In an era increasingly focused on health and wellness, consumers are constantly seeking ways to enhance their diets and optimize their overall well-being. The current lifestyle and trend for healthier foods has generated a growing consumer interest in acquiring bread products with a better nutritional composition, primarily products with high protein and fiber and low fat. Among the many options available, protein bread has emerged as a popular choice, offering a range of potential health advantages compared to traditional bread.
What is Protein Bread?
Protein bread is a type of bread that is enriched with extra protein. While bread does contain protein, the amount depends on the type of bread. Protein bread is specially formulated to provide a higher protein content. Regular bread usually contains less protein, while protein bread is specially formulated to provide a higher protein content. Protein, also known as egg white, is an essential nutrient needed to build and maintain muscle, as well as many other bodily functions. Typically, protein bread contains more protein than regular bread, but the exact nutritional value can vary depending on the brand and the specific ingredients. In general, protein bread contains around 15-20 grams of protein per 100 gram serving. This is significantly higher than the protein content of regular bread, which usually contains between 8-10 grams of protein per 100 gram serving.
Protein bread is made with a mix of different flours, including wheat flour, soy flour, oat flour, and almond flour. This mix provides a higher protein content compared to traditional bread. In addition, protein bread may also contain additional added protein, such as whey protein or vegetable protein, to further increase the protein content. Incorporating different protein sources as functional ingredients has improved the nutritional profile but may also affect the dough properties and final characteristics of bread. This review focuses on the incorporation of different animal, vegetable, and mixed protein sources, and the percentage of protein addition, analyzing nutritional changes and their impact on dough properties and different texture parameters, appearances, and their impact on bread flavor and health-related effects.
Nutritional Value of Protein Bread
Protein bread typically contains more protein than regular bread, but the exact nutritional value can vary depending on the brand and the specific ingredients. In general, protein bread contains around 15-20 grams of protein per 100 gram serving. This is significantly higher than the protein content of regular bread, which usually contains between 8-10 grams of protein per 100 gram serving. Protein bread also contains other important nutrients, such as carbohydrates, fiber, vitamins, and minerals. The exact amount of carbohydrates and fats can vary, but protein bread generally contains less carbohydrates and fats than regular bread. This can make it a suitable choice for people on a low-carb or low-fat diet.
A Myriad of Health Benefits
1. Muscle Health and Sarcopenia Prevention
Protein is vital for muscle health. It is responsible for repairing and building muscle tissue. Maintaining skeletal muscle function throughout the life span into old age is important for independent living and good health. Several studies have identified protein as a key macronutrient for older adults. Consuming the right amount of protein may improve function and quality of life in healthy older adults, as well as improve the ability older adults to recover from disease and trauma. Sarcopenia is the loss of muscle mass and strength that occurs with advancing age. When consumed after exercise, this bread helps repair muscle fibers that are broken down during physical activity. It provides a quick, easy, and tasty way to support muscle recovery.
Read also: Protein Coffee Smoothie Recipe
2. Weight Management
One of the most common challenges people face when trying to lose or manage weight is controlling hunger. It can be a powerful tool in managing appetite. Protein is known to help regulate hunger hormones, making you feel fuller for longer. Protein may be an effective weight loss strategy since it generally increases satiety to a greater extent than carbohydrates and fats. A randomized study of 27 overweight men had the men consume an energy-restricted diet as either high-protein or normal protein for 12 weeks. The high-protein diet group experienced greater fullness throughout the day compared to the normal amount of protein group. In a six-month randomized trial of 60 overweight and obese subjects, weight loss was almost twice as great in subjects receiving high-protein diet compared with a moderate protein diet. The benefits of consuming higher-protein product was also demonstrated in longer-term studies. In a 12-month study, 50 overweight and obese subjects, weight loss was greater in the high-protein group. During the six-month follow-up period, the high-protein group experienced 10 percent greater reduction in intra-abdominal adipose tissue than the medium-protein group. Unlike traditional bread, which can cause a quick rise and fall in blood sugar levels, it provides a steady source of energy. This prevents sudden cravings and helps you maintain better control over your eating habits.
3. Cardiovascular Health
Cardiovascular disease is one of the leading causes of death worldwide. Dietary fiber intake is widely recognized as a part of a healthy diet and keeping serum cholesterol levels at bay. Dietary fiber has some beneficial effects on cardiovascular health by lowering serum cholesterol concentrations via an increase in the excretion of bile acids and inhibiting fatty acid synthesis in the liver. Heart health is another area where high-protein bread can have a positive impact. These ingredients help reduce inflammation in the body, improve cholesterol levels, and support heart health. The fiber in this bread can also help lower cholesterol levels, which is crucial for reducing the risk of cardiovascular diseases. High-fiber foods like protein bread may also help control body weight because of causing greater satiety and slower digestion.
4. Brain Function
The brain is the most metabolically active organ in the body by far, representing only 2 percent of body weight but accounting for over 20 percent of the body’s total energy expenditure. B vitamins’ general metabolic functions, alongside their roles in neurochemical synthesis, may therefore impact cognitive function, and enriched high-protein bread is a good source of B vitamins. As for brain atrophy, homocysteine is risk factor for cognitive impairment and dementia. A double-blind, randomized, controlled study found that homocysteine-lowering B vitamins may slow the rate of accelerated brain atrophy in patients with mild cognitive impairment. Our brains slowly atrophy as we age, but the shrinking is accelerated in participants suffering from Alzheimer’s disease. In a recent study, participants who were given B vitamins for two years had decreased rate of brain shrinkage. The rate of atrophy in participants with high homocysteine levels was cut in half.
5. Digestive Health
The bread can significantly support your digestive health. When you consume protein, it slows down the digestive process, helping you feel fuller for longer periods. This slow digestion is beneficial because it prevents spikes and crashes in your blood sugar levels. Moreover, many high-protein breads are made with ingredients like flaxseeds, chia seeds, and almond flour, which are also high in fiber. The health of your digestive system is closely linked to your immune system. A well-functioning gut helps to protect your body from harmful pathogens and plays a key role in nutrient absorption. The fiber in these breads acts as a prebiotic, nourishing the good bacteria in your gut and helping them thrive. A balanced gut microbiome can improve digestion, reduce inflammation, and enhance immune function. Whole grains are a great source of fiber and have positive health effects like a lowered risk of obesity and type 2 diabetes. Whole grains have been a part of the human diet for tens of thousands of years (1).
6. Blood Sugar Stabilization
One of the most important benefits of high-protein bread is its ability to stabilize blood sugar levels. Traditional bread made from refined flour is high in carbohydrates and can cause rapid spikes in blood sugar. Protein bread, on the other hand, has a much lower glycemic index. The protein in the bread slows down the digestion of carbohydrates, leading to a more gradual release of sugar into the bloodstream. This gradual release helps prevent blood sugar spikes and crashes, providing sustained energy throughout the day.
Read also: Wound Healing: The Protein Connection
7. Colorectal Cancer Prevention
Colorectal cancer is the third most common type of cancer. Evidence from ecological studies, migrant studies and secular trend studies suggest that environmental risk factors are of major importance in the cause of colorectal cancer. Dietary fiber found in protein bread may help gastrointestinal peristalsis alleviate constipation and absorb the harmful materials in the gut, leading to their removal. In addition, dietary fiber may improve the intestinal flora and provide energy and nutrition for healthy bacteria in the gut. With increased whole grain consumption, bowel movement frequency increased in six weeks, while there was only a slight, non-significant increase when consuming refined grains. Whole grains have been shown to decrease intestinal transit time, thereby increasing bowel movement frequency and helping prevent and/or treat colorectal cancer.
Incorporating Protein Bread into Your Diet
Incorporating this bread into your diet is easy and can be done in many delicious ways. You can use it for sandwiches, toast, or as a side to soups and salads. For those who follow a low-carb or keto diet, high-protein bread is a perfect fit. It can help you enjoy the benefits of bread without the carb overload that traditional bread provides. Protein bread makes a useful pre-workout snack or part of a post-workout meal and has greater value than protein bars or shakes. Protein bread doesn’t contain artificial preservatives, high fructose corn syrup, artificial flavorings or colors. Protein bread is available at your local supermarkets. There are various recipe books and videos online to help you make protein bread.
Considerations When Choosing Protein Bread
When buying protein bread it is important to check the label for the exact nutritional information and ingredients. Some protein breads may contain added sugars or unwanted additives, so it is always good to read the label carefully. Some protein bread brands contain wheat, so people who are gluten-intolerant or on the Paleo diet should avoid these brands. In addition, too much protein can lead to conditions such as kidney disease, weight gain, osteoporosis, cancer and kidney stones. Consuming high-protein bread alone will not help with weight loss, though it can aid the weight loss process.
Ezekiel Bread: A Sprouted Grain Option
You may have heard that you should consume more protein or that eating a diet high in protein can have some advantages for your health. Many people are aware that meats and eggs are good sources of protein, but did you know that some types of bread can also be a great source of protein? Does bread have protein? While bread does contain protein, the amount depends on the type of bread. For example, one slice of white bread contains about 3 grams of protein. However, whole wheat or whole grain bread tends to contain more protein than white bread, with some varieties containing more than double the protein content of white bread. Remember that the amount of protein in whole wheat bread depends on the baker or company that manufactures the bread. What are the health benefits of high-protein bread? Increasing your protein intake by consuming high-protein bread may result in some health benefits, including better blood sugar control, weight management, and enhanced muscle mass. Foods that are higher in protein can also help you to feel satiated or feel full for longer. This can make it easier for you to lose and maintain weight. Additionally, keeping your protein intake high can help to prevent muscle mass loss during weight loss. The carbohydrate content of protein bread varies depending on the type of bread and the ingredients the baker uses. Some high-protein bread options have 10 grams of carbs, while others can have 28 grams of carbs per serving - which is more than traditional white bread. Sourdough bread is high in protein. In fact, sourdough bread typically has more protein per serving than a single slice of traditional white bread. In some sourdough varieties, one serving of bread may contain as much as 8 grams of protein. That’s more protein than one egg contains! There are a few bread options that are the highest in both protein and fiber content. This includes sourdough bread, 100% whole wheat bread, and sprouted bread. One slice of traditional white bread often contains less than 1 gram of fiber. What bread has the highest protein? Sourdough bread, sprouted bread, and any bread made from 100% whole wheat or whole grains (including multigrain bread) have the most protein. However, not all bread is created equal. You can eat any kind of bread while on a protein diet! However, it is neither practical nor healthy for bread to be your only protein source. When eating a diet high in protein, you should strive to get your protein from a variety of foods throughout the day, such as lean meats, seafood, nuts, eggs, and other dairy products. At Wildgrain, we specialize in making high-quality, fresh breads that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, rolls, pastries, and fresh pastas. Some of our popular breads include sourdough whole wheat, sourdough 7-grain, slow-fermented 3-seed bread, and sourdough rye. We are proud to offer healthy breads, made with non-GMO flour and without added sugar or preservatives.
It’s been called the holy grail of breads, making it a smarter choice compared to traditional white bread. Made with sprouted grains, Ezekiel bread is low in calories and full of fiber and protein, which may help lower your cholesterol and reduce inflammation. So, eating Ezekiel bread comes with a lot of positives. Let’s learn more about the benefits of Ezekiel bread. Ezekiel bread is whole-grain bread. But unlike other whole-grain bread options out there, Ezekiel bread is made from sprouted whole grains and legumes like wheat, millet, barley, spelt, soybeans and lentils.
Read also: The ultimate guide to protein coffee benefits.
The Sprouting Process
When these whole grains and legumes are allowed to sprout, that process changes their nutrient makeup and reduces the amount of antinutrients. Antinutrients what?“Antinutrients can potentially be a bad thing because they can prevent certain vitamins from being absorbed by the human body. But sprouted grains contain less amounts of antinutrient,” explains Kopp. “That’s why Ezekiel bread tends to have more nutrients in it that are easily absorbed in our bodies.”For example, raw soybeans are toxic. But once soybeans are prepared - soaking, sprouting or boiling - they’re edible.
Nutritional Benefits of Ezekiel Bread
When it comes to Ezekiel bread’s nutrition, there’s a lot to cheer about. For example, you’ll typically find about 5 grams of protein per slice of Ezekiel bread.“The protein comes mostly from soybeans and lentils. Whole grains have a little bit of protein, too,” says Kopp. “But 5 grams of protein is pretty good for a piece of bread. It’s also low in carbohydrates, with about 15 grams, because it’s a thinner, smaller slice. It’s a good option for people with diabetes.”Traditional white bread doesn’t contain any fiber. But another Ezekiel bread benefit is that you’ll typically get about 3 grams of fiber per slice. It’s recommended that you get 25 to 35 grams of fiber per day.“Fiber is an indigestible source. It helps to keep you full because it bulks up your stool and then it passes through your bowels. It’s not necessarily being absorbed and digested, which in turn helps keep you full,” says Kopp.While we all need fiber, consuming fiber is also a good idea if you’re constipated or have diarrhea, as it can help you pass stool easier.Ezekiel bread contains vitamins and minerals like zinc, calcium, magnesium and iron. And Ezekiel bread is pretty low in sodium - there’s even sodium-free options - which Kopp says can be good for someone who has chronic kidney disease or high blood pressure and needs to watch their salt intake.Another thing Ezekiel bread has going for it? It contains all nine essential amino acids.“If you’re somebody who doesn’t eat too much meat, it’s a little more difficult to get those amino acids that we need in our bodies,” notes Kopp.If you’re someone who counts calories, you’ll be happy to know that one slice of Ezekiel bread has about 80 calories.“The nice thing about that is you could have like two slices in a meal - and that would be totally fine, since it’s pretty low in calories,” says Kopp.Another benefit? Ezekiel bread isn’t made with added sugar like most other types of bread.Part of what makes Ezekiel bread a good option is that the sprouted grains make it easier for your body to digest. It can improve your overall digestibility, as sprouting begins the process of breaking starch into sugar.“The grains and legumes are partially broken down during the sprouting process,” explains Kopp. “So, basically, your gut has less work to do.”We already mentioned that due to its fiber content, Ezekiel bread can aid in your digestion. But if you’re watching your cholesterol, Ezekiel bread may be a great tool to have on hand.“Fiber binds to the cholesterol in your body and helps to eliminate the cholesterol you don’t need,” says Kopp. “Also, there’s not any unhealthy fats in the bread, which in turn won’t contribute to a rise in your cholesterol.”Traditional white bread is considered a processed food, which means it’s been stripped of all its nutrients. But with Ezekiel bread and all its whole grain, you may find that it reduces inflammation in your body.“Unless you have a gluten allergy, any type of whole grain product is good at reducing inflammation,” says Kopp. “That’s because there are a lot of available vitamins and nutrients in it.”Back to fiber and all the great things it can do for your body…“If you have diabetes, you want to choose foods that contain whole grains and have more fiber because this is going to help to slow down spikes in your blood sugar,” says Kopp.Remember: White bread doesn’t contain fiber and is more likely to cause a blood sugar spike.
How to Use and Store Ezekiel Bread
You can use Ezekiel bread just like you’d use other types of bread. Make a sandwich or top it with hummus and some raw vegetables. Kopp suggests pairing Ezekiel bread with a protein or a healthy fat source like avocado or an egg to create a balanced breakfast.“You can also make a pre-workout snack with it. Top a slice with peanut butter and banana,” she adds.One caveat when using Ezekiel bread? You need to think about how you store it.“If you’re someone that doesn’t go through bread quickly, I recommend freezing it and then, you can easily just toast it right out of the freezer,” says Kopp.If you reach for bread often, it may be best to keep in the refrigerator.“That would still extend the shelf life a lot longer instead of keeping it on the counter,” she continues. “But if you have a bigger family, it’s OK to keep it on the counter as well for up to three to five days.”Even a sealed paper bag or breadbox can help extend Ezekiel bread’s shelf life.“Those methods prevent a lot of oxygen from getting into it. Ezekiel bread doesn’t have any preservatives to keep it as fresh,” reminds Kopp.