Bread and Healthy Living
Bread is a healthy, versatile foodstuff - nutritious, tasty, filling and inexpensive. As well as being a low fat food, bread is a good source of carbohydrate, vitamins and minerals. Research has shown that eating a nutritionally balanced, carbohydrate based diet can help reduce the likelihood of cancer, heart disease and obesity.
Nutritional composition of flour
Wholemeal flour is made from the whole of the wheat grain, so contains a range of naturally occurring minerals and vitamins. The bran provides fibre, the endosperm provides carbohydrates and the germ provides B vitamins (thiamin and niacin), iron, calcium and protein.
White flour is made only from the endosperm – the bran and germ are removed. Brown flour is produced by adding bran to white flour, rather than using the whole wheat grain.
It is a legal requirement for white and brown flour to be fortified with calcium, iron, thiamin and niacin. As a result of fortification, white and brown flour contain a higher level of calcium than wholemeal flour.
Nutrients within bread can help support a healthy lifestyles:
A nutritionally balanced diet is especially important for children, pregnant women and the elderly. Bread contains a range of nutrients that can contribute to a healthy diet:
Calcium
Growing children need a regular calcium intake to develop strong bones and teeth. White bread is an ideal source of calcium for children – as toast for breakfast or a sandwich in their lunch box.
Calcium in the diet is also important for adults. A lack of calcium can lead to osteoporosis, which causes bones to become weak and more likely to fracture. After the age of 35, bone density gradually lessens - post menopausal women are particularly susceptible. A healthy lifestyle including weight bearing exercise and ensuring a source of calcium in the diet can help maintain strong bones and delay the onset of osteoporosis.
B Vitamins (Folate, Thiamin and Niacin)
Folate is needed for red and white blood cells to form in bone marrow. Folate is important for women trying to conceive or in early pregnancy. It is recommended these women ensure their diet includes enough folate, including taking folic acid (a synthetic version of folate). In early pregnancy a high level of folate will ensure the embryo’s neural tube is developed and closed – if the neural tube doesn’t close, this can lead to birth defects, such as spina bifida.
Bread is an important source of folate. The Government is still deciding whether to add Folic Acid to the current list of statutory nutrients within white flour.
Thiamin and niacin are needed for cell formation, as well as for healthy eyes, skin and nervous system.
Iron
This important mineral present within bread is used to make haemoglobin within blood cells. Many people do not consume enough iron - a lack of iron can lead to lethargy and anaemia.
Start your day the healthy way; choose bread or toast for breakfast:
Eating a healthy, carbohydrate based breakfast improves brain function and concentration throughout the day. As well as helping to avoid a mid-morning energy slump, people who eat breakfast, such as bread or toast, are often slimmer than those who do not. A nutritious breakfast is especially important for growing children.
Eating a couple of slices of bread or toast for breakfast, especially wholemeal varieties, which are packed with fibre, can make people feel fuller for longer, and less likely to snack.
Healthy Bread Recipes
For an easy white bread loaf recipe, ideal for making toast, click here
For an easy wholemeal loaf recipe, please click here
For extra fibre, choose wholemeal bread:
Wholemeal bread is a great source of fibre, which is important for a healthy digestive system. Eating starchy, fibre rich foods can help to maintain a healthy weight.
Research has shown that whole grains, including wholemeal bread, can reduce the likelihood of developing some cancers, Type Two diabetes and heart disease. A minimum of 3 servings of wholegrain foods per day are recommended.
Marriage’s stoneground wholemeal bread making flour is milled in the traditional way. 100% of the wheat grain (the endorsperm, bran and germ) remain within the flour; nothing is added or removed.
Wholemeal bread is also recommended for people following Low GI (Glycemic Index) diets.
For a recipe for wholesome seeded bread rolls click here
For a wholemeal bread recipe click here
Bread and salt content
The Food Standards Agency is seeking to reduce salt levels across the food industry. By 2012, the FSA aims to reduce consumer salt intake from 8.6g to 6g per day, as high salt consumption is a cause of hypertension (high blood pressure), which can lead to heart disease and strokes. Foodstuffs being focused upon include cereals and bread, with supermarkets and bakers working to reformulate their products to meet the new guidelines.
Salt plays a crucial role in making bread – both to control the yeast action and improve flavour. Marriage’s technical team have been involved in an industry project working to reduce the level of salt within bakery recipes to meet the new FSA targets, whilst not compromising on its taste or loaf structure.
Bread making as part of a healthy lifestyle
Making your own bread (whether by scratch or using a bread machine) is both satisfying and relaxing. If you want to have a healthy lifestyle, cooking at home, including baking bread is a good way to monitor what food you are consuming - as well as giving you the freedom to experiment and create delicious variations on recipes!
By adding extra nuts, seeds and fruit (dried or fresh) you can increase the amount of fibre and protein within the bread you are making.
For inspiration and ideas, click here for Marriage’s bread making recipes
For a nutritious apricot and walnut loaf recipe, click here
