Whole wheat bread

Release time : 02/26/2026 09:30:04

In modern diets, refined grains and flour have become the majority.

Despite having a sweet and soft texture, they sacrifice a lot of nutrition.

Whole wheat bread is made from whole wheat flour that has not been removed from the bran and germ, which makes it more nutritious than other types of bread. It also contains more fiber, making it last longer in your stomach and providing a greater sense of fullness for those looking to maintain their figure.

What is whole wheat bread? Whole wheat bread is made from whole wheat flour which has not been refined and still retains the bran and germ.

In terms of texture, compared to white bread, it is rougher and has a noticeable grainy feel as you chew.

Compared to the soft and sweet white bread, it is more hard and solid, with a wheat-specific fragrance.

From the nutritional point of view, it is rich in crude fiber, Vitamin E and minerals like Zinc, Potassium.

Due to the complete retention of bran and germ, whole wheat bread is rich in B vitamins and microorganisms particularly like it so it has a shorter shelf life than regular bread and is more likely to spoil.

Due to the popularity of whole grain diets, many bakeries are tempted by profits to produce falsely labeled whole-wheat bread.

Consumers must be vigilant in their buying process.

First is "coloring", bad traders will add sugar syrup or caramel in flour, so when baking, the bread will be carbonized by high temperature, making the surface of the white bread like the brown bread.

Secondly, bakeries artificially incorporate bran and germ into plain flour to produce bread that has a similar texture and appearance to whole-grain bread.

There are two main ways to identify whether a bread is truly whole wheat.

First, the "fake whole wheat bread" has a tighter cut, and you can taste the difference at first.

Secondly, although "full purchase of bread" has a rough texture in taste, the bran completely lacks the fullness of wheat kernels.

Is whole wheat bread good for weight loss? Many women opt for breakfasts that include bread and milk, but worry about the high calories leading to weight gain.

If you replace regular bread with whole wheat bread, you don't have to worry about the high-calorie issues.

Is whole wheat bread effective in weight loss? What is the principle behind the weight loss benefits of whole wheat bread? Whole wheat bread, made from unprocessed whole wheat flour, retains the bran and germ, containing a wealth of vitamins, fiber, and minerals. It promotes intestinal movement and facilitates the elimination of toxins, which are beneficial for weight loss.

1. Increased Appetite: Whole-wheat bread contains more wheat bran, which mostly consists of cellulose. This component is not absorbed by the human body and instead takes up space in the stomach and intestines, enhancing the feeling of fullness.

2. The calorie content of each 100g whole wheat bread is 246 kcal, while that of each 100g regular bread is 312 kcal.

A 50g slice of bread can reduce your caloric intake by 66 calories, which equals two slices of whole wheat bread for a breakfast.

3. What is GI (Glycemic Index)? GI stands for Glycemic Index. Simply put, it's the proportion of food that gets converted into "sugar" in our body.

Low GI foods slow the rise of blood sugar, decrease insulin secretion, reduce calorie production and fat formation.

Eating foods with a low GI (Glycemic Index) value can help you feel less hungry.

The benefits of whole wheat bread are compared to white bread, and the following benefits are available: 1. Weight Loss Efficacy: On the same weight, whole wheat bread has lesser calories, which is beneficial for women trying to lose weight in controlling their caloric intake.

Whole wheat bread contains a high amount of dietary fiber, which not only increases satiety but also promotes intestinal movements, benefiting the body in eliminating toxins.

Whole wheat bread is a low-GI food, which can slow the release of calories, reduce fat formation and make it less likely to produce satiety.

2. Scientific research on cardiovascular softening indicates that consuming at least 25% of oatmeal or bran in whole wheat foods daily can reduce the incidence of heart failure.

Whole grains are beneficial to weight loss, constipation, atherosclerosis and even cancer. That's why nutrition experts have long been recommending whole grains.

3. Compared to other breads, whole-wheat bread is more likely to make you feel full, meaning it has the effect of suppressing appetite.

Therefore, in daily life, it's worth using whole wheat bread to make sandwiches instead of other types of bread, thereby adopting a healthier eating lifestyle.

There is also a lot of research that shows that frequent consumption of bread made from refined flours can increase the risk of developing diabetes, which can harm human health.

And unlike refined flour bread, whole grains are absorbed into our bodies at a slower rate. This helps keep blood sugar levels from getting too high or too low, which can help prevent diabetes.

Whole wheat bread made by the unscrupulous peddler for his own profit.

Given the mediocre quality of all-grain bread available on the market, why not try making it yourself?

Here's the recipe for whole-wheat honey cake: Ingredients: 2 and 1/2 cups whole wheat flour, 2/3 cup high-gluten flour, 1 cup dates, 1 teaspoon salt, 1 tablespoon active dry yeast, 60g unsalted butter, 1 tablespoon honey. Steps: (1) Add the yeast to warm water and let it sit for 5 minutes until it forms a thin layer on the surface of the water.

(2) Put all the ingredients except honey dates into a large mixing bowl and stir well.

(3) Then knead the dough with your hands for 5 minutes until it is smooth and elastic (the dough is neither dry nor too thick, and can be easily kneaded).

Knead the dough until it has risen for about 1 hour, or until it has doubled in size (it should be a bit sticky when you pull it apart).

(5) Then, incorporate honey dates into the dough as evenly as possible.

(6) divide the dough into two portions, shape into your desired form (as long as they fit in the halved honey dates, which are more likely to burn during baking), and place them on a baking sheet lined with parchment paper. Let them rise again.

(7) Approximately 1 hour or until doubled in size.

Preheat the oven to 210°C. Roll out the dough, sprinkle a little flour and slash it with a knife.

(9) Place the prepared dish in the preheated oven for about 30 minutes (the time may need to be adjusted according to your oven's temperament; the coloring will be faster, and you can cover it with tin foil halfway through).

2. Bread Machine Whole Wheat Tortilla Ingredients: 100g whole wheat flour, 150g high-gluten flour, 20g butter, 4g salt, 10g sugar, 10g milk powder, and 3g dry yeast. (1) Combine 20g butter with 4g salt, 10g sugar, and 10g milk powder (milk powder can be omitted if available).

(2) 150g of high-gluten flour + 100g of whole wheat flour.

3g of dry yeast + 180ml of milk (or water).

(4) Choose the bread machine's 'whole wheat bread' button (if there is no whole wheat bread option, choose either regular or sweet bread).

(5) Before entering the baking program, sprinkle a suitable amount of whole wheat flour on the surface of the dough. Although bread is a foreign product, more and more people have chosen to use bread as breakfast in recent years, and with milk and fruits, it really is a nutritious combination.

Do you know that eating bread comes with its own set of problems to be aware of?

1. Immediately eating freshly baked bread is not recommended for many people are keen on pursuing the freshness of food, just after baking, the bread is hot and delicious, and a mouth full of happiness.

However, it is not advisable to eat bread straight away after it has just been baked; instead, it should be left to cool and then eaten for 2 hours.

In fact, it's not just bread; any food that has undergone fermentation shouldn't be consumed immediately, as it can easily lead to stomach issues.

2. Don't store bread in the refrigerator; the ideal temperature for storing bread is 21-35°C. Storing it in the refrigerator can cause it to become dry, hard, and crumbly, as well as cause crumbs to fall off.

After opening, a bread can be stored for 2-3 days if sealed tightly in the bag. If you need to keep it for more than a week, it should be put into the refrigerator's freezer. When you want to eat it, you can defrost it by microwave to room temperature and it will still taste good.

3. Hard bread has a lower caloric content. Soft breads such as tortillas, fancy breads, and cream bread all fall under the category of soft breads, which contain about 10% oil and approximately 15% sugar, thus having higher caloric content.

Breads like croissants and brioche are the most calorie-packed, requiring up to 20%-30% of butter to form a layered structure with hot fat during their preparation.

Whole wheat bread is considered a health star in the bread family, and French baguettes and Russian kasha are examples of this.

* The medical information provided in this text is for reference only.

In case of discomfort, it is advised to seek medical attention immediately for a professional diagnosis and treatment.