4 Health Benefits of Pumpernickel Bread You Must Know - SwissBake (2024)

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4 Health Benefits of Pumpernickel Bread You Must Know - SwissBake? ›

The selenium, copper, and plant compounds, like lignans, found in pumpernickel all act as antioxidants in the body, which help reduce inflammation and fight off disease-causing free radical molecules. In fact, lignans have been linked to reduced risk for chronic disease like cancer, osteoporosis, and heart disease.

The selenium, copper, and plant compounds, like lignans, found in pumpernickel all act as antioxidants in the body, which help reduce inflammation and fight off disease-causing free radical molecules. In fact, lignans have been linked to reduced risk for chronic disease like cancer, osteoporosis, and heart disease.

Centuries-old German pumpernickel recipes are sourdough loaves made entirely from rye, typically coarsely ground rye berries. They're incredibly dense and derive their signature dark color from Maillard browning — the result of being baked at a low temperature for many hours.

Pumpernickel has no crust, and is dense and hearty. It's a healthy choice, too—rye flour packs less carbs than wheat, and supplies a good amount of fiber, vitamins, and minerals as well. It goes well with ingredients that benefit from an extra element of nuttiness.

In terms of a good, liver-healthy diet, you should look for the following products: rye, oatmeal, pumpernickel, whole grain bread, whole grain cereals, whole wheat bagels, pasta, corn tortillas, and brown rice. Another way to add whole grains to your diet: opt for bulgur or quinoa instead of couscous.

There are 80 calories and just over 15 grams of carbohydrate in a medium slice of pumpernickel measuring about 5" x 4" and about 3/8" thick. A slice of this bread also provides about 2.1 grams of fiber and less than one gram of sugar. The rest of the carbohydrates in pumpernickel is starch.

While pumpernickel bread is wonderful simply sliced and slathered with butter, it's also great used in closed or open-faced sandwiches. Some ideas for fillings or toppings include the following: Good-quality butter, ham, and cornichons. Cream cheese and thinly sliced cucumber.

Research has shown that eating wholegrain rye bread relieves constipation and also decreases appetite.

Pumpernickel Bread

It is one of the healthier bread made from sourdough starters and coarsely ground rye. In addition, the fermented rye and lower GI value make pumpernickel bread ideal for diabetes. A study also notes that pumpernickel bread can be a valuable part of the diet for reducing postprandial glycemia.

On most other measures of nutritional value, rye and pumpernickel bread are not significantly different from regular whole-wheat bread. Both are richer sources of folate and folic acid and, depending on the brand, may be marginally lower in saturated fat.

What grain is pumpernickel bread made from? ›

Pumpernickel bread is usually made with a high proportion of rye flour and a small amount of wheat flour. It's the rye flour however that's of particular interest. Traditional Old World black pumpernickel bread uses coarse rye flour that's ground from the entire rye berry. This flour is sometimes referred to as 'meal'.

Bagels can be healthy if made with whole grains, contain minimal fat and sugar, and are an appropriate portion size for your health goals. For a healthier choice, look for whole wheat, whole grain, or rye bagels. While bagels with cream cheese are delicious, traditional cream cheese is not necessarily healthy.

Whole grain or sprouted grain breads with minimal ingredients can be a nutrient-dense and delicious addition to a healthy diet. “Sprouted grain bread is typically higher in protein, fiber and beneficial vitamins and minerals than other breads,” says Sassos.

The highly processed flour and additives in white, packaged bread can make it unhealthful. Consuming too much white bread can contribute to obesity, heart disease, and diabetes.

Refined grains, such as the grains found in white bread and white pasta, are known to increase inflammation across the whole body. Sourdough bread and rye bread are both good options for an anti-inflammatory diet. The best sourdough and rye bread varieties to reduce gut inflammation are those made from whole grains.

On most other measures of nutritional value, rye and pumpernickel bread are not significantly different from regular whole-wheat bread. Both are richer sources of folate and folic acid and, depending on the brand, may be marginally lower in saturated fat.

Pumpernickel flour is actually rye flour. The difference between traditional rye flour and what is termed “pumpernickel” flour is the same as all purpose flour versus whole wheat flour. Regular white rye flour is normally just the ground endosperm or middle of the rye berry.

The rich content of fibre in the Pumpernickel bread helps to keep the blood sugar level from rising after a meal, eventually helping you to stay contented between meals and also making you feel satiated for a longer period of time.