Reason the consumption of white white bread should be limited

Reason the consumption of white white bread should be limited

Among several breakfast options, bread is one that is quite practical. In Indonesia, the most common type of bread is white bread. However, the consumption of this type of bread should be limited.

Generally, the ingredient for making white bread is wheat flour. The flour used is made from whole wheat with most of the coarse skin layer and the husks removed during milling. A slice of white bread contains 80 calories, 1 gram of fat, and 15 grams of carbohydrates. White bread made from wheat flour has minimal sources of important nutrients, in contrast to whole wheat bread which has better nutritional content.

Considering Health Risks

There are several reasons white bread should be consumed in a limited way, namely:

Inadequate nutritional content

When whole grains are processed into wheat flour for white bread, the layers full of fiber and protein are removed. Although some white bread has added nutrients, such as B vitamins and iron, the fiber and protein in it is far less than whole wheat flour.

Increase blood sugar quickly

Increased blood sugar levels can occur due to low fiber and protein in white bread, so carbohydrates and sugar in white bread can be absorbed by the body more quickly. Blood sugar levels will suddenly be high. This certainly makes it more difficult for someone to control their blood sugar levels. A study shows that limiting the intake of refined products, such as wheat flour, will lower the risk of type 2 diabetes.

Triggers weight gain

Excess sugar intake from white bread which is not directly used as energy, is likely to be stored as fat in the body. In addition, white bread also triggers hunger more quickly, so the possibility of calorie intake will increase.

Possible use of bleach

To make white bread that does not have a dull color and looks bright, some bleaching agents are often used, such as potassium bromate, azodicarbonamide, and chlorine dioxide gas. Currently, some countries have banned the use of bleaching agents for wheat flour, because it can endanger health.

Affect mood

Recent studies have found a link between consumption of refined carbohydrates, including white bread, with postmenopausal depression. Some of the symptoms that arise, such as mood swings, fatigue, and other symptoms of depression. The high glycemic index in white bread is thought to play a role in the emergence of this effect, but further research is still needed to determine whether consumption of white bread can directly cause symptoms of depression.

Tips for Choosing Bread

Compared to white bread, white bread from whole grains, rice bran, or whole wheat contains more nutrients that are beneficial to the body. Bread from these ingredients has higher protein, is rich in fiber, minerals, vitamins, and antioxidants, is also low in fat and cholesterol free.

However, do not immediately eat the label on the package of white bread. If it says, made from whole grains, you should look again at the ingredients more carefully. There are some white breads that claim to be made from whole grains, but actually still use refined flour as the main ingredient.

Some white breads also contain salt (sodium) which helps improve taste and control yeast. On average, each sheet of white bread contains 200 mg of sodium. Pay attention to the amount of white bread you consume, because the highest recommended sodium intake limit is 1,800 mg per day.

In addition, if white bread is consumed in excess, even though it is labeled low in calories, the body will still get extra calories which can cause weight gain and various negative effects.

Consume white bread wisely and don't overdo it. Choose a white bread that you think is made from the best ingredients. Consult a nutritionist before consuming it, if you have special health conditions.