Who is looking for lose weight one of them, for example, concerns the use of prioritize whole carbohydrates over refined ones But after all, is whole wheat bread really the best choice, or is it fattening? Check it out:

How do whole-grain products work?

In their natural, complete forms, grain or grain seeds consist of three parts: the bran (the tough outer layer), the germ (the tiny nutrient-dense core), and the endosperm (most of the starch) .

Thus, in whole grain, the whole grain was left intact, as in wholegrain rice In products made from whole grains (such as whole wheat flour), the flour is milled from the intact grain, so it contains bran, germ, and endosperm.

Refined grains, however, have had the bran and germ removed during processing, leaving only the starchy endosperm. This process produces a finer texture and a lighter color - resulting in soft carbohydrates that also have an extended shelf life.

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Why is whole wheat bread considered healthier than white bread?

This happens because the refining process removes, along with the compounds already mentioned, a large part of the fibers Therefore, it is important to take into account the vitamins and minerals present in the grains, Whole wheat bread is richer in these nutrients than white bread .

"Since April 2022, the consumer has an easier time and can feel more secure to choose, for example, whole wheat bread, because a new legislation came into force that allows the use of the term whole wheat only when the product has at least 30% whole wheat ingredients or when the amount of whole wheat ingredients is higher than the amount of refined ones", explains the nutritionistKarina Dantas Coelho, professor of the nutrition course at Mackenzie Presbyterian University.

This means that the first ingredient of the food should be whole wheat flour. However, it is worth keeping an eye on it: this does not mean that the item contains only whole grain ingredients - some also contain white flour In this case, you should opt for packaging that says "100% whole wheat".

But it doesn't stop there. According to the specialist, you also need to keep an eye out for the presence of the following components:

• Vegetable fat ;
• Sugar;
• Corn syrup;
• Glucose syrup;
• Invert sugar.

"Vegetable fat comes from vegetable oils, but goes through a hydrogenation step to become more consistent at room temperature. The downside of this is the formation of trans fatty acids, which are associated with the risk of cardiovascular diseases ", he states.

Sugar, on the other hand, she says, is important for fermentation, but should not be one of the first on the ingredients list. "That said, consumers should pay attention to the position that sugar occupies on the label and avoid items that feature syrups."

Read also: Study points to 2 foods that help prevent type 2 diabetes

Is whole wheat bread fattening?

Before we answer the question, it is first of all worth understanding that no single food is capable of making us lose weight or gain weight This is because what really counts is the diet as a whole - that is, how many calories one expends and ingests on a daily basis.

Whole wheat bread is a carbohydrate responsible for guaranteeing energy One slice can contain from 35 to 75 calories (depending on the brand), so overeating can indeed hinder the goal of those who want to lose weight.

But of course, it also has some advantages over white food. Its higher fiber content, for example, contributes to good bowel function (which can alleviate abdominal swelling ) and for a longer feeling of satiety.

Finally, the nutritionist points out that the filling also counts: "There are several options to combine, such as jelly, ricotta, ricotta cream, peanut butter, or whatever the person prefers. The recommendation is that the amount of the ingredients mentioned does not exceed one shallow tablespoon," she says.

Source: Karina Dantas Coelho, professor of the nutrition course at Mackenzie Presbyterian University.