Bread is, without a doubt, one of the most famous foods in Spanish homes. Its low price, together with a long tradition, make this mixture of flour, water, salt and yeast in the product top of the .
The entry into force of the bread regulations aims to reduce the maximum salt content to “offer consumers a healthier product”.
The standard establishes that the maximum amount of salt should be 1.31 grams per 100 of bread.
In addition, it also clearly defines the different types of bread: wholemeal, cereal or seed, as well as its method of preparation, artisanal or sourdough.
To encourage the consumption of wholemeal or low-salt bread, this class of products has a reduced VAT rate.
It is a food that cannot be missing every day at the table and the data supports it (although at the bottom of Europe): its consumption in Spain reached 1.4 billion kilograms.
In the lead, fresh frozen bread, of which an average Spaniard consumed 26 kilos. In the last position, the whole fresh, with 2.16 kilos.
And how is it possible if we all believe that whole grain is healthier? The caloric difference, as explained by the (FEN), is residual.
White or wholemeal bread: which one to choose?
The difference between these two types of bread is their preparation.
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The white is produced with refined flour, that is, with the part of the grain that remains after removing the bran and germ.
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However, whole grain bread is made with flour from the whole grain.
Although the FEN warns:
“You have to differentiate between authentic whole wheat bread and pseudo whole wheat, to which fragments of bran have been artificially added to the white flour. This bread has been made with grain that does not contain the germ, the part richest in vitamins, minerals and essential fatty acids, so its quality is inferior to that of authentic wholemeal bread”.
The fiber is another important difference. White breads, being made with refined flour, eliminate essential properties for our body, such as fiber, which is not only a great friend to treat , but also helps control cholesterol levels, causes a feeling of satiety and delays the absorption of .
Regarding the source of nutrients and non-nutritive substances: complex carbohydrates, fiber, selenium, sodium, phosphorus, iron, magnesium, thiamine and niacin.
White, on the other hand, has selenium and zinc.
“Taking into account your Nutritional value, bread should constitute a notable part of the diet, trying to be present in practically all meals, from breakfast to dinner. The fact of not consuming it on a regular basis contributes to significantly unbalancing the caloric profile of the diet ”, specifies the Spanish Nutrition Foundation.
The reason is that it would increase the total percentage of calories coming from high-fat or high-calorie foods.
Experts recommend that the total percentage of daily calories should be divided as follows:
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55% carbohydrates.
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15% protein.
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30-35% fat.
“To the extent that bread consumption is reduced, it is necessary to increase the intake of other foods rich in carbohydrates in order not to significantly unbalance the diet. Therefore, bread should be a regular part of the diet of all people”, says the institution.
And what about the ? How can they benefit from the properties of bread? They should replace it with the one made with corn, since it is free of gluten, a protein present in the grain of wheat and other cereals such as rye, barley and oats.
Is whole wheat bread less fattening?
Undoubtedly, wholemeal bread provides us with more nutritional properties than white. Nevertheless, there is hardly any difference in their caloric content.
According to data from the Spanish Nutrition Foundation, 100 grams of white bread provide 277 calories, while wholemeal bread barely has 19 fewer calories: 258.
Regarding fiber, as already mentioned, there are differences and wholemeal bread is king: 8.5 versus 2.2 grams per 100 grams of bread.
Is sliced bread healthy?
Very common in breakfasts, sliced bread is one of the most consumed ultra-processed foods.
The explanation is that, unlike traditional bread, it is kept in perfect condition for longer, especially if it is kept in its original packaging.
As specified on its label, it must be stored in a cool place, and this does not mean that it must be kept in the fridge, but rather away from high temperatures. Otherwise, the starches in the crumb would crystallize and its characteristic texture would be compromised.
Its energy value (287 kcal/100 g) is similar to that of common bread, although it rises when it has an added ingredient such as nuts, milk or butter.
“In relation to its lipid content, it has a greater amount of fat (4.5 g/100 g) and of lower quality than common bread, since during its industrial treatment the hydrogenation of unsaturated fatty acids occurs, as well as than in the manufacture of other foods (pastries, pre-cooked foods, etc.), transforming into trans fatty acids”.
That is why we should look for sliced breads that include 100% whole wheat flour (although there are brands that mix whole wheat and refined) and the least amount of sugar.
Do you know why it has free sugar? Because it plays a fundamental role in fermentation to give volume to the dough.