Table of contents:
- Comparing the nutritional value of white bread and whole wheat bread
- 1. Different calorie content
- 2. Different values of the glycemic index
- 3. Different content of other nutrients
- So, is it healthy if I eat whole wheat bread continuously?
White bread is often consumed at breakfast as a substitute for rice. There are various types of white bread that you can make a choice, from white bread, plain bread that is flavored like chocolate or pandanus, to whole wheat bread. Each person, must have their own taste. But of the many choices of white bread available, which one is actually the healthiest?
Comparing the nutritional value of white bread and whole wheat bread
1. Different calorie content
One loaf of bread (two slices of bread) has 175 calories. This value only applies when you only eat the bread, without the addition of margarine / butter and other toppings. If the bread has been added with stuffing such as jam or meises, of course the calories will increase according to the amount of filling.
Another difference is the number of calories between white bread and plain bread that already tastes like pandanus or chocolate. This "plain" bread certainly has a higher number of calories because it contains added flavor and sugar than plain white bread.
So, what about bread made from wheat? One loaf of whole wheat bread has 138 calories. It can be concluded that the calories of whole wheat bread are smaller than other types of bread, so it is more suitable for those of you who are reducing your calorie intake.
2. Different values of the glycemic index
Bread is a great source of carbohydrates in place of rice, which also has a glycemic index. The glycemic index value is a calculation of how fast food is converted into blood sugar. High glycemic index makes blood sugar levels rise quickly, so it is quite dangerous for diabetics.
Then, which bread has the lowest glycemic index value? Among all types of bread, bread that has added flavor in it, such as pandan bread or chocolate, has the highest glycemic index value due to the added sugar.
Meanwhile, the GI value of whole wheat bread is lower than ordinary white bread. Whole wheat bread contains a glycemic value of about 49 per 100 grams. White bread typically contains a glycemic index value of up to 80.
However, sometimes the GI value does not really affect the digestion rate of a person in breaking down bread carbohydrates. A study published in the journal Cell Metabolism states that the response to blood sugar levels of people who eat white bread or wheat is almost the same. Although this is also influenced by the condition of each person.
3. Different content of other nutrients
Still from the research above, it is known that the content of nutrients such as minerals and vitamins in white bread is less than whole wheat bread. This is because this type of white bread has gone through a longer and repeated processing process. Meanwhile, wheat bread still contains more fiber, B vitamins, protein and other types of healthy fats than regular white bread.
So, is it healthy if I eat whole wheat bread continuously?
Even though it does contain more vitamins, minerals, and fiber, you still have to adjust the portion when consuming this type of bread. Remember, this bread also comes from packaged food that has been processed and definitely contains sodium - even if only a little.
Consuming sodium that is too often can put you at risk of developing high blood pressure. Therefore, it's best to vary your staple food sources. Don't just rice or whole wheat bread, you can choose other types of carbohydrate sources. The more varied your diet, the more nutrients your body will get.
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