This week we celebrate a bread week. Too many eat bread with too little fiber. It has far -reaching consequences.
Rye bread is a national food for Finns. Karoliina Vuorenmäki
Bread is the most significant source of whole grain in Finland, according to the Bread Information Bulletin.
According to it, the intake of whole grains of Finns is even at a catastrophic low level. Only 2 % of women and 11 % of men reach the recommended daily whole grain target. The bulletin recalls that this is important for the risk factors for many of our people’s diseases.
Studies have shown that whole grain consumption protects against obesity, type 2 diabetes, cardiovascular disease and some cancer types, especially gastrointestinal cancer.
The strongest research evidence is to prevent type 2 diabetes. Increasing the use of whole grains is linked to intestinal health, lower body mass index, improved blood fat and good blood glucose balance.
More than 90 % of the adult population in the diet includes whole grain grain products, but far too little.
According to nutrition recommendations published in the fall of 2024, daily whole grain intake should be 90 g, while men currently receive an average of 56 grams and women 42 grams of whole grain per day.
Although the situation elsewhere in the Nordic countries is not much better, we are closer to us. According to a Finravinto 2017 study by THL, Finns get most of their whole grains of bread.
Whole grain products also contribute to the intake of fiber. Eve Paljakka
– The good characteristics of whole grains are not limited to its health effects, but there are other benefits for adequate intake. Whole grain products contribute to the intake of fiber. Fiber intake is also at a rather poor level in our population, as about 70 % of adults are recommended, 25-35 g per day, says Kaisa Mensonen.
One rye bread slice or whole grain oat bread contains about 10-15 grams of whole grain. One oatmeal dose has about 40 grams of whole grain.
The whole grain deemed necessary is when you eat oatmeal with a plate during the day and three or four pieces of whole grain bread.
More whole grains can also be obtained by changing white pasta and rice to whole grain products.
How many returns of the most sold rye bread should be eaten to get 90 grams of whole grain?
The answer is six pieces. If you eat three (top and bottom) partly grain rye bread (eg rye, traveler, Puikula), you will receive 90 grams of whole grain. Four pieces (100 grams of whole grain) are needed from 100 % rye baked breads.
Whole grain preparations also provide folate vitamin B9, iron and vegetable protein, Mensonen recalls in the release.
Test your own whole grain grain Bread Information Online Counter.