Sourdough Or Utuh Wheat Roti, Which One Is Healthier? This Is What Nutritionists Say

Illustration of bread (Photo: Freepik/Freepik)

JAKARTA - Roti is staple food in many homes. Of the 100 kitchens, it is almost certain that 95 of them have one packet of bread. But choosing the right bread is not always easy.

In addition to taste, health factors are important considerations. Two types of bread that are often compared are suurdough and whole wheat bread. Then which one is actually better for health?

Nutritionists explain the differences between the two, from how to make to the effect on the body.

Reporting from the Prevention page, the suurdough is usually in the form of large and solid bread so that one slice is heavier than whole wheat bread which is sold in standard slices. Therefore, the following comparison uses 1 slice of sourdough and 2 slices of whole wheat bread.

According to USDA, one slice of suurdough weighing about 59 grams contains 188 calories, 7.67 grams of protein, 1.26 grams of fat, 36.5 grams of carbohydrates, and 1.83 grams of fiber. Meanwhile, two slices of whole wheat bread weighing a total of about 64 grams contain 163 calories, 8 grams of protein, 2 grams of fat, 28 grams of carbohydrates, and 4 grams of fiber.

Excess SourdoughCita abundances of acidic taste and surdouugh chewy texture come from natural fermentation. This process uses wild yeast and good bacteria, not commercial yeast. Here's the advantage of consuming suurdough.

1. It is easier for nutritionists to digestte Garcia-Benson, RDN to explain that suurdough is bread made through natural fermentation.

"This slow process changes texture and taste, breaks part of the dough, and creates a distinctive sour taste," he explained.

He also added that fermentation makes suurdough more friendly in the stomach.

"Long investment can make suurdough softer in the stomach because breaking some carbohydrates causes heavy or bloating flavors in ordinary bread," he continued.

2. Stabler for blood sugar Research shows the suurdough has a glycemic index of 54, while white bread and wheat are at 71.

"Many people experience a more stable blood sugar response than regular bread," explained Garcia-Benson.

3. better mineral absorption Manaker, MS, RDN, explains that the fermentation process can help increase mineral absorption, especially iron and zinc.

"This happens because fermentation reduces anti-nutrition substances that can inhibit mineral absorption," he said.

Sourdough Shortage Meski memiliki banyak manfaat, suurdough juga memiliki kekurangan diantaranya.- Tetap mengangkut gluten, sehingga tidak aman untuk penderita celiac.- Kualitas suurdough paket berbagai. Garcia-Benson menegaskan beberapa produk di pasar bukan suurdough fermentasi sebenarnya, jadi kualitas berbeda-beda.- Tetap meningkatkan sumber darah, sehingga sebaiknya dipadukkan dengan sumber protein atau fat.

The excess of whole wheat Wheat Wheat Wheat Wheat is made from whole wheat seeds (bran, germ, and endosperm), making them richer in fiber and nutrients.

"The whole grain iron is higher in fiber and nutrients because all parts of the wheat are preserved," said Manaker.

1. Height in fiber and makes you full longer Fast to help your digestion, maintain stability in blood sugar, and make you feel full to last longer.

"Because it is digested more slowly, whole wheat bread can provide stable energy and a longer feeling of saturation," added Garcia-Benson.

2. Rich in vitamins and minerals Two slices of whole wheat bread can meet about 10% daily calcium needs, 16% magnesium needs, and 19% phosphorus needs, making it a good source of minerals to support bone health, muscle function, and energy production in the body.

Research shows that bread from white flour generally loses up to 75% of its nutritional content compared to whole grain products.

3. Good for long-term health A review in the journal Nutrients found that whole grain consumption was related to lower risk for various types of cancer.

The lack of High-UtuhSerat Wheat Roti can be felt heavy for some people, especially those with IBS or sensitive digestion. Texture and taste rely heavily on brands, so they are not always consistent.

Which One Is Better To Lose Weight? Due to higher fiber and lower calories per serving, whole wheat bread is often considered a better choice for diet.

"Main wheat iron is usually higher in fiber, so it helps to feel full, making it a better choice for weight loss," Manaker explained.

But suurdough also has an advantage, especially for people who are digestive sensitive.

"Sourdough can cause milder digestive symptoms and support the stability of blood sugar, which also helps control appetite." said Garcia-Benson.