Wholemeal bread: benefits, nutritional values, recipes

 , Naturopath


Whole wheat bread, or black bread, is a useful food against constipation and diabetes, rich in vitamin B and with important antioxidant properties. Let's find out better.

> 1. Properties and benefits of wholemeal bread 

> 2. Calories and nutritional values

> 3. Production of wholemeal bread

> 4. Recipe for wholemeal bread

Wholemeal bread: benefits, nutritional values, recipes


Properties and benefits of wholemeal bread 

Whole wheat bread, also known as black bread, contains whole grains, that is, unrefined. This underlines that it contributes to the human organism high quality nutrients, such as fibers, which help intestinal transit and, consequently, the expulsion of toxins, which makes this food perfect for those suffering from constipation or have intestinal problems.

Wholemeal bread is rich in fiber which helps to control weight and prevent diseases affecting the cardiovascular system.

Wholemeal bread is useful in the prevention of diabetes since it does not involve glycemic increases as occurs with other types of bread; this is due to the presence of the bran which represents the integral part of the grain. 

For the presence of B vitamins, of choline, tyrosine and zinc, wholemeal bread helps the nervous system to stay active.


Calories and nutritional values

Wholemeal bread has a caloric intake of 224 kcal per 100 g of product, 1.3 g of fat, 48.5 g of carbohydrates, 36.6 g of water and 7.5 g of protein.

The high intake of fiber, About 6.5 g in a 100 g portion of bread, ensures:

  • a good satiating power;
  • the reduction of intestinal absorption of cholesterol and other fats;
  • the maintenance of good intestinal function.

The nutritional values ​​of wholemeal flour are among the most complete in terms of protein quantity, mineral salts such as calcium, phosphorus, magnesium and vitamins B1, B2 and B6.


Wholemeal bread in the diet against high cholesterol


Production of wholemeal bread

Whole wheat bread it is obtained from wholemeal flour which is the product of the first grinding of wheat. Through various processing steps of the grain, the useful part is obtained, which is called cruschello. It is from this that the ready-to-use wholemeal flour is obtained.

 Wholemeal bread must have the following characteristics:

  • Maximum residual humidity: 14.5%;
  • Residual ash between 1.30% and 1.70%;
  • Minimum protein content: 12%.


Wholemeal bread recipe


  • 500 gr of whole wheat flour
  • 350 ml of water
  • 15 g of yeast
  • 2 tablespoons of extra virgin olive oil
  • 10 gr of salt
  • Caster sugar


Dissolve the yeast in a glass of warm water (to be subtracted from the total 350 ml) with a pinch of sugar. In a bowl put the flour, salt and mix. Also add the oil, the remaining water (lukewarm) and, finally, the previously dissolved yeast. Start mixing all the ingredients.

Knead for at least ten minutes, possibly with the help of more flour or oil if necessary. Form a ball and put it to rise, covered with a cloth, in a warm and dry place for 2/3 hours. After this time, take the bread and knead it for another 5/10 minutes. Divide it into loaves or loaves and put them to rise again for another hour.

If loaves are formed, make cuts on the surface otherwise if you opt for the loaf leave it like this and bake the bread in a hot oven at 180 degrees for 30 minutes. For a crisper crust, raise the oven temperature to 200 degrees.


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