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「健康補給站:白麵包好還是全麥麵包好?」- White Bread vs. Brown Bread - Which Is Better for You?


Hey, it's Tyler from ActiveBeat, and even though many of you can probably guess the outcome of this next matchup, we're letting whole-wheat and white bread go head to head. So, place your bets if you think it's a sure thing and let's see which loaf comes out on top.
嘿,我是 ActiveBeat 的 Tyler,雖然你們許多人或許能猜到這下一場對抗賽的結果,我們還是要讓全麥麵包和白麵包正面對戰。那麼,下好離手,我們來看看哪條麵包最終是贏家。

Round 1: The Making of White versus Whole-Wheat Breads

The major difference in white bread versus whole-wheat breads is in how they're made. For instance, wheat breads are made from whole-wheat flour while white breads remove the bran and wheat germ from wheat flour and bleach it to make white loaves. White bread also contains added chemicals for the bleaching process, namely chlorine dioxide gas, potassium bromate, and benzoyl peroxide. Now, if it's a taste preference—which it is for many—you can still get your nutrition by buying a white whole-wheat bread loaf, which is made with lighter wheat for added nutrients but still sort of tastes like white bread. So we know who's the winner of Round 1.

Round 2: Nutrient Content

Obviously, a whole-wheat bread has a nutritional advantage over stripped and bleached white loaves. Research from the American Academy of Pediatrics points out that brown bread is richer in zinc, folic acid, magnesium, vitamins E and B6, and also fiber. Now, white breads, on the other hand, are typically fortified with added fiber and nutrients—like calcium, for example. Now the added bleaching agents in white breads (remember the benzoyl peroxide, potassium bromate, and chlorine dioxide)—even though they're used in relatively low doses, they've largely been criticized. However, the U.S. Food and Drug Administration and the Canadian Food and Drug Act still permit the addition of these chemicals in acceptable levels. Now, keep in mind that European countries, like Germany, have prohibited them since the late 1950s. Whole-wheat breads are not always what they seem though—they often include caramel coloring and enriched flours. I don't know about you, but I prefer to know exactly what I'm eating, and that means buying breads with minimal additives and the fewest number of ingredients listed to ensure that I'm buying the healthiest option.
很顯然,全麥麵包比起被扒光又漂白的白麵包有營養上的優勢。美國小兒科學會的研究指出,黑麵包富含較多鋅、葉酸、鎂、維他命 E 和 B6,還有纖維。而另一方面,白麵包通常是被添加纖維和營養成份--舉例來說,像是鈣。現在,白麵包裡添加的漂白劑 (記得過氧化苯甲醯、溴酸鉀還有二氧化氯氣)--即使它們相較來說是被以少量使用,它們仍有許多爭議。然而,美國食藥署以及加拿大食品藥品法仍允許在可接受程度內添加這些化學物。現在,記住歐洲國家,像是德國,從 1950 年代晚期就明法禁止這些化學添加物。不過全麥麵包也並不總是像它們看起來的那樣--它們常含有焦糖色素和精製麵粉。我是不知道你啦,不過我比較喜歡確切知道自己吃的是什麼,而那就代表購買含最少添加物以及成份說明最單純的麵包,以確保我買的是最健康的選擇。

We could cut it off right there, but let's move on to Round 3: Whole Grains versus Plain Old Grains. Overall, any type of whole-grain bread provides the most nutrients per loaf because it's less refined and retains the nutrient-rich wheat germ and wheat bran. Sure, you may notice that a slice of whole-wheat or whole-grain bread is higher in fat content compared to white bread, but it's also much higher in fiber.

In the end, whole grain comes out the winner for a lot of reasons. But don't just take my word for it. The American Journal of Clinical Nutrition claims that those who opt for whole-wheat versus white bread have a lower risk of type 2 diabetes, high cholesterol, heart disease, and also tend to have lower body weights. So, that's a pretty easy one. Whole-wheat bread comes out on top.

Thanks for watching this matchup, folks. And be sure to add your thoughts in the comments and let us know who you cheered for. Thanks for watching...until next time.




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