If you take the trouble to choose the healthiest bread or even make your own bread at home, sprouted cereal rolls (e.g. Ezekiel bread) will probably be at the top of your list. While sprouted cereals are certainly a good choice, other traditional breads such as pumpkin and fermented rye can provide many of the same nutrients.
Why is nickel-plated pumpkin bread better than white bread for you? For reasons discussed below, including a higher fibre content and a lower glycemic index, pumpkin and nickel bread has an advantage over commercially refined white bread.
This is especially true if it is produced by conventional fermentation methods and by long and slow baking at low temperatures.
What is pumpkin bread?
Pumpernickel is a kind of dark brown bread that comes from Germany. Despite some controversy about the origin of the name, pumpkin seed Nickel is usually translated into German as difficult to digest due to the density of the bread.
Traditionally, this type of bread is made from coarse rye flour and rye grains, sometimes in combination with wholemeal or white flour.
The old European/German nickel pump is unique because it is baked slowly at a low temperature for 24 hours. It is traditionally made with sourdough, which ferments slowly, and not with instant yeast (although some yeasts can be used depending on the type of bread).
Zakvaska gives bread a slightly spicy taste and also contributes to the health benefits.
Today there are two main types of bread: pumpkin bread and nickel bread: European and North American.
American pumpkin seed Nickel is normally produced using yeast/leaves, colourings and flavourings. It probably also contains wheat flour and is baked at higher temperatures for a shorter period of time than European bread.
What is the difference between rye and pumpkin seed Nickel?
Pumpernickel versus rye, what’s better? These two loaves are made with different pieces of rye grains.
Pumpkin bread contains rye flour and rye seeds, so it has the same taste as rye bread. In fact, pumpkin seed-nickel flour describes a flour made from whole ground rye berries.
Normal rye bread is made from the endosperm of rye berries, not whole rye berries.
The reason that pumpkin bread is different from rye bread is that it is baked for a long time, resulting in a sweet, dark bread with a taste of coffee and chocolate.
This type of bread also has many similarities with other traditional European wholemeal breads, including rag bread, black bread and Jewish rye bread.
Why is pumpkin nickel bread so dark?
The colour of Pamper Nickel is due to the long and slow preparation in a low temperature oven, the dark endosperm of the rye grains and sometimes the addition of whole grains.
Today, many brown loaves on the market (especially in the United States) get their dark color from added ingredients such as molasses (a kind of brown sweetener), caramel, coffee or cocoa powder.
Rye bread can also be dark, depending on the amount of rye flour used compared to white wheat flour.
Because it is made of solid granules, pumpkin seed Nickel is very resistant to starch and fibres. Rye grain is also a good source of nutrients such as manganese, selenium, phosphorus, B vitamins and copper.
About a slice (about 26 grams) of pumpkin-nickel bread:
- 65 calories
- 12.3 grams of carbohydrates
- 2.3 grams of protein
- 0.8 grams fat
- 1.7 grams of fibre
- 0.3 milligrams of manganese (17% of DV)
- 6.4 micrograms of selenium (9% of DV)
- 0.1 milligram thiamine (6% of DV)
- 24.2 µg of folic acid (6% of DV)
- 0.1 milligram riboflavin (5% DV)
- 46.3 milligrams of phosphorus (5% of DV)
- 0.8 milligram niacin (4% of DV)
- 0.7 milligram iron (4% of DV)
- 14 milligram magnesium (4% of DV)
- 0.1 milligram copper (4 percent of DV)
It also contains vitamin E, vitamin K, vitamin B6, pantothenic acid, choline, calcium, potassium and zinc.
Health care services
What’s the pumpkin nickel bread for? Here are some of the health benefits associated with traditional nickel and pumpkin seed buns
1. Provides more filament
Pumpkin bread is high in fibre and contains more starch than wheat or barley flour bread.
Due to the concentration of fibre and stubborn starch, wholemeal bread ensures a more stable blood sugar level after a meal, because it is less likely to be absorbed.
Several studies have shown that whole barley or rye products improve the markers of glucose regulation and increase intestinal hormones involved in the regulation of appetite and metabolism.
One study showed that, compared to refined wheat bread, wholemeal rye bread reduces the postprandial response to glucose and insulin, increases the subjective feeling of satiety and reduces hunger/ starvation.
The fibres in this wholemeal bread also keep the intestines healthy by helping to feed healthy bacteria that live in the digestive tract. It also supports the health of the cardiovascular system by helping maintain arterial function and healthy cholesterol levels.
2. Glycemic index lower than white bread
The real nickel in pumpkin seeds is produced using an acid fermenter, which helps break down some of the starch in rye seeds. Studies have shown that a combination of yeast and soluble fibre in rye grains keeps the glycemic charge of bread lower than that of bread made from refined cereals.
Studies show that fiber-rich, low-input products (because of their inedible carbohydrates) can improve markers of inflammation and are associated with a reduced risk of insulin resistance, type 2 diabetes and cardiovascular disease.
If you are looking for healthy wholemeal bread, look for wholemeal bread and ideally yeast, not white wheat flour and instant yeast. The use of yeast instead of yeast results in a bread with a higher GI value because it has a lack of acidity, which naturally reduces the starch content of the bread.
3. Good source of lignans and nutrients
Lignans are polyphenolic compounds found in fibre-rich foods, including linseed and whole grains such as rye and buckwheat. After consumption, they are converted into other useful compounds in the digestive tract by bacteria that live in the intestine.
Lignins have a proven protective effect as estrogen and antioxidant after conversion.
Consumption of lignanum has been shown to protect against a number of diseases such as cancer, heart disease, osteoporosis and menopause symptoms.
As mentioned above, wholemeal squash and nickel flour can also provide nutrients such as manganese, selenium, phosphorus, B vitamins and copper. These basic nutrients support, among other things, functions:
- Thyroid and reproductive health
- Nerve and muscle function
- Cognitive health
- transformation of food into energy
How to make yourself (plus buying tips)
Look for real, traditional pumpkin and nickel bread in artisan bakeries and German markets. A good way to say that bread is made of whole grains is to absorb it and feel the weight; you’re looking for bread that looks heavy, which means it’s dense and probably contains more fibre.
Some bread bakers believe that real pumpkin bread is actually pure rye bread and should be made from at least 90% coarsely ground rye flour or wholemeal rye flour. The result is a deep-coloured, richly tasting bread, full of nutrients.
Try this traditional pumpkin seed and nickel bread (adapted from 196Flavors) to prepare at home:
Service: cook 2 large rectangular loaves of bread.
- 7 ounces of organic rye berries.
- 12½ Onces. Organic dark rye flour
- 1½ cup of hot water
- 3 tablespoons of sourdough.
- 12½ Onces. Organic black raw flour with nickel pumpkin seeds
- 12.5 ounces. Organic split rye
- 1 tablespoon salt
- 1⅓ up to 1½ cups of hot water
- 3½ Imported gold syrup ounces (or real maple syrup)
- 5½ oz. dry roasted unsalted sunflowers
- Place the berries in a small saucepan and pour boiling water over the berries to cover them with at least 1 inch of water. Cover him and let him get wet for the night.
- For the yeast/acidification, mix the rye flour, water and yeast dough in a small bowl until a good combination is obtained. Cover him and let him rest in a warm place at night.
- Add enough water to the soaked rye berries so that there is about three times as much water per berry. Bring to the boil, reduce the heat and cook covered for about 1 hour until the berries are done. Dry the cooked berries and put them in the fridge.
- In a large bowl, mix the dark rye pumpkin seeds, nickel flour, rye biscuits and salt. Add a cup (300 ml) of water to Levin and 1⅓. Mix them together to get a good combination.
- Add boiled berries, syrup and sunflower seeds. Knead the dough with the dough hook of the electric mixer or with your hands. Sprinkle with rye flour and cover. Let me rest in a warm place for 30 minutes.
- Grease 2 glasses.
- Knead the dough on a light red surface to remove excess air. Divide the dough into equal parts and place it in the baking trays. Lubricate small pieces of aluminium foil and close the lubricated jars from the side. Let me rest in a warm place for 2 to 3 hours.
- Preheat the oven to 300F/150C. Remove the foil. Set the base of the unit to the lowest position. Place the pans in the pot and place them on the oven grid. Fill a saucepan with about 2.5 cm of hot water. Put the lid on the pan and cook for 1 hour at 300F/150C. Reduce the temperature to 212F/100C and cook another 13 hours.
- Add hot water to the pan every few hours to maintain the water level. At the end of cooking, turn the oven off and leave the casserole in the oven for 1 hour. Then take the pans out and let them cool on the counter for another 30 minutes. Let them cool completely, then wrap them in wax or parchment paper and place them in freezer bags.
What are the possibilities to taste this bread?
- Garnish slices of smoked salmon, cream cheese and chopped onions.
- Melt the spiced cheddar cheese on top and add tomatoes and peppers.
- Try making a sandwich with mustard and roast beef.
Risks and side effects
Rye bread is not gluten-free – it is therefore not recommended for people with gluten intolerance or sensitivity and should be strictly avoided for people with celiac disease.
Bread, even wholemeal bread, can be a high-calorie food. Limiting the portion size is therefore a good idea.
Try to keep it at one or two slices a day, ideally in combination with a healthy portion of vegetables, protein and fat, so that you feel more satisfied.
- What’s nickel pumpkin? This is dark brown bread marketed in Germany.
- Rye flour is made from ground rye berries, giving it the appearance of rye flour. Traditionally it was prepared with yeast instead of being cooked at low temperature for 24 hours (which gives it a dark colour).
- The advantages of brown wholemeal bread are the fibre, the resistant starch, the vegetable lignin and the nutrients such as manganese, selenium and phosphorus.
- Bread made from whole yeast grains also has a lower glycemic index and generally gives you a fuller feeling because it has less influence on blood sugar levels.