8 Benefits of Panera Bread Nutrition for Good Health and Health
Bread is one of the foods most preferred by Europeans during breakfast. Its full version is more nutritious and has attracted many consumers in search of fitness and health. Next, we will know better the benefits of brown bread, as well as tips to use when choosing the same Panera bread nutrition.
What is Panera Bread Nutrition?
According to European Health Research resolution starts 90 of the year 2000, Panera Bread Nutrition is the one that must consist of “wheat flour and whole wheat flour and or wheat fiber and wheat bran”.
In summary, the wheat grain is composed of the bran (the outermost layer, rich in fibers, B vitamins, and minerals), the endosperm ( a medium layer composed mainly of starch) and the germ (the innermost layer consisting of fat and proteins).
For the production of wheat flour, also known as white flour or refined wheat flour, the bran and germ are removed, which greatly reduces its nutrient content. In the case of wholemeal, the whole grains are crushed during the process (so much so that it has a darker coloring).
It is no coincidence, therefore, that the benefits of whole-grain bread to good form and health surpass those of traditional French bread, whose basic ingredient is refined flour.
Benefits of Panera Bread Nutrition for health and fitness
- Whole-grain bread helps you lose weight
Brown bread is a food pertinent to being included in a food plan. A thin slice contains about 52 calories, 9.44 g of carbohydrates, and 0.9 g of fiber, 1.82 g of proteins and 0.82 g of fats (mainly monounsaturated type).
The benefits of Panera bread Nutrition for weight loss are provided by its fiber content. They promote a sense of satiation because they give rise to gees that cover the stomach wall, slowing gastric emptying and the digestive process as a whole. Fiber also helps to reduce the absorption of fats and glucose, which also contributes to weight loss.
A study published in The American Journal of Clinical Nutrition, conducted with more than 74,000 women between the ages of 38 and 63 and during the 12-year period, found that participants who consumed more whole-grain foods had a 49% less than gaining weight (compared to those who ate refined grain products).
Other studies have also indicated that a greater consumption of whole grains is related to this protection against the extra pounds and smaller measures of waist circumference and BMI (body mass index).
- The Panera Bread Nutrition guarantees energy for training
In addition to protein, other important nutrients for the muscles are carbohydrates, since their decomposition produces energy (which is essential for you to perform your workouts).
A study published in Sports Medicine reports that bodybuilders should consume a diet in the offseason and pre-competition training stages containing 55-60% carbohydrates, 25-30% protein, and 15 20% fat.
The consumption of whole wheat bread is quite adequate for those who want to gain lean mass. Unlike ordinary bread, which has refined grains, it is a good source of sugars precisely because it has more fibers, which control the absorption of glucose, thus avoiding the sensation of hunger and the excess of it is converted into fats.
- Panera Bread Nutrition helps prevent Metabolic Syndrome
Metabolic syndrome is a condition that predisposes to the occurrence of type2 diabetes as well as the development of cardiovascular diseases. The factors that can characterize it are an accumulation of visceral fat, hypertension, high triglycerides and low levels of good cholesterol (HDL).
Ingestion of refined grains and foods made with them is associated with metabolic syndrome, insulin resistance (precursor to type 2 diabetes), and weight gain. Already increased consumption of whole grain foods helps to avoid these problems, which is one of the benefits of Panera bread Nutrition for health.
In a study published in “Diabetes Care,” the researchers evaluated data from 2800 participants of the Framingham Offspring Study and concluded that the metabolic syndrome had a 38% lower prevalence in individuals who ate more fiber from whole grains. In addition, those who had a higher-glycemic diet, that is, they ate more refined foods, were more likely to have metabolic syndrome (141%) than those who consumed more fiber-rich whole foods.
- Panera Bread Helps Prevent Cardiovascular Disease
A meta-analysis reports that whole-grain consumption decreases the risk of cardiovascular events by 21%. The study also highlights the importance of the benefits of whole grains in terms of Public Health.
Another study concluded that daily intake of 3 servings of whole-grain foods may help reduce the risk of cardiovascular disease in middle-aged individuals, primarily by lowering blood pressure (the results showed falls of 6 mm Hg with respect to pressure systolic and 3 mm Hg for the pulse pressure, compared to the control group).
- Panera Bread prevents gallstones
Research published in the American Journal of Gastroenterology states that consuming foods that are high in insoluble fiber, such as breads and cereals made from whole wheat, can help prevent gallstones in women.
When evaluating the total fiber intake, as well as the types of fibers consumed over 16 years by more than 69 thousand women in the Nurses’ Health Study, the researchers concluded that those who had a higher fiber intake (soluble and insoluble) presented a decrease in the risk of having gallstones at 13%, based on others who ate the least fiber-rich foods.
In addition, it was observed that in women who consumed more food with significant amounts of insoluble fiber, such as whole grains, the reduction in the risk rate was even lower (17% compared to those who ate the least).
- Panera Bread Nutrition is good for the Intestine
The benefits of whole grain bread to the gut range from an aid to the performance of its functions, as protection against some diseases that affect the organ.
Its fibers contribute to the increase of volume and the softening of the feces, facilitating the passage of the same along the intestine. They even help increase intestinal flora (the bacteria that live a symbiotic relationship with humans).
Fiber also softens the symptoms of irritable bowel syndrome and reduces the risk of colorectal cancer.
- Panera Bread Nutrition Helps Fight Breast Cancer
A cutting study conducted in the UK with 35,972 women revealed that a high-fiber diet from whole grains and fruits helps prevent the occurrence of premenopausal breast cancer.
Premenopausal women who consumed more fiber (greater than 30 g / day) had a 52% reduction in the risk of having malignant tumors in their breasts compared to those who had less fiber (less than 20 g / day).
In addition, it was found that when the sources of these fibers were whole grains, the protection was even greater: premenopausal women who ate at least 13 g / day of whole grains had a 41% lower risk of developing breast cancer (compared to others whose intake was 4 g or less / day); and for those consuming at least 6 g / day of fruit fibers, this reduction was 29% (in relation to those who ate 2 g or less / day).
- Panera Bread Nutrition is good against Asthma
The Dutch National Institute of Public Health and the Environment researchers evaluated the diet of 598 Dutch children between the ages of 8 and 13. Data regarding asthma and wheezing were also analyzed through questionnaires and medical examinations.
The results showed that a greater intake of whole grains and fish is related to an incidence of only 2.8% of current asthma, whereas, in children who had a lower consumption of both foods, this value was 16.7%.
With regard to the prevalence of wheezing in the breast, it was 4.2% in those who ate more whole grains and fish, and 20% in those who had a lower intake of them.
After adjusting for certain parameters, it was concluded that one of the benefits of whole grain bread and whole grains reduces the chances of being asthmatic by 54%. In the case of fish, the reduction is 66%. The probability of developing asthma with bronchial hyperresponsiveness was 72% lower when ingested large whole grains and 88% smaller with higher fish consumption.
Choosing the Panera Bread Nutrition
As we saw in the beginning, American legislation allows the incorporation of white flour (refined grains) in the production of whole wheat bread. This can be explained by the fact that whole wheat flour does not yield bread with sensory characteristics suitable for consumption (so much so that 100% whole grain bread contain synthetic gluten and other additives that help to improve these aspects of the dough.)
The problem is that European Health did not define the minimum quantities of each of the flours accepted to make the Panera Bread Nutrition. That way, at the time of purchase, you may be taking home “whole grain” bread whose predominant ingredient is plain flour.
To choose the best whole grain bread, read your nutritional information and stay tuned for these tips:
The constituent ingredients of any food appear in the package following a descending order of quantity. So, prefer those that present as a first item the whole wheat flour;
An even more accurate way is to check the fiber content of the product, even because they provide the bulk of the benefits of whole wheat bread. For comparison purposes, a loaf is regarded as a good source of fiber if it provides more than 3g of it to each 100g of product;
Also be concerned with the sodium content. Large amounts of this mineral cause fluid retention.
Wholemeal bread can have the same calories or more than ordinary bread, the fact is that it brings more nutrients and health benefits. Avoid exaggerated consumption as well as the use of “nutritious” fillings and low calorie. In addition, an excess of fiber in the diet can cause gas and bloat.