Fibre

Whilst bread made with wholemeal flour is undoubtedly a healthy version of a loaf fibre wise there's something about toast made with white bread even though toast made with a wholemeal loaf is still great.
I make my own bread and don't deprive myself so I alternate between the two. For example white bread contains more calcium so there are benefits to both. I am experimenting with all varieties of bread and shall be including new ones on my food blogs.



Choosing fresh and wholesome foods
Western diets are generally high in cholesterol and fats (especially unhealthy saturated fats), low in dietary fibre and high in refined sugar and animal products.

People who eat foods that are low in fat and cholesterol and high in dietary fibre, fruits and vegetables are slimmer, healthier and have much more energy. Ailments such as aches and pains, headaches, diabetes, immune deficiencies, skin problems and digestive disorders can all be linked to a nutritionally poor diet and symptoms have reduced in many people who decide to change their eating habits and follow a nutritionally sound diet.

Fibre is the indigestible part of plant foods ie the 'skeleton' that holds the plant together. It offers no nutritional value, but is nonetheless vital in the diet. It helps fill the stomach and move the bowel contents along, at the same time encouraging absorption of nutrients. Too much however can loosen the bowel movements and inhibit nutrient take up.


What's good about fibre?
reduces the production of cholesterol

may protect against some forms of coronary heart disease

helps to control diabetes

helps to control weight

can be used to treat intestinal disorders such as diverticulitis

protects against cancers of the colon

Dietary fibre is an essential element in the diet even though it provides no nutrients. It consists of plant cellulose and other indigestible materials in foods, along with pectin and gum. The chewing it requires stimulates saliva flow, and the bulk it adds to the stomach and intestines slows down digestion and allows more time for the absorption of nutrients. Diets with sufficient fibre content produce softer bulkier stools.

Fibre helps to promote bowel regularity and avoid constipation and other disorders such as diverticulitis. Studies show that a high fibre diet can lower the risk of cancers of the colon and rectum and possibly breast and prostate cancers as well since fibre is believed to promote the transit of potentially cancerous substances through the intestine and out of the body. Increased fibre may also reduce certain types of free radicals.

Best sources of dietary fibre include fruits, vegetables, wholegrain breads and products made from nuts and legumes. An intake of 20g - 60g is ideal taken in the form of food or 4g - 6g of soluble fibre which is less likely to cause loose bowel movements. Always take with plenty of water.

Bread made from wholegrains have much more dietary fibre content than white bread. Help to protect your colon from cancer by including fibre rich foods such as dried apricots in your diet. However a diet overly abundant in dietary fibre can cut down on the absorption of important trace minerals during digestion by speeding up the transit of food too much. A good mulitivitamin and mineral tablet is beneficial if fibre intake is increased significantly.

Essential Fatty Acids

Omega-3

Secrets of my great toast and French toast:



Blog post above includes my simple to make white loaf.

 

 





Easy Wholemeal Loaf:

NB: I sliced halfway through my loaf in the photograph to show the baked texture.
Packed full of vegetable fibre my Japanese Pancakes with easy tasty tangy sauce are a winner.

English Springer Spaniel Training New post 6/8/15 - Walking with slip lead and harness leads

and


New blog post 12/8/15:
Apple, Blackberry and Banana Crumble (in microwave)