The product that is an integral part of the daily diet of Uzbek families - bread made from white flour - has recently been in the spotlight of nutrition specialists. This was reported by Upl.uz.
This bread is soft and widely consumed, considered a staple food for many. However, according to the results of scientific research, its regular consumption can pose significant health risks.
Biologist Irina Lyalina, acting head of the Faculty of Natural Sciences at the State University of Education, sees the main problem in the industrial processing technology of the grain. When white flour is produced, the most beneficial parts of the grain, the bran and germ, are removed.
These parts contain a large amount of fiber, B vitamins, iron, magnesium, and other trace elements. As a result, the nutritional value of the bread sold in the market is very low.
This type of bread is primarily a source of rapidly digestible carbohydrates and is considered devoid of beneficial components. Experts highlight several risk factors associated with the predominance of white bread in the diet.
First of all, it is important that its glycemic index is high. Refined flour products cause a sharp increase in blood glucose levels, which stimulates the pancreas and leads to excessive insulin production.
Experts emphasize that the regular consumption of such products can lead to the development of insulin resistance, which is a precursor to type 2 diabetes. Additionally, when the body cannot fully convert glucose into energy, the excess is stored in fat tissue, leading to overweight and obesity.
The second problem is the gluten content in white bread. For many, this protein is not harmful, but for those with gluten intolerance or sensitivity, white bread can cause stomach and intestinal issues.
The third aspect is that the low fiber content in white bread slows down bowel movements and disrupts the balance of microflora. This often leads to problems such as bloating, discomfort, and constipation.
Fibers serve as food for beneficial bacteria in the intestines. Furthermore, the addition of additives, preservatives, emulsifiers, and hidden sugars by industrial bread manufacturers to improve product quality also reduces the benefits of the product.
Experts recommend whole grain bread, brown bread, and bread with added bran, flaxseed, sunflower, or pumpkin seeds as healthier options. Such breads are rich in vitamins, minerals, and fibers, ensuring the slow digestion of carbohydrates and providing a feeling of fullness for a longer time.
Experts emphasize that it is not necessary to completely give up white bread, but it is essential to reduce its share in the diet and choose more beneficial types of bread. This recommendation is particularly important for individuals at high risk of diabetes, those who are overweight, or have gastrointestinal issues.
In ancient Rome, the color of bread was a symbol of social status. Fine white flour bread was offered only to wealthy patricians, while the common people consumed dark, whole grain bread.
Today, that dark bread is considered more beneficial for health.
