Carbohydrates in bread and other grains provide fuel for your body. Multigrain breads, especially those that contain only whole grains, provide nutritious sources of carbohydrates. At least half of your daily grain intake should be whole grains, according to the Centers for Disease Control and Prevention.
Fiber
Fiber, a non-digestible carbohydrate found in whole grains, vegetables, fruits and legumes, adds bulk to your meals without packing on calories, allowing you to feel full without exceeding your calorie needs. Fiber can help you control your appetite and blood sugar and maintain a healthy weight. Fiber also plays an essential role in proper bowel function. Diets rich in fiber from whole grains, vegetables and fruits can reduce your risk for cardiovascular disease, diverticulitis, constipation and type 2 diabetes, according to the Harvard School of Public Health. Adults should get 20 to 30 g of fiber per day.
Whole Grains
Unlike processed grains, whole grains retain their healthy bran and fiber, grain components that contain phytoestrogens and essential minerals that may reduce your risk of heart disease, type 2 diabetes and some cancers, according to the Harvard School of Public Health. Minerals found in whole grains include magnesium, selenium, copper and manganese. Selenium and magnesium play an important role in the immune system, and magnesium helps regulate blood pressure, blood sugar, bone health, heart rhythm and muscle and nerve function, according to the National Institutes of Health Office of Dietary Supplements.
Fortification
Many multigrain breads contain added nutrients, such as folic acid and iron. Sufficient intake of folic acid before and during pregnancy can help reduce the risk of neural tube defects in babies. Regular consumption of iron-fortified multigrain breads may help prevent iron deficiency anemia. The body requires iron to produce hemoglobin, a protein that delivers oxygen to the body's cells, tissues and organs.
Recommendation
The Harvard School of Public Health recommends breads made with whole grains, such as whole wheat, rye or barley. Some healthy multigrain breads may contain a variety of whole grains, including buckwheat flour, rye, whole wheat, oats and bran. Unless a product identifies itself as 100 percent whole grain, it may not actually contain much healthy grain. Make sure a whole grain appears as the first ingredient on the bread's nutrition label, rather than sugar or enriched flour. Breads with at least 3 g of fiber per serving provide the healthiest options, notes the Harvard School of Public Health. Avoid breads with large amounts of sodium or added sugar.
References
- Harvard School of Public Health: Fiber
- Harvard School of Public Health: Health Gains from Whole Grains
- USDA's MyPlate.gov: Why Is It Important to Eat Grains, Especially Whole Grains?
- National Institutes of Health Office of Dietary Supplements: Selenium
- National Institutes of Health Office of Dietary Supplements: Magnesium
Member Comments