Protein In Whole Wheat Bread

Whole Wheat Bread Is Better Than Sourdough Because:

It has a higher fiber content Sourdough bread, because it is white, has very little fiber. So whole wheat bread trumps sourdough when it comes to the fiber content. We need about 25 grams per day of fiber in our diets, and most of us dont get enough of it. Eating whole grain in general is a better option to help increase our intake of fiber.

It has a higher resistant starch level Because whole wheat bread contains all the bran, there is a high level of resistant starch in it. Far higher than what is found in sourdough bread. Resistant starch is not found in too many foods, so whole wheat bread is a good way of getting some into your diet.

It has a higher protein content Although not by too much, whole wheat bread contains a slightly higher protein content than sourdough bread. Protein content in foods partly helps us to stay fuller for longer.

It contain less calories, carbohydrates and sugars Because of the higher fiber and bran content, whole wheat bread contains less carbohydrates and sugars than white sourdough . Whats interesting though, is that even though this may be the case, the Glycemic Index levels of both breads are pretty much the same.

I Loved The Old Recipe With A Cup Of Vital Wheat Gluten How Do I Still Make That

That really is a great recipe, and if you still want to follow it, you will need to make just need a few tweaks: if you add a cup of VWG you will need less flour–around 2 to 2 ½ cups. The rest of the process is the same but the bread made with more VWG will rise much higher and you’ll also have more protein per slice. I do recommend scoring the bread if you use more vital wheat gluten.

The Difference Between Wheat Bread And White Bread

Whole wheat bread and white bread are processed differently, which leads to a difference in nutritional content. Here’s how they are made:

• Whole wheat bread is traditionally made from wheat that has all components of the grain the bran, the germ, and the endosperm. This allows the bread to retain healthy fats, vitamins, minerals, and fiber. Just be sure to opt for a product that says 100% whole wheat, or else the product may be made partly with refined flour.
• White bread is made from refined flour, which goes through a milling process to remove the bran and the germ, says Stacey Pence, registered dietitian at The Ohio State University Wexner Medical Center. When it goes through this process, many of the beneficial nutrients are removed from the flour. Only the starchy endosperm remains, which is low in nutritional value.

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Alternatives For Easy Healthy Pumpkin Bread With No Oil And Whole Wheat Flour

For the perfect low fat but moist healthy pumpkin bread, I would highly suggest using the ingredients and brands I recommended I do have some alternatives you can try. I havent testing them all, so I cant say how your loaf might turn out.

• Whole Wheat Pastry Flour: Use All purpose flour or 1:1 Gluten Free Baking Flour , with the same amount by weight not cups.
• UnflavoredProtein Powder: More flour, but also reduce the milk to about 3 Tbsp.Update: A reader has had success with this substitution.
• GreekYogurt: Coconut YogurtUpdate: A reader has had success with this substitution.
• AlmondMilk: Any other milk Update: A reader has had success using oat milk here.
• Sugar-freeMaple Syrup: Regular maple syrup or honey, but the recipe will not be sugar-free anymore.

High Protein Whole Wheat Sandwich Bread

This vegan sandwich bread is all whole wheat, higher in protein, and delicious. It has the fluffiest, softest crumb and the perfect, slightly chewy crust. I designed this bread to be really light, not dense and heavy as all-whole-wheat breads can often be, and each slice has 105 calories and 6 grams of protein. The recipe makes two loaves of bread and freezes nicely, but you might have a hard time not finishing it up in a day or two.

This is my go-to high protein and whole wheat sandwich bread, a recipe I’ve been making for years now, and it’s lived on this blog for a decade. I have recently made some tweaks to it, including reducing the proofing intervals from three to two and reducing the amount of vital wheat gluten it uses, which would sometimes result in a chewy crust. For that reason I wanted to reshare it with those of you who believe unreservedly in the joy that an act as simple as baking bread can bring.

This is an amazing bread. It’s very light and low-calorie, and you get two loaves for around — or less than — the amount of flour you’d typically use for a single loaf. That’s because the vital wheat gluten helps the dough rise really high and gives the bread a very fluffy, light texture when baked. It’s not just the perfect whole wheat bread, but it’s the perfect bread if you are watching what you eat.

Read Also: Best Vegan Sources Of Protein

Slightly More Calories Than White Bread

One slice of whole-wheat bread that weighs 32 grams contains 81 calories, according to data from the U.S. Department of Agriculture. A slice of commercial white bread that weighs 30 grams, by comparison, has 80 calories. When shopping for bread, remember the USDA’s guidelines are general, and a bread’s weight, ingredients and brand can influence the exact number of calories it contains.

Why Vital Wheat Gluten

For those unfamiliar with vital wheat gluten, this is a natural protein found in wheat and it is especially valuable in baking wholegrain breads because it helps them build structure– in simpler words, it helps them rise. I’ve explained the role of gluten in bread-baking and the gluten content of various kinds of flours in this old post on my Whole-wheat French Bread.

But to do a quick recap, here’s the reason whole wheat bread doesn’t rise as well as a bread made with all-purpose flour or bread flour: gluten occurs in the grain’s endosperm and all-purpose and bread flours are made by milling the endosperm which automatically gives them a high gluten content. Bread flour, especially, has a very high gluten content, making it ideal for breads .

Whole-wheat flour contains not just the endosperm but also the wheat germ and bran which are the outer coatings of the wheat kernel and are devoid of gluten. Since ounce for ounce whole-wheat flour has less milled endosperm in it than more refined flours do, it has a lower gluten content. Adding a bit of vital wheat gluten into the mix helps the bread rise higher and also improves the texture of the whole wheat bread, keeping it from becoming too dense.

While it is entirely possible to make an all whole wheat flour bread without the vital wheat gluten, and I’ll share that recipe with you as well in the near future, this bread is way lighter and softer than any whole wheat bread recipe I’ve ever tried, and it remains my favorite.

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Why Did My Yeast Not Bloom

Yeast are single-celled fungi and are living organisms. Kept around too long, or in unsuitable conditions, yeast can die and if that happens your yeast will not bloom or bubble when you add it to lukewarm water. Packages of yeast usually have a use by date, so be sure to check that before you use it.

Another reason the yeast might not bloom is if you used water that was too hot. The water you add to yeast should be warm but comfortable to the touch–between 100 and 110 degrees on a thermometer. Water that’s too hot will kill the yeast, rendering it useless for the bread.

Sourdough Bread Is Better Than Whole Wheat Bread Because:

It has a higher mineral absorption level This is a really interesting one. According to this study, sourdough bread has a much higher mineral absorption rate than whole wheat. This is fascinating because whole wheat bread contains a higher amount of minerals, but these minerals arent actually absorbed so well. So even though sourdough bread contains less minerals, we benefit more from sourdough breads minerals because our bodies are better able to absorb them, when compared to those found in whole wheat bread.

The study showed the availability of minerals in sourdough bread to be much higher than in whole wheat yeasted bread, even though the whole wheat contained higher levels. In particular, the following minerals were avalilable in higher levels in sourdough than in whole wheat:

Heres a quick summary of the advantages of eating each type of bread compared to the other:

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Can You Use Whole Wheat Flour For Pancakes

Yes, you can use whole wheat flour to make pancakes in place of all-purpose flour.

However, to use whole wheat flour, you have to measure a lesser quantity as it absorbs more liquid than all-purpose flour and can make your pancakes thicker and denser.

SEE: What Griddle Temp Is Best For Making Pancakes

Is Whole Wheat Flour The Same As Bread Flour

No, whole wheat flour and bread flour are not the same.

Whole wheat flour used in making whole wheat bread contains germ and bran which makes it more difficult to produce enough gluten for elasticity, unlike bread flour.

Also, baked products made with whole grain flour like bread appear to be denser than those made using bread flour or all-purpose flour.

Bread made using bread flour is more elastic, chewy, and less dense. Bread baked using bread flour is also airier in structure while the bread baked with 100% whole wheat flour has a less airy structure.

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Complete Protein Pairings With Whole Wheat Bread

Summary:

• Whole wheat bread contains a moderate amount of protein – about 3.5 grams per slice.
• However, whole wheat bread provides only 1 of the 9 essential amino acids sufficiently – it is a little low on histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine.
• Whole wheat bread pairs well with carrots, hedge mustard seeds, pumpkin seeds, chia seeds or lotus seeds to create a complete protein profile. More whole wheat bread pairings and detailed analysis below.

A complete protein is a protein source that “contains adequate proportions of the nine essential amino acids” that our body can not produce on its own.

World Health Organization , National Academy Press

Do I Need To Score The Bread

I wouldn’t usually score a sandwich bread, but I did in this case because in the past, especially when I was using a whole cup of vital wheat gluten, the bread would sometimes form a skin on top when baking with a large air bubble underneath. Having baked with the smaller quantity of vital wheat gluten for a while I feel comfortable saying that you don’t have to score the bread if you don’t want to.

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What Is Bread Flour

Bread flour is a highly proteinous wheat flour specifically made to produce yeasted bread.

Bread flour differs from whole wheat flour which is milled from the whole wheat kernel as it only contains the protein-rich endosperm of the wheat.

This proteinous component which is mostly gluten is an important aspect of the bread flour and all wheat flour as it gives the loaf an elastic structure and helps it expand after leavening.

In commercial bread production, bread flour is mostly used because of its high protein content and ability to produce gluten.

Different Protein Bread Companies Use Different Protein Sources

Different high-protein bread makers use different protein sources to increase the protein in their bread. Some add protein powders made from egg whites, soy, whey, or peas. Others use wheat gluten or wheat protein. Nuts and legumes, like ground almonds or chickpeas, are also great sources of protein that are added to many protein breads.

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Protein & Whole Grain Bread

Many people believe that meat and dairy products are the only good sources of protein however, other foods contain protein as well. Whole grain bread is a good example. When you choose whole grains, you get the protein, minus the unhealthy saturated fat found in animal sources. Choose protein sources that include fiber, minerals and vitamins.

Whole Grains And Disease

As researchers have begun to look more closely at carbohydrates and health, they are learning that the quality of the carbohydrates you eat is at least as important as the quantity. Most studies, including some from several different Harvard teams, show a connection between whole grains and better health.

• A report from the Iowa Womens Health Study linked whole grain consumption with fewer deaths from inflammatory and infectious causes, excluding cardiac and cancer causes. Examples are rheumatoid arthritis, gout, asthma, ulcerative colitis, Crohns disease, and neurodegenerative diseases. Compared with women who rarely or never ate whole-grain foods, those who had at least two or more servings a day were 30% less likely to have died from an inflammation-related condition over a 17-year period.
• A meta-analysis combining results from studies conducted in the U.S., the United Kingdom, and Scandinavian countries , found that people who ate 70 grams/day of whole grainscompared with those who ate little or no whole grainshad a 22% lower risk of total mortality, a 23% lower risk of cardiovascular disease mortality, and a 20% lower risk of cancer mortality.

Cardiovascular Disease

Eating whole instead of refined grains substantially lowers total cholesterol, low-density lipoprotein cholesterol, triglycerides, and insulin levels.

Type 2 Diabetes

Cancer

The data on cancer are mixed, with some studies showing a protective effect of whole grains and others showing none.

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Why Isnt Whole Wheat Sourdough Bread As Popular

Whole wheat sourdough, although extremely flavorful, can be very dense, and so its not everyones cup of tea! However, mixing whole wheat flour with a portion of white bread flour when making sourdough bread at home, can be an excellent way of getting the benefits of whole wheat sourdough without it being too dense.

I have a guide to using different flours in sourdough bread and how to make it work here.

If youd like to learn how to make sourdough bread, my online course covers making loaves with whole wheat flours as well as other types of flour to make nutritious sourdough bread. We also go into detail about how to make sourdough soft and fluffy, and fit it into a busy schedule. Check it out here.

It Also Packs More Protein

Not only does whole wheat bread have more fiber, but it also packs more protein as well.

Proteins are the building blocks of life. They consist of amino acids that, when broken down and metabolized, will build and repair muscle tissue and can even help boost metabolism.

Protein is extra important for athletes and fitness enthusiasts alike especially those following vegan, vegetarian or plant-based diets as it can be tricky to come across if you dont consume animal products.

Incorporating whole wheat bread into your diet can help you reach your daily protein goals though. A single slice of it delivers 3.6 grams of protein, whereas an equal serving size of sourdough only contains 2.7 grams.

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Soft High Protein Whole Wheat Bread

It seems impossible, right?

Whole wheat bread is supposed to be tough, grainy, and perhaps a little dry. Kids turn their noses up at the thought of whole wheat and reach for the white. Its an acquired taste that you get used to when trying to eat a healthy diet with more whole grains.

Bread is normally full of carbohydrates and usually a bit skimpy on protein. And the good stuff made with only whole ingredients costs upwards of $5 a loaf in the store.

So what if I told you I created a recipe for whole wheat bread that is not only healthy, but soft, delicious, full of protein and about $1 a loaf to make?

Its true!

The secret is vital wheat gluten. Now before you crinkle your eyebrows at what has become almost an evil word these days, remember that gluten is the protein that makes stretchy wheat bread possible. It traps the air inside the loaf creating the webbing of air pockets that is essential to the delicious texture of bread. If you are lucky enough to be gluten tolerant , then it can become an important part of a healthy diet, especially for vegans.

The reason that white bread is so soft is because the bran from the wheat has been stripped away, leaving more gluten in the flour per cup. If you try to make a loaf of whole wheat bread without adding vital wheat gluten, it will be dense and heavy simply because by volume there is a lot less protein creating the air pockets.

Enjoy!

Whole Wheat Flour Vs Bread Flour: Learn Their Differences

Bread flour and whole wheat flour are both types of flour that are used in baking. Are you wondering whether you should use bread flour or whole wheat flour in your next batch of bread?

Even though they are both flours, they are produced in different ways and thus have different properties.

Have you ever been confused by what the difference is between bread flour and whole wheat flour? Learn their differences in this article.

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