What kind of bread is whole grain
How to deal with whole grains in a relaxed manner
Why whole grains are healthy
Whole wheat flour is ground grain from which only the hard outer layer called the husk has been removed. What remains are the grain shell and the seedling. The grain shell is rich in fiber and vitamins, and the seedling also contains healthy nutrients.
The most important substances in whole grains are B vitamins, minerals such as iron, zinc, magnesium and secondary plant substances. Grain husk and seedling together are also called bran. The seedling is enveloped by a nutrient tissue, the so-called endosperm. It contains almost nothing but starch.
In the production of White flour the bran is removed. Almost all vitamins and fiber are lost. What is left is pure starch, almost only sugar. A one-sided diet that contains a lot of white flour therefore also increases the risk of obesity.
How fiber works in the body
Fiber has no calories. They fill you up because they bind water and swell up in the stomach. In the small intestine, they help to reduce the rise in blood sugar by pushing themselves between the sugar and the intestinal wall.
Due to their volume, dietary fibers move the intestines and thus stimulate digestion. In the large intestine, fiber nourishes beneficial intestinal bacteria that protect against colon cancer and strengthen the immune system.
Why a lot of people don't like whole grains
Not all people tolerate whole grains equally well. Patients with inflammatory bowel disease or irritable bowel syndrome usually have to clarify their diet with a doctor or a nutritionist.
In addition, many people switch to wholegrain diets too quickly and are frustrated when they react to the "supposedly so healthy food" with stomach ache, gas and constipation. But that can only happen if you switch directly from 100 percent white flour to 100 percent whole wheat flour.
The nutritionist Yurdagül Zopf therefore recommends starting slowly, for example with oatmeal or whole grain rolls for breakfast. Muesli can be made healthier by adding more oatmeal. Flour, pasta and rice can be mixed with corresponding whole grain products.
By the way, "parboiled rice" is better than white, husked rice. Children in particular can be won over with mixtures of white flour and wholemeal products and with finely ground instead of coarse-grain wholemeal bread.
Anyone who eats whole grain products should always drink a lot. Despite everything, if you don't like whole grains, you should eat a lot of fruit and vegetables. It also contains fiber.
Bread in Northern Europe and Southern Europe
Traditionally, more wholemeal bread is eaten in northern Europe than in the south. White flour products are preferred there. Nevertheless, the people in the south are on average just as healthy as those in the north. What is it On the food mix!
In the south the healthy Mediterranean or Mediterranean cuisine is eaten - with lots of olive oil, fresh vegetables, fish, garlic and nuts. That puts the tendency towards white flour products in the menu into perspective.
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