What are the health benefits of pumpernickel bread? Pumpernickel is a type of bread that is made with ground rye flour and rye grains. And sometimes it is combined with whole wheat flour or white flour. It is originally from Germany and the word pumpernickel in German translates to hard to digest.
Here are the nutrition facts of one slice of pumpernickel bread:
- 65 calories
- 12.3 grams of carbohydrates
- 2.3 grams of protein
- 0.8 grams of fat
- 1.7 grams of fiber
- 0.3 milligrams of manganese- 17% of Daily Value
- 6.4 micrograms of selenium- 9% of the Daily Value
- 0.1 milligrams of thiamine- 6% of the Daily Value
- 24.2 micrograms folate- 6% of the Daily Value
- 0.1 micrograms riboflavin- 5% of the Daily Value
- 46.3 milligrams phosphorus- 5% of the Daily Value
- 0.8 milligrams niacin- 4% of the Daily Value
- 0.7 milligrams iron- 4% of the Daily Value
- 14 milligram magnesium- 4% of the Daily Value
- 0.1 milligrams copper- 4% of the Daily Value
Some of the other vitamins and minerals it contains is vitamin E, vitamin K, vitamin B6, pantothenic acid, calcium, zinc, potassium, etc.
Research studies have shown that pumpernickel bread has a lower glycemic index than white bread. Those studies have suggested that fiber rich foods with low GI scores can improve inflammatory markers and is associated with lowering the risk of type 2 diabetes, insulin resistance and cardiovascular diseases.
The vitamins and minerals of pumpernickel bread contains manganese, selenium, phosphorus, and these minerals supports the following healthy functions such as:
- Thyroid and reproductive health
- Cognitive health
- Nerve and muscle function
- Conversion of foods and energy.
The Bottom Line is pumpernickel bread has a lot of healthy vitamins and minerals such as fiber, selenium, magnesium, phosphorus, etc.
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References
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- Liljeberg H, Björck I. Bioavailability of starch in bread products. Postprandial glucose and insulin responses in healthy subjects and in vitro resistant starch content. Eur J Clin Nutr. 1994 Mar;48(3):151-63. PMID: 8194500.
- Rodríguez-García C, Sánchez-Quesada C, Toledo E, Delgado-Rodríguez M, Gaforio JJ. Naturally Lignan-Rich Foods: A Dietary Tool for Health Promotion? Molecules. 2019 Mar 6;24(5):917. doi: 10.3390/molecules24050917. PMID: 30845651; PMCID: PMC6429205.
- Durazzo A, Zaccaria M, Polito A, Maiani G, Carcea M. Lignan Content in Cereals, Buckwheat and Derived Foods. Foods. 2013 Feb 7;2(1):53-63. doi: 10.3390/foods2010053. PMID: 28239096; PMCID: PMC5302234.
- Hallström E, Sestili F, Lafiandra D, Björck I, Ostman E. A novel wheat variety with elevated content of amylose increases resistant starch formation and may beneficially influence glycaemia in healthy subjects. Food Nutr Res. 2011;55. doi: 10.3402/fnr.v55i0.7074. Epub 2011 Aug 22. PMID: 21876685; PMCID: PMC3162347.
