Key
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The sour dough bread is easier to digest and can help with blood sugar because it has fermented food.
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All wheat bread is higher for fiber and nutrients such as magnesium and potassium, which makes it a great choice for complete and overall digestive health.
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The most healthy option depends on your individual needs and taste – as the breads can be part of a balanced, nutritious diet.
As for the wonderful world of bread, there are so many varieties to choose from. Kraseto and whole -grained bread are popular options, especially in terms of nutrition. However, they are made with different ingredients and processes – and therefore offer different nutritional benefits. But what are these differences, exactly more healthier than the other? To find out, we have eavesdropping on nutritionists for low -level sour dough against whole grain wheat bread, plus how to choose between the two types of bread.
What is acidic bread?
The acidic bread is made mainly from flour, water and salt. It also uses a sour dough starter, not a commercial yeast to naturally miss the dough. If you are not familiar with the sour dough starts, it is a simple mixture of “flour and water that has taken wild yeast and good environmental bacteria,” explains Marisa (mechula) Carp, MS, RD, CDN. When added to the dough, the starter slowly ferments, giving the final bread its signing sharp aroma, chewing texture and crispy crust, notes Carp.
Meet our expert
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Marisa (Messualam) CarpMS, RD, CDN, is a registered nutritionist and founder of MPM Nutrition
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Kristen LorenzRD, is a registered nutritionist and founder of Kristen Lorenz Nutrition
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“Nutritional, sour dough stands out for its fermentation,” says Kristen Lorenz, RD, a registered nutritionist and founder of Kristen Lorenz Nutrition. The natural fermentation process helps to destroy some of the gluten and phytic acid in the flour, Lorenz. This can “make it more tender on the intestine and help your body absorb more nutrients,” says Carp. “In addition, there is a tendency to have a more glycemic effect than other breads,” Lorenz adds.
The exact content of nutrients in acidic bread depends on how it is made – but in general, here is the food profile of 100 grams (two to three slices) of acidic liquid, according to USDA data:
Macronutrients
Calories: 272 kcal
Protein: 10.8 grams (g)
Common Carbohydrates: 51.9 g
General sugars: 4.62 g
Fiber: 2.2 g
Fat: 2.42 g
Calcium: 52 g
Micronutrients
Iron: 3.91 g
Magnesium: 32 g
Phosphorus: 105 g
Potassium: 117 g
Sodium: 602 g
Zinc: 1,04 g
Small amounts of vitamin B6, folate, vitamin A
What is whole grain bread?
“All wheat bread is made of flour that contains all three parts of the wheat core: bran, embryos and endosperm,” Lorenz said. “This means you get all the natural fiber and nutrients packed in the whole grain,” she adds. Therefore, whole -grained bread has a large texture, walnut aroma and a healthy Carp nutrition profile. For comparison, white bread is made of refined flour that contains only wheat endosperm – and therefore, less nutrients – according to KARP.
In addition, the process of making whole grain bread is different from the bread of acidic liquid. “Bread with whole grain wheat is usually released with a commercial yeast for a faster rise,” Lorenz says.
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“All wheat bread is a great source of fiber that maintains digestion and helps you stay full longer,” Lorenz said. Fiber is also known to reduce blood cholesterol and help to manage blood sugar, according to KARP. Moreover, whole grain bread supplies vitamins from B, iron, zinc and plant base, which are key players for energy, immune function and metabolic health, Lorenz says.
As with sour dough, the facts of eating whole grains depend on how the brand is made. However, here is a total breakdown of 100 grams (two to three slices) bread with whole wheat, for USDA data:
Macronutrients
Calories: 239 kcal
Protein: 8.33 g
Common Carbohydrates: 49.1 g
General sugars: 0 g
Fiber: 4.2 g
Fat: 1,04 g
Calcium: 42 g
Micronutrients
Iron: 0.75 g
Magnesium: 52 g
Phosphorus: 159 g
Potassium: 163 g
Sodium: 375 g
Zinc: 1.16 g
Small amounts of vitamin B6, folate, vitamin A
Which bread is better for you?
When choosing between bread with acidic liquid and whole grain bread, you can wonder if each variety has more health benefits. However, as in all areas of nutrition, there is no answer of one size, according to Carp, and Lorenz. “What is” better “depends on your individual goals, preferences and how a food fits into your overall nutrition model,” Carp explains.
If you decide between the two, there are several nutritional functions that you can think about. “The sour dough can have an advantage if you want better control of blood sugar or absorption,” Lorenz says. In contrast, “if the fiber is your primary priority, all wheat is a solid choice,” Lorenz notes. This fiber content can also maintain blood sugar balance, along with digestion and satiety, of Carp.
You can also think about your personal preferences and what you like most – because it also matters! “If you like the aroma of sour dough, continue. If you like the more cherry taste of whole grain wheat bread, [there] Is your answer, “says Carp.
After all, “the best bread is the one that meets your personal health goals, preferences and how your body feels after eating it,” Lorenz explains. “No food determines good health and has a place on the table for many types of bread in a balanced diet rich in nutrients,” she says.
Read the original Real Simple article