of the body.
Types and varieties of black bread
In today's market, there are many ways to classify a product: depending on the method of preparation, shape, composition. But the most common is the division of black bread into varieties based on the raw materials used:
- Whole grain or cereal. For its baking, coarse flour from unrefined rye grain is used. This bread contains a maximum of useful compounds.
- Rye. Although, of course, all black bread can be called rye, this word usually denotes a product made from raw materials obtained in a standard way. It may contain up to 25% wheat flour.
- Borodinsky. A distinctive feature of this product is the presence of malt in its composition. This gives it a special tart taste and aroma. Traditionally, cumin and coriander are added to it.
Calorie content of black bread
This parameter depends on how the bread was prepared. When using whole grains it is 228 kcal per 100 grams of product. Its value is slightly lower for Borodino bread. It is equal to 200-208 kcal. U rye bread has the lowest calorie content - 90 kcal.
When using black bread as a dietary product, it is obvious that your choice should be the latter. It is important to consume it without any additions. That is, do not smear it with oil, do not make sandwiches from it.
The benefits of black bread
Carbohydrates will serve rye bread lovers another service besides directly satiating them. They have the important property of adsorbing and removing toxins from the body.That is why black bread is incredibly healthy and is an essential component of almost any diet. After all, it is known that with cleansing, fasting, and changing diet, the body actively begins to free itself from harmful substances.
If you don’t get rid of them in any way, then there may be no benefit from the procedures. Even a small amount of black bread can help cope with the negative effects of toxins and force them to leave the body.
What diseases does black bread help fight?
This product can easily be called a medicine. Moreover, the range of diseases that it affects is unusually wide. Black bread will help get rid of:
- Excess weight.
- Atherosclerosis. It cleanses blood vessels and removes lipoproteins that form plaques from the body.
- Anemia. The iron contained in it serves as the basis for hemoglobin, the main protein of red blood cells.
- Stress. Microelements and vitamins can increase vitality, restore good spirits and good mood.
Black bread reduces the risk of ischemia!
Coronary heart disease is a common and dangerous disease. It occurs when there is insufficient oxygen supply to the organ. In Russia alone, the disease caused death in 30% of cases. Since black bread has a positive effect on the condition of blood vessels and helps cleanse them, it can reduce the risk of ischemia by a third.
Brown bread during pregnancy
Black bread is an excellent balanced product suitable for nutrition during pregnancy. Many pregnant women note their increased craving for this product. Most likely, the reason is yeast, which is determined by the presence of vitamin E in its composition.
However, the consumption of bread during pregnancy should be greatly limited. Some doctors believe that excess yeast causes polyhydramnios. The optimal amount of black bread is 3 pieces per day. In addition, it can cause heartburn or increased gas production. In this case, it is better to completely abandon its use.
The harm of black bread
Contraindications for use
It is not recommended to take black bread if you have the following diseases:- Increased acidity.
- Reflux.
- Flatulence.
- Gastroenteritis.
- Gluten intolerance.
Contraindications associated with gastrointestinal diseases are due to the activity of the yeast contained in bread. Today on sale there is rye bread made without the use of sourdough. You should first consult with a nutritionist about the admissibility of its use.
Products incompatible with black bread
You should refrain from eating the following dishes with black bread:
- Coffee. The antioxidants it contains prevent the absorption of microelements and vitamins from black bread.
- Sugar. It inhibits the absorption of complex carbohydrates from flour and interferes with their normal digestion. This also includes all foods containing sugar, including fruits and some vegetables.
- Meat. Both of these foods together are difficult to digest. Therefore, they can remain in the stomach and small intestine for too long, causing discomfort. For the same reason, you should avoid sandwiches with sausage or ham.
A good combination would be to eat 1-2 slices of bread with butter or cheese, and also have vegetable soup with it. It will also be very good if you can cook it yourself, and also add some peanuts, bran and other healthy ingredients, as in the photo for this article.
The most important rule when eating black bread is moderation. 150-200 grams per day is quite enough for the manifestation of its beneficial properties, and at the same time for its harmful properties not to appear.
And with this we say goodbye to you, show moderation even in healthy food, and you will always be healthy, which is what I wish for you. I also recommend reading on our Training and Self-Development portal