The nutritional value of bread depends on the flour from which it is made. It is worth choosing dark bread made of wholemeal, wholemeal flour and graham because it is a source of complex carbohydrates that provide energy without sudden spikes in insulin. Sourdough rye bread is also he althy - it is a source of lactic acid, which improves the functioning of the digestive system.
Contents:
- Bread - nutritional value
- Bread - calories
- Bread - types of bread
- Bread - bread additives
- Gluten-free bread
- Bread - how to store?
- Bread - homemade bread recipes
- Bread - bread from different countries
Breadis primarily a source of a large amount of carbohydrates. Our daily diet should consist of 55-60 percent. from carbohydrates, 10-15 percent from protein and less than 30 percent. from fats. If we eat like this, we will lose some weight after 2-3 months.
This is the result of research conducted on American 19-year-olds. Why is this happening? Well, thanks to the high water absorption capacity, carbohydrates contained in bread are good stomach fillers. In addition, they provide fewer calories than animal fats.
In terms of volume, we can eat the same portion of meat and bread, but bread has fewer calories. In addition, products with a high content of carbohydrates and fiber, such as bread, require better chewing. As a result, we eat slower and feel satiated faster.
Bread - nutritional value
The nutritional value of breaddepends mainly on the flour. The nutrients in the grain are not evenly distributed. Most of them are in the thin layer of the so-called aleuronic, just under the skin.
During the production of flour, i.e. the multiple grinding of grains into dust, the most valuable part is discarded in the form of bran. Only when grinding dark flours - poorly cleaned, the so-called regrind - valuable ingredients remain.
- Spelled and spelled flour - properties, nutritional values
So the brighter the flour, the more refined, the less protein, vitamins and minerals in the bread. Bakers more and more often add a small amount of rye flour to wheat bread and vice versaimproves the taste of bread and its nutritional value. There is more vitamin B2, manganese and zinc in rye flour, and more protein, vitamin B1, PP and magnesium in wheat flour.
In Poland, the most bread is baked from rye flour (720), bread wheat (850), sieve wheat (1400) and wholemeal wheat (2000). The numbers indicate the degree of purification of the flour - the greater the number, the less refined the flour.
- Buckwheat flour - nutritional properties, use, recipes
Depending on the degree of refinement of the flour, the bread is light (white) or dark. Dark and light can be both rye and wheat, and mixed. The white flour is the most refined, the most refined - less, the sieve - even less, and the least - wholemeal (darkest).
Bread - calories
A Pole eats 250-300 g of bread a day on average (100 g is, for example, three slices of "Three grains" toast). It's not too much.
More bread is eaten by, for example, the French, and it is difficult to consider them obese. Nutritionists assure that it is not the bread that makes you fat, but the additives to it.
How many calories does bread have, and how many baguettes and rolls? (per 100 g)
| staropolski | 221 kcal |
| whole grain rye | 239 kcal |
| wholemeal rye | 225 kcal |
| baguette | 285 kcal |
| butter bun | 329 kcal |
"Double-decker" sandwiches enjoy the eye and are more interesting in taste, but also more caloric.
Crispy bread is usually baked at low temperature using rye flour. It has the form of thin flakes and a low water content (8-10%, and in ordinary bread - about 40%).
- CALORIES TABLE: bread and cereal products. Check how many calories they have!
After baking, the flakes are dried. They can be stored for up to a year. Many people think they are extremely low in calories. It is true and not true at the same time. 100 g of this bread is as much as 325 kcal!
Almost the same as 100 g of challah. However, usually little is eaten, and one petal is only 29-30 kcal. For comparison, a slice of white mixed bread, approx. 1 cm thick and weighing 30 g, contains 75 kcal.
Crispy bread contains vitamins valuable for he alth: B1, B2, E and minerals: zinc, magnesium, calcium, iron. One slice also contains almost 10 g of valuable dietary fiber that facilitates digestion. For comparison - in three slices of toasted bread, "Three grains" of fiber is about 6 g.
Bread - types of bread
Traditional Polish bread consists of flour, leaven, water, s alt and noit needs no frills. Therefore, the shorter the list of ingredients on the label, the better.
Bread is baked with wheat, rye or - most often - a mixture of both. In addition to them, yeast or leaven, water, table s alt and various flavors, aromas and nutrients - milk, sugar, eggs, fat, m alt syrup, honey, poppy seeds, cumin, sunflower seeds, pumpkin seeds, soybeans, flax, raisins are used, dried plums, herbs, onions.
- TEFF (Abyssinian love) - properties and application. Teff Bread Recipe
Sometimes producers add oat fiber to rye bread to strengthen the he alth-promoting effect of fiber (it lowers the level of cholesterol and glucose in the blood, helps to maintain normal body weight).
- plain wheat bread is made of wheat flour with the addition of yeast (sourdough) and, sometimes, a small amount of sugar. This type of bread includes Parisian rolls, graham, B altonian wheat bread, and lecithal (sugar, margarine and lecithin are added to it).
- select wheat bread is baked from wheat flour with the addition of, among others sugar, margarine, eggs, milk, lecithin. These are, for example, choice croissants, baguettes, margarine rolls, bagels, delicatessen rolls.
- rye bread is made from rye flour (sometimes with a 10% addition of wheat), sourdough. It is a wholemeal, sieve, loaf, wholemeal bread with honey, Old Polish, Vilnius, pumpernickel bread.
- mixed bread is made of rye and wheat flour mixed in various proportions. This includes Prague, Nałęczowski, Zakopane, Masovian m alt bread.
Bread - bread additives. Conditioners, improvers
Most bread is produced today using modern methods - quickly, from ready-made baking mixes containing various improvers, without natural leaven and omitting important stages of preparation of the dough.
Is a hamburger roll containing E 262 (acidity regulator), emulsifiers E 471 and E 472e, giving the dough a homogeneous silky texture, and a thickener E 412 (guar gum) and flour processing agents E 300 (vitamin C) and E 920 (L-cysteine, produced from animal hair and chicken feathers), improving the taste and smell, can still be called bread?
- Does Sodium GLUTAMINATE Harm Your He alth?
Floating sodium bicarbonate or ammonium bicarbonate usually go to white bread, rolls and toasted bread. That is why it is moist and fluffy like cotton wool, but not durable.
There is also cellulose gum in bread - a thickener that can come from plantsgenetically modified with as yet unknown he alth effects; in some it causes gas, diarrhea and disturbs the intestines.
There are also dyes that give the crust a golden color, antioxidants, bleaches, which are unnecessary in good bread. What is the point of adding a natural sounding caramel to white bread to make it appear dark?
Preservatives are also added to the bread to extend its freshness for up to two weeks. For example, E 211 (sodium benzoate), E 213 (calcium benzoate), E 282 (calcium propionate) may cause allergies and are not recommended for children.
- Potassium sorbate (E202) - properties and application. Is it harmful?
In addition, these substances are not always able to fulfill their task, because the bread is produced hastily, contrary to the rules of the art of baking, e.g. it is baked at low temperature to keep it moist, cooled on a ramp or packed into bags before it cools down, so mold growth is still unavoidable.
Most preservatives are found in toasted bread. Chemical additives in certain amounts are not unhe althy, but they accumulate in the body and it is not known how they will work over the years.
Gluten-free bread
Gluten is a substance composed mainly of protein, found in wheat grains. In some people, it causes intestinal malabsorption - celiac disease. They must be on a gluten-free diet.
Gluten-free bread is baked with corn, potato, rice and soy flour - combined in various proportions, with yeast leaven or not, with various flavors.
- GLUTEN-FREE FLOUR - types of gluten-free flour [LIST]
Human hair in bread
L-cysteine (E920) is used in the production of bread (but the one that is baked and previously frozen). It is added to flour because it makes the bread softer.
L-cysteine can be obtained from cereals, but it is quite an expensive method. E920 can be obtained cheaper and in addition from waste, e.g. duck feathers (not to be confused with down used in the production of insulated jackets) or from even cheaper waste - human hair collected from hairdressing salons.
This is what happens in China. Fortunately, our country practically does not import bread from the Middle Kingdom. In the European Union, it is forbidden to produce this substance from human hair. That is why the E-920 is made, for example, from pig bristles or bird feathers.
Bread - how to store it so that it does not rot?
A good solution is to buy bread in a small familybakeries, where they are often baked according to traditional recipes.
Molds develop most easily in toasted bread, with the addition of milk, whey or sugar, as these ingredients are a good breeding ground for bacteria, as well as with caramel, oilseeds, because they bind water well, and with wheat grains because they soak before adding them to the dough.
But good wholemeal sourdough bread, even wrapped in foil, will not become moldy. At home, take it out of the foil and wrap it in parchment or white paper.
- Mycotoxicosis - symptoms and treatment of mold toxin poisoning
Bread with traces of mold is harmful (contains carcinogenic mycotoxins). If you notice mold, it is not enough to cut a piece of bread - a whole loaf is not suitable for eating!
Bread that does not contain preservatives stays fresh for 2-3 days, sourdough bread - even 2 weeks, but after several hours from baking it starts to become stale.
Bread can be frozen. In order for it to retain its aroma and freshness, it must first be sealed in a foil bag. To prevent the bread from crumbling, defrost it in the microwave or in the oven. Bread with a long shelf life is suspect.
It proves that there are a lot of chemicals in it. Why eat "artificial" bread for several weeks when you can buy fresh bread every day?
Bread - homemade bread recipes
You want to have real bread, bake it at home, sourdough, with or without yeast, and with your favorite grains, corn, sunflower or soybeans. But be careful!
Some ready-made flour mixes also contain improvers. You must read the label carefully. And it's best to mix the flours yourself according to your preferences, remembering that both rye and wheat and mixed bread can be dark and light.
Recipe for bread with yeast, without kneading
• 40 DAG OF WHEAT FLOUR TYPE 650 • 1/2 TUBES OF DRY YEAST • TABLETS OF SALT • ADDITIVES TO CHOOSE: DRIED PEPPERS OR TOMATOES, ROASTED ONION, OATFLAKES, BLACK CANDLE
SUNMix the ingredients with 1 and 1/5 glasses of lukewarm water (do not knead it!), Cover and set aside for 12 hours at room temperature.
The dough (it will be quite rare) take out on a floured counter, fold it twice, put in a baking paper-lined bowl, shape it into a ball, cover and leave it to rise again for about 2 hours. Half an hour before baking, set the oven to 240 ° C and put in a cast iron or glass pot (with a lid).
Put the dough in paper into the heated form, cover,bake for 25 minutes, then without the lid a quarter of an hour. Let cool on the grill. (after Jim Lahey)
Recipe for sourdough multigrain bread
• 40 DAG OF WHEAT FLOUR • 10 DAG OF ROSE WHEAT FLOUR • 5 DAG OF POTATO FLOUR • 3/4 GLASSES OF SOOTHER • 3/4 GLASSES OF SOOTHER • 1 Tbsp. LEN
Mix the ingredients with 150 ml of lukewarm water, make a smooth dough, at the end of kneading, add the selected additives. Set aside, covered, in a warm place for an hour.
Knead again, shape a loaf, put into an oblong pan, smeared with fat and sprinkled with bran. Set aside in a warm place, when it rises, bake for 30 minutes at 200ºC. Let cool on the grill.
Worth knowingWhen was the first bread made?
The very origins of bread go back to the Neolithic era. People collected seeds from wild plants, chewed them raw, spat them out, formed pancakes and roasted them over the fire. The next step was to cook a rare, filling soup with crushed grains.
When the first stone grinders appeared, and then the more and more improved burrs, it was already possible to thicken the soup with flour.
It is not known when a person noticed that the thickened soup left in the pot puffed up after some time, changes the smell and texture. This is how the so-called sourdough, or leaven, necessary to bake bread.
In Poland, sourdough bread and baked in ovens began to be eaten between the 1st and the 5th century AD It was made mostly of rye and wheat, and sometimes of barley.
In the beginning, it was baked by families for their own use, a little later freestanding stoves appeared for the inhabitants of fortresses and boroughs. The first bakers' guild was founded by Bolesław the Chaste in 1260.
Bread - bread from different countries
- Pumpernickel- dark brown rye bread from Germany. The cake is first steamed and then baked for many hours at a low temperature. As a result, it acquires a very dark color, slightly sour taste and a characteristic aroma.
- Pita- flat, round bread of Middle Eastern origin. It is baked with white or dark wholemeal flour. It is two-layer, with a small amount of crumb. By cutting them across from the edge to the half of the circumference, you can get a "pocket" for filling with various fillings.
- Ciabatta- Italian, fluffy bread baked with wheat or mixed flour spread with olive oil. Often flavored with herbs added to the dough or used as a topping before baking.
- Tortilla- derived fromMexican round bread made of corn or wheat flour, without yeast. After adding s alt and water, it is baked like pancakes in a pan.
- Maca- traditional Jewish bread similar to a thick wafer, made of wheat flour and water, without yeast. Sometimes s alted.
- Baguette- French long crispy roll (standard 50 cm long) made of wheat flour. First, the dough is kneaded for a long time in bowls, then slowly fermented and baked in wood-fired ovens.
- Naan- Indian, drop-shaped, flat yeast bread baked on the hot top of a special oven - tandoori.
Lionel Poilâne, head of the most famous bakery in Paris, advises:
1. Store the bread in a wooden container, wrapped in white paper and covered with a slightly damp linen cloth. Do not keep it in foil, because it will not "breathe" and will lose its taste. 2. Wrap the toasted bread tightly in aluminum foil. 3. Use a sharp knife without a ball for cutting. With one cut, cut the slice approximately one centimeter thick. 4. Cut the bread about 10 minutes before serving it on the table 5. Only serve the bread in a wicker basket or in a wooden bowl; plastics, metal can adversely affect the taste of good bread 6. Do not grill fresh bread (it tastes slightly stale) 7. Keep the toast out of the toaster for 1-1.5 minutes in a wooden basket, under a linen cloth.
How to store bread?
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