Menopause Health Benefits of Whole Wheat Bread

The Power of Whole wheat Bread

When it comes to managing menopause symptoms, diet plays a crucial role. One simple swap you can make is to replace white bread with whole wheat bread. Whole wheat bread is packed with dietary fibre, which not only aids digestive health but also helps manage weight and regulate blood sugar levels. These benefits are especially important during menopause when hormonal changes can significantly impact your body.

Why Choose Whole wheat?

Whole wheat bread is more than just tasty; it’s a nutrient powerhouse! It’s rich in essential vitamins and minerals, including B vitamins like folate and niacin, which are vital for energy metabolism and cognitive function. During menopause, maintaining energy levels can be a challenge. By integrating whole wheat bread into your diet, you provide your body with the sustaining energy it craves to get through the day.

Whole wheat Bread Recipe

Now that you know the benefits of whole wheat bread, why not try making your own? This easy whole wheat bread recipe is simple, delicious, and perfect for your menopause diet.

Ingredients:

• 500g whole-wheat flour

• 10g salt

• 10g instant yeast

• 350ml warm water

• 30ml olive oil

Prep Time:

Prep: 10 minutes

Cooking: 30 minutes

Resting: 1 hour

Method:

1. In a large mixing bowl, combine the whole-wheat flour, salt, and instant yeast, mixing well to distribute the ingredients evenly.

2. Make a well in the centre and pour in the warm water and olive oil.

3. Mix until the dough comes together, then knead on a floured surface for about 10 minutes, until smooth and elastic.

4. Shape the dough into a ball and place it in a lightly oiled bowl. Cover with a damp cloth and let it rise in a warm place for about 1 hour, or until it has doubled in size.

5. Preheat your oven to 220°C (428°F).

6. Once risen, punch the dough down to release the air and shape it into a loaf. Place it into a greased loaf tin. We use these ones here because they are easy to clean!

7. Let the dough rise again for about 30 minutes until it has risen slightly above the tin.

8. Bake in the preheated oven for around 30 minutes or until the bread sounds hollow when tapped on the bottom.

9. Allow it to cool on a wire rack before slicing.

This whole wheat bread recipe yields one loaf, which is perfect for toasting, sandwiches, or simply enjoying with your favourite spread, honey or topping. So, swap out that white bread today, and treat yourself to the health benefits of whole-wheat!