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Health Benefits of Pumpernickel Bread

The pumpernickel bread is a type of bread that originates from Germany. Nowadays, there are two main types of pumpernickel bread which are available – North Americana and European. The pumpernickel bread is so dark because it has so long and slow preparation in a low – temperature oven. Also, this is a combination with the dark endosperm of rye kernels and in some cases from the addition of whole wheat flour, is the reason for its dark color.

But, nowadays, many commercial products, get the dark color from the added ingredients, such as cocoa powder, coffee, caramel, or molasses. Also, the pumpernickel bread can be dark, depending on how much rye flour versus white wheat flour is used. The pumpernickel bread has rye flour and rye kernels and it tastes similar to rye bread. The pumpernickel bread is made with whole grains. It is high in fiber and resistant to starch. Rye grains are a good source of nutrition, including copper, B vitamins, phosphorus, selenium, and manganese.

Here are some health benefits of pumpernickel bread:

Pumpernickel Bread: Health Benefits

Good source of lignans and nutrients:

Lignans are polyphenol compounds. They are found in high–fiber foods. This includes seeds like flax and whole grains, such as buckwheat and rye. When pumpernickel bread is eaten, then lignans are converted in the gastrointestinal tract into other beneficial compounds by bacteria living in the gut. There are some studies in which are found that lignans have protective estrogen-like and antioxidant properties.

It has been shown that lignin consumption has a protective effect against many different health problems, such as menopausal symptoms, osteoporosis, heart disease, and cancer. The pumpernickel bread can also give you nutrients, like copper, B vitamins, phosphorus, selenium, and manganese. These essential nutrients have many health benefits for our bodies, such as they help in the conversion of foods into energy; they can help to improve your cognitive health; they can help in the nerve and muscle function; they can help in the thyroid and reproductive health.

Lower glycemic index score than white bread:

The real pumpernickel bread is made with an acidic sourdough starter. It helps to break down some of the starch in the rye grains. It has been shown that the combination of the starter and the soluble fiber in rye grains can help to keep the glycemic load of the bread lower than refined grain bread. In some studies are shown that fiber-rich foods with low GI scores can help to improve inflammatory markers and they are associated with reduced risk of insulin resistance, cardiovascular diseases, and type 2 diabetes.

When you are searching for healthy whole-grain bread, you should look for those who are made with whole-grain flour and ideally a sourdough starter, rather than from white wheat flour and instant yeast. You should use yeast instead of a sourdough starter because this causes the bread to have a higher GI score since it lacks the acid which naturally lowers the starch content of the bread.

Provides more filling fiber:

The pumpernickel bread is a rich source of fiber. It has more filling-resistant starch compared to bread which is made with wheat or barley flour. The pumpernickel bread has a concentration of both fiber and resistant starch, so the whole grain bread leads to steadier blood sugar levels after you eat them, because they are not digested as rapidly. Many studies are shown that the whole kernel barley or rye products can help to improve markers of glucose regulation and they can increase the gut hormones which are involved in appetite and metabolic regulation.

One study is found that whole-grain rye bread can decrease the postprandial glucose and insulin responses, which is increasing subjective satiety. It can decrease the desire to eat or the feelings of hunger compared to refined bread. The pumpernickel bread has fiber which supports gut health because it helps to feed healthy bacteria living in the gastrointestinal tract. It is supportive of cardiovascular health because it helps to support arterial function and healthy cholesterol levels.


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