Eat lightly with wholemeal bread: That's how it works
When do you actually speak of whole grain bread? "Whole grains are those breads in which the whole grain including the marginal components is processed," explains Dr. med. Maike Groeneveld, Member of the Board of the Association of Oecotrophologists (VDOE). The higher the whole grain portion of the loaves, the better for our health. So it pays to switch to wholegrain. A big plus is the high content of fiber. One slice of wheat wholemeal bread contains 3.7 grams, one slice of white bread, however, only 1.6 grams. At least 30 grams of dietary fiber per day is recommended by the German Nutrition Society in order to stimulate intestinal activity, strengthen the immune system and reduce the risk of diseases such as diabetes and colorectal cancer. Wholemeal bread also contains a considerable nutrient package of vegetable protein, vitamins, minerals and phytochemicals, In 100 grams of Whole Wheat Bread, for example, there is four times as much Vitamin B6 as in the same amount of white bread.
But the thing has a catch: According to a study by the German Association for Clinical Nutrition and Dietetics complain about the consumption of wholegrain bread about five percent of respondents about stomach pressure, bloating or bloating. Eat lightly with grain bread? Does not seem like that.
Why do stomach and intestines rebel in some people after eating wholegrain bread? Expert Groeneveld has an explanation: "For people who rarely eat wholemeal bread, the digestive organs have to get used to it. The digestive enzymes in the stomach and intestine, which break down the food, take a little longer to process the whole grain than with the white bread. " Such digestive problems can best be prevented by switching to bread made from finely ground whole wheat flour. You have to know one thing: "Bread made from real whole wheat flour is hardly available in normal bakeries," says Groeneveld. "Many only offer grain breads, which are mostly flour, which is flour that filters out the grain's marginal constituents, and often adds whole grains in the form of sunflower seeds or flaxseed to the dough." Who still wants to absorb the full range of vitamins, minerals and fiber bread, gets wholegrain bread from finely ground flour in wholemeal bakeries, health food shops or health food stores. And how can one still positively influence the compatibility? Pay attention to the following points:
- Eat slowly
- Chew well
- Take small portions
- Prefer low-fat sandwich coverings
- Listen to the saturation signals of the body
Read on
What is wholegrain bread? www.waswiressen.de
Book tip: "Weight under control. The weight loss program" by Dr. med. Maike Groeneveld. Contains u.a. a chapter entitled "I eat more whole-wheat products" www.vz-nrw.de
