Main tracks
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Sourdough bread is easier to digest and can help with blood sugar because it is fermented food.
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Small wheat bread is higher in fiber and nutrients such as magnesium and potassium, is a great choice for fullness and overall digestive health.
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The healthiest choice depends on your individual needs and taste – both bread can be a balanced, nutritious diet.
There are so many varieties when it comes to the wonderful world of bread. Sourdough and unrubked wheat bread are popular, especially when it comes to nutrition. However, they are made with different ingredients and processes, thus offering different nutrition benefits. But what differences are exactly and are healthier than the other? To find out, we used nutritionists for small sorrel and whole wheat bread, as well as how to choose from two types of bread.
What is the sour bread?
Sourdough bread is primarily made of flour, water and salt. It also uses a sour starter instead of commercial yeast to naturally add dough. If you are unfamiliar with the sour starters, it is a simple mixture of “flour and water that from the environment selected wild yeast and good bacteria,” explains Marissa (Meshulam) Karp, MS, RD, CDN. Adding the dough, the starter slowly ferment, giving the final bread a spicy taste, chewing texture and crispy crust, warts notes.
Meet our expert
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Marissa (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
Nutrition
“From a nutritional point of view, acid fermentation is distinguished,” says Kristen Lorenz, RD, registered nutritionist and founder of Kristen Lorenz Nutrition. The natural fermentation process helps to break down a part of the gluten and phytic acid flour, per lorenz. It can “make a gentler intestine and help your body absorb more nutrients,” says Karp. “It also has a lower effect of glycemic than other bread,” Lorenz adds.
The exact amount of nutrients of the sour bread depends on how it is made, but in general, according to USDA data, there is a diet profile of 100 grams (two to three slices):
Macronutrients
Calories: 272 kcal
Protein: 10.8 grams (g)
General carbohydrates: 51.9 g
General sugar: 4.62 g
Fiber: 2.2 g
Fat: 2.42 g
Calcium: 52 g
Trace elements
Iron: 3.91 g
Magnesium: 32 g
Phosphorus: 105 g
Potassium: 117 g
Sodium: 602 g
Zinc: 1.04 g
A small amount of vitamin B6, folio, vitamin A
What is the bread of unpolished wheat?
“All wheat bread is made from flour that contains all three parts of the wheat kernel: bran, germ and endosperm,” Lorenz shares. “This means that you get all the natural fibers and nutrients packed in all the grains,” she adds. For this reason, bread of “unprovised wheat” has a sincere texture, nuts taste and a solid nutrition profile per carp. By comparison, white bread is made of refined flour containing only wheat endosperm, and thus less nutrients containing Karp.
In addition, the process of making unruit wheat bread differs from sour bread. “All wheat bread is usually tanned with commercial yeast to get up faster,” says Lorenz.
Nutrition
“All wheat bread is a great source of fiber that supports digestion and helps you stay completely,” Lorenz shares. Based on warts, the fiber is also known to also lower blood cholesterol and helps control blood sugar levels. In addition, non -bread bread supplies B vitamins, iron, zinc and vegetable proteins, which are the main participants in energy, immune functions and metabolic health, Lorenz says.
Like sorrel, the nutrition facts of healthy wheat bread depend on how it is made and the brand. However, there is a total of 100 grams (two to three slices) of bread, each of the USDA:
Macronutrients
Calories: 239 kcal
Protein: 8.33 g
General carbohydrates: 49.1 g
General sugar: 0 g
Fiber: 4.2 g
Fat: 1.04 g
Calcium: 42 g
Trace elements
Iron: 0.75 g
Magnesium: 52 g
Phosphorus: 159 g
Potassium: 163 g
Sodium: 375 g
Zinc: 1.16 g
A small amount of vitamin B6, folio, vitamin A
Which bread is you better for you?
When choosing between sour bread and non -bread bread, you may be wondering whether any diversity has more health benefits. However, as in all areas of nutrition, there is no answer for one, according to Karpo and Lorenz. “What is” better “depends on your individual goals, preferences and how the food falls into your overall eating model,” explains the warts.
If you decide between two, you can take into account some dietary properties. “Sourdough can have an advantage if you want to control your blood sugar or digest better,” says Lorenz. On the contrary, “If the fiber is your top priority, healthy wheat is a strong choice,” Lorenz notes. This amount of fiber can also maintain blood sugar levels, as well as digestion and satiety for each wart.
You can also think about your personal attitudes and what you like best because it is also important! “If you like the taste of sorrel, go to it. If you like the taste of the Netier flavor of non -crushed wheat bread, [there] is your answer, ”says Karp.
After all, “The best bread is the one that fits your personal health goals, your preferences and how your body feels after eating,” explains Lorenz. “Nothing foods set good health, and there is space at the table for many types of bread in a balanced diet with nutrients,” she says.
Read the original article on Real Simple