When people talk about protein, they usually think about chicken, beef or eggs. Ever heard of protein bread? This revolutionary bread is high-protein and is becoming a very popular choice for people in the fitness industry. This bread has helped many to meet their fitness goals, including weight loss. And it is usually plant-based!
1. Sustains Skeletal Muscle
Losing muscle mass and strength happens as we age. This is called sarcopenia. A substantial amount of older people has this (estimated at 10 percent), however, it is more common with non-Asians.
Skeletal muscle function is crucial throughout our lives. This is especially important during old-age, to be able to live independently and for general health. Protein is identified as an important macronutrient for older men and women. Increased protein intake (higher than normal) can avoid negative nitrogen for occurring, thus preventing sarcopenia and improve overall bone health. This can also improve recovery periods from trauma and disease.
2. Assists in Weight loss
Eating more protein and less carbohydrates can be effective for weight loss, because you will feel full and won’t crave for carbohydrates and fats as much.
A study in 2010 concluded the following: “We examined the impact of consuming frequent, high protein (HP) meals on perceived appetite and satiety during weight loss in overweight and obese men. HP intake led to greater fullness throughout the day along with reductions in late-night desire to eat and preoccupation with thoughts of food compared to a normal protein (NP) diet. In contrast, greater eating frequency had little impact on these outcomes unless combined with an HP diet. Taken together, these data support the approach of consuming HP intake, but not eating more frequently, for improved appetite control and satiety in overweight and obese men during weight loss.”1
In another study, the conclusions were similar: “evidence suggests that a moderate increase in dietary protein in combination with physical activity and an energy-controlled diet may improve the regulation of body weight by 1) favoring retention or accretion of fat-free mass at the expense of fat mass at a similar physical activity level, 2) reducing the energy efficiency with respect to the body mass regained, and 3) increasing satiety.”2
3. Reduce Heart Risks
Heart disease is one of the leading causes of death in the world. Consuming dietary fiber is universally accepted as a part of a healthy, well-balanced diet. This keeps serum cholesterol levels regulated. In fact, a high fiber diet significantly lowers the chances of heart problems.
4. Enhances Cognitive Function
Our brains are virtually the most active part of our bodies. Although comprising only 2 percent of the total body weight, it accounts for more than 20 percent of our bodies’ energy expenditure.
B vitamins, which work to improve metabolic function, as well as neurochemical synthesis, are important for cognitive function. Fortified high-protein bread can be an excellent source of B vitamins. Another benefit of B vitamins is that they help lower homocysteine plasma concentrations. Homocysteine can be a risk for brain atrophy, which leads to dementia and cognitive impairment. It is also super inflammatory.
One study on homocysteine and B vitamins concluded: “The accelerated rate of brain atrophy in elderly with mild cognitive impairment can be slowed down by treatment with homocysteine-lowering B vitamins.”3
5. Helps Treat Colorectal Cancer
Colorectal cancer is one of the most common cancers in the world. Various studies on ecology, migration and secular trends have looked at environmental risks as major factors causing colorectal cancer. Diet is important, especially alcohol consumption and intake of processed meats and red meats. These were found to be real risks.
Protein bread may also help with constipation and other gastrointestinal problems. Dietary fiber can improve gut health by removing harmful materials. Also, fiber improves intestinal flora and gives nutrition and energy to “good bacteria” in the gut. Protein bread can also improve bowel movement frequency.
Protein bread is comprised of whole wheat flour, oat, millet, flaxseed, and sunflower seeds.
A slice (19 grams) of high-protein bread contains:4
Carbohydrates: 8.3 grams
Protein 2.3 grams
Fat: 0.4 gram
Fiber: 0.6 gram
omega-3: 11.2 milligrams
omega-6: 180 milligrams
Manganese: 0.3 milligram (14 percent DV)
Selenium: 6.3 micrograms (9 percent DV)
Folate: 22 micrograms (6 percent DV)
Thiamine: 0.1 milligram (5 percent DV)
Riboflavin: 0.1 milligram (4 percent DV)
Niacin: 0.8 milligram (4 percent DV)
Iron: 0.8 milligram (4 percent DV)
Phosphorus: 35.2 milligrams (4 percent DV)
Copper: 0.1 milligram (4 percent DV)
Protein bread is also a perfect pre-workout snack or you can eat it right after exercise. It is generally better than the usual protein bar or protein shake. Moreover, you can leave it out for a week or keep in the freezer upto three months.
Unlike commercial bread, protein bread does not have high fructose corn syrup, artificial preservatives or artificial coloring or flavors. Different protein bread brands may use milk, soy and/or gluten. So always check for allergy information.
Make Your Own Protein Bread
You can purchase protein bread online or at your local supermarkets and health food stores.
Or perhaps you would like to try to make one yourself? Here is how:
How to make protein bread
This amazing recipe is from Holy Cow Vegan Recipes:
High-Protein Sandwich Bread
A high protein whole wheat sandwich bread that’s light and airy and toasts perfectly.
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Servings: 2 loaves
Author: Vaishali Honawar
Mix in a large bowl and set aside for five minutes until it begins to froth:
· 4 tsp active dry yeast
· 1/4 cup warm water
Mix in another bowl:
· 1 cup of warm plant-based milk
· 1 cup warm water
· 2 tbsp olive oil
· 2 tbsp maple syrup (use sugar or agave nectar if you’d rather)
· 1 tbsp salt
Add the plant-based milk mixture to the yeast and add to this:
· 2 cups whole-wheat flour
1. Mix in a stand mixer on low speed or by hand. Then add:
2. cup vital wheat gluten flour
3. Knead on low speed or by hand, adding a little at a time until the dough is no longer sticky:
4. to 1 1/2 cups of whole-wheat flour (add more flour if the dough’s still sticky).
5. Continue kneading for another 10 minutes. You should have a really smooth, supple dough.
6. Transfer the dough to an oiled bowl, turning once so the top of the dough is coated with oil.
7. Cover with a kitchen towel and allow it to rise in a warm place for 1 to 1 1/2 hours, until doubled in volume.
8. Now punch down the dough, and put it back in the bowl to rise for another hour.
9. Grease and flour two standard (6-cup) loaf pans. Now punch the dough down again and divide it into half. Shape each half into an oval, tucking the seams underneath.
10. Place each oval into a loaf pan, cover loosely with oiled plastic wrap, and set it aside to rise for about 90 minutes until the dough rises above the pan, forming a nice dome.
11. Preheat the oven to 450 degrees. Bake the loaves for 10 minutes, then turn the oven temperature down to 350 degrees and continue baking for another 30 minutes or until the bottom sounds hollow when tapped.
12. Cool on a rack for about 10 minutes, then remove the loaves from the pan and continue cooling.
· Some brands of protein bread use wheat. People with celiac disease or gluten sensitivity should avoid them.
· Also, avoid having too much protein, as this can lead to renal diseases, osteoporosis and cancer.
· Protein bread is not the cure-all for weight-gain problems. Remember, it is always diet with exercise. Otherwise, it will just be stored as fat.
High protein bread is low-carb and high in protein, omega-3s, vitamins and minerals. It can help sustain skeletal muscle, assist in weight loss, reduce heart risks, enhance cognitive function and help treat or prevent colorectal cancer.