We are always running short of time. Rushing from one task to another, a 24 hour day seems way to short for many of us! There are days, when we feel like we have no time to even exhale. So, in such a scenario, cooking seems almost exotic!
With changing lifestyle, our eating habits are also evolving. Eating out or eating processed food is preferred over cooking, after all who has the time to cook everything from scratch? In the back of our minds, we know that the processed junk we are filling ourselves with is doing our health no good, but we tend to overlook that nagging worry. Bread is a staple diet for a majority of households around the world. There are different varieties of bread available in the market; each of them has their own health benefits. In this post, I have discussed five different types of breads and their health benefits to help you make the right food choices.
1. Brown Bread:
Brown breads are a healthier eating option than regular white breads. They are made with whole wheat flour. The bran and the germ of the wheat are not removed during its making. As a result, the essential nutrients are retained in the bread. One brown bread contains about 3.9g of protein, 23.6g of carbohydrates, 2.8g of fiber, 15.2mg of Calcium, 1.4mg of Iron, 37.3mg of Magnesium and other ingredients like Potassium, Sodium, Zinc and essential Omega 3 and Omega 6 fatty acids. The fiber in brown bread helps to reduce the risk of constipations and hemorrhoids. Chances of heart diseases, type 2 diabetes and high blood sugar level are also reduced with regular consumption of brown bread.
Brown bread is very low in calories and helps to control body weight. Women consuming brown bread are also at a lower risk of gallstones.
2. Honey and Oats Bread:
Honey and oats bread is rich in carbohydrates. A 6 inch roll of honey and oats bread contains 49 g of carbohydrates, about 5 g of fiber, and about 260 calories. It also contains vitamin B. Most of us love to eat at “Subway.” Subway offer varieties of breads to choose from. The honey and oats bread is claimed to be the most nutritious among all other varieties available there. Oats are made of whole grains and they help to lower the risk of cholesterol. Consumption of this bread also helps in proper digestion. Recent studies show that whole wheat containing food items like oats and honey bread can protect women against breast cancer. So, next time you plan to eat at Subway, do try this bread!
3. Rye Bread:
Rye bread is made from a mix of rye and wheat flour. This type of bread originated in Europe and is now available everywhere. They come in different sizes and shapes. Rye flour has amylase enzyme that helps to break down starch into sugar. Rye dough needs less water than other dough made from ordinary flour. The preparation is done in several stages in which the acidity of the dough is raised to kill the amylase. This process helps to prevent the dough from getting sticky. It is traditionally prepared by the sour dough process. Rye bread constitutes of a large amount of fiber and minimal fat. Rye bread has low glycemic index and greater amount of soluble fiber that can effectively control cholesterol.
4. Fruit Bread:
Fruit bread is prepared adding dry fruits like raisins, currants, orange peel, apricots, dates etc and sugar to normal bread. Hot cross bun is a popularly eaten during Easter and is a type of fruit bread. To enhance its taste, eggs, cinnamon, nutmeg and fruit flavors are also added. Fruit bread is rich in protein and fiber along with other essential nutrients. Dry fruits promote oral health and prevent gum diseases. Almonds improve blood circulation and promote hemoglobin in blood. Dry fruits have low sodium content leading to lower risk of high blood pressure. Raisins and dry plums are rich in boron, which helps in maintaining strong bones. So, now you know why fruit breads are so popular!
5. Baguette Bread:
Baguette bread or French bread is also a good option when it comes to nutrition. It has a long narrow shape. The bread has lots of nutritional benefits like providing vitamin B, zinc and iron to the body. It has a low fiber content compared to the other four breads but it is very effective to keep blood sugar levels under control. One medium sized French bread contains 185 calories, 1.5 g of fiber, 36 g of carbohydrate and 7.5 g of protein. It also contains folate which metabolizes amino acids and synthesizes DNA in our body. Folate helps to keep our heart healthy and active.
The next time you go out to buy bread, make sure you spend money on something healthy. These breads are not only full of nutrition but will save you time too!
I hope you found this article helpful. Do share your thoughts below!!
This post dedicated to myself, to my diet buddy, and to all who have failed to stick to their New Year's weight loss resolution.
weight loss quotes, motivations
Pin on Pinterest
Don't complain about the results you didn't get from the work you didn't do. The following is an interesting excerpt from Jack Canfiled's book: How to Get from Where You Are to Where You Want to Be.
You will never become successful as long as you continue to blame someone or something else for your lack of success.
You are the one who ate the junk food.
You are the one who didn't say no.
You are the one who took the job.
You are the one who abandoned your dream.
Mr. Canfield says, people only complain about things they can do something about. People don't complain things they have no power over. If it weren't for gravity, people wouldn't fall down the stairs and planes wouldn't fall out of the sky. But we never heard anyone complain about gravity. Why? Because we know we can't do anything to change it so we just accept it.
The circumstances people always complain about are a situation they can change by their very nature.
You could learn to cook healthier food.
You could say no in the face of peer pressure.
You could quit and find a better job.
You could go back to school and pursue your dream.
But why people don't simply do those things? It's because the require to change involving risk. The risk of being ridiculed or judge by others, the risk of being unemployed. It might be uncomfortable and confusing. It might take money, time, and effort. So they stay put and complain about those things to avoid the risk. But avoiding risks also means losing out on the potential gain that accepting the risk may have allowed.
To create the life you always wanted is simple: stop complaining and take that risk. But simple doesn't necessarily mean easy. It requires concentrated awareness, dedicated discipline, and willingness to take risk.
Let's do some exercise, ask ourselves:
1. How am I allowing this to happen? What am I doing that is working and that I need to be doing more of?
(should I control carbs intake, add more cardio exercise, etc)
2. What am i doing that is not working? What do I need to be doing less of?
(am I spending too much time on social media, eating too much sugar, etc)
3. What am I not doing that I need to try on to see if it works?
(get more sleep, drink more water, hire a coach, etc.)
I don't have "losing weight" in my New Year resolution this year. I am not hitting my goal weight last year. I think the more I use the word "diet", the more I'll eat. So I try to skip the word "diet" in my dictionary and focus on healthy lifestyle instead. Fast forward to 5 months, I'm still not losing any weight. Ranting about why I'm still not losing weight totally useless and won't change anything. I am done with making further weight loss analysis. It's just a matter of being ready and willing to take the risk. Buddy, it's NEVER too late to pick yourself up, start all over, and keep going. Whatever your weight goals, or career goals, relationship goals might be... it is never too late to be what you might have been. 
