What is pumpernickel bread? It is a dark brown bread that came from Germany. This bread is made with rye flour and rye grains.
What is pumpernickel bread? iStock-photo credit: Andril Shablovskyi
The Nutrient Health Facts to one slice of pumpernickel bread are the following:
• Calories- 65
• Total Carbohydrates- 12.4 grams
• Fiber- 1.7 grams
• Sugar- 0.1 grams
• Total Fat- 0.8 grams
• Saturated Fat- 0.1 grams
• Polyunsaturated Fat- 0.3 grams
• Monounsaturated Fat- 0.2 grams
• Trans Fat- 0 grams
• Protein 2.3 grams
• Sodium- 155 mg
• Manganese- 0.3 mg
• Selenium- 6.4 mcg
• Copper- 0.1 mg
• Thiamine- 0.1 mg
• Riboflavin- 0.1 mg
• Folate- 24.2 mcg
• Phosphorus- 46.3 mcg
• Iron- 0.7 mg.
• Magnesium- 14 mg
Some of the other vitamins and minerals that it contains is Vitamin K, Vitamin E, Vitamin B6, potassium, zinc, pantothenic acid, etc. One of the added benefits of pumpernickel bread is that it is more filling which makes it a great appetite suppressant. The fiber in this whole grain bread helps to support positive gut health by promoting healthy bacteria in the gut.
Some of the compounds in pumpernickel bread are lignans. And studies show these polyphenol compounds will reduce the risk of chronic health diseases such as cancer, heart disease, osteoporosis, etc.
Another benefit of pumpernickel bread is that it has a lower glycemic index than white bread. Studies show that fiber foods that are low in glycemic index can improve inflammatory markers. And it’s linked to a lower risk of Type 2 diabetes and lowering the risk of cardiovascular diseases.
The Bottom Line is the health benefits of pumpernickel bread is promoting positive gut health, suppress appetite. And potentially reduce the risk of chronic diseases because of the polyphenol compounds such as lignans.
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References
1) Nilsson AC, Ostman EM, Holst JJ, Björck IM. Including indigestible carbohydrates in the evening meal of healthy subjects improves glucose tolerance, lowers inflammatory markers, and increases satiety after a subsequent standardized breakfast. J Nutr. 2008 Apr;138(4):732-9. doi: 10.1093/jn/138.4.732. PMID: 18356328.
2) 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.
3) Sandberg JC, Björck IME, Nilsson AC. Effects of whole grain rye, with and without resistant starch type 2 supplementation, on glucose tolerance, gut hormones, inflammation and appetite regulation in an 11-14.5 hour perspective; a randomized controlled study in healthy subjects. Nutr J. 2017 Apr 21;16(1):25. doi: 10.1186/s12937-017-0246-5. PMID: 28431559; PMCID: PMC5401465.
