A recent study of about 20 people who ate a high amount of whole-wheat bread sourdough compared to standard bread for a week in equal amounts of carbohydrates. The study found no difference in the glycemic index.
This study was conducted in a different manner than that used in large epidemiological studies in which it is customary to examine slices of bread rather than carbohydrates and their effect on the glycemic index.
This is an interesting study, but it was carried out on a small sample of 20 healthy individuals according to their test scores, as opposed to large population studies that include diverse populations including overweight and chronically ill.
Such a short-term nutritional study, of only one week, is not the same as long-term nutritional exposure of many years as has been studied in many other studies that have reached different findings.
Therefore, it is not possible to make any nutritional recommendations based on such research.
Most studies of glycemic index and glycemic load showed that whole-grain bread, when compared to 100 grams, has a lower glycemic index. In addition, whole grain bread has many qualities not found in white or uniform bread, in terms of vitamin and mineral content, dietary fiber, bread saturation, caloric density and more.
In addition, dietary recommendations need to address many other aspects, both physiological and behavioral in eating.
Creating a custom menu is part of a comprehensive nutritional treatment that has been done for many years in nutritionist clinics. At the same time, it is important to remember the general guidelines for the general population:
- Whole grain bread has a great contribution to preventing morbidity
- For the sake of public health, most of the population should be given whole grain bread
- Ministry of Health recommendations based on evidence that promote a Mediterranean diet rich in whole grains of all kinds: buckwheat, wheat, whole rice, quinoa, whole grain pasta, and more.
Benefits of whole wheat flour
Studies conducted over the last decade indicate the positive contribution of whole wheat flour to health.
Its consumption reduces the risk of mortality and morbidity from diseases common in the Western world, including atherosclerosis, heart disease, various types of cancer, diabetes, hypertension and obesity. Among other things, the chances of:
- Gastrointestinal tumors: 22%
- Cardiovascular disease: 25%
- Hypertension: 21%
- Mortality after heart attacks: 31%
- General morbidity: 26%.
One of the main advantages of whole bread is the amount of dietary fiber in it.
The fibers contribute to colon activity and health, prevent constipation and reduce colon cancer risk. They help maintain good levels of cholesterol, lipids and sugar in the blood and lead to a reduced risk of developing type 2 diabetes, and they also have anti-inflammatory properties.
In addition, the fibers contribute to a sense of satiety over time and maintain a healthy body weight.
Other benefits of whole wheat bread
- Requires slower and healthier eating;
- Improve mood and mental abilities due to the presence of dietary fiber and vitamins from group B;
- Carbohydrates release more slowly, resulting in a longer concentration and alertness.
By comparison, a sandwich of whole wheat bread will improve concentration for an hour and a half while a chocolate cube will improve the concentration for half an hour.
The mark of bread “possiblehealthy”
In order to make it easier for consumers to choose healthier breads, the Ministry of Health has launched the national program “possiblehealthy” for active and healthy living, the special marking that is unique to bread, rolls and healthy pita.