September 25, 2023
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Pumpernickel Bread Diet Details and Well being Advantages

Pumpernickel bread is made utilizing a sourdough starter, rye flour, and entire rye grains. This bread originated within the Westphalia space of Germany within the mid-1400s. It has a darkish colour and a barely candy style. This bread takes longer to bake than different varieties.

Pumpernickel is a high-fiber bread that incorporates a number of important vitamins. On this article, we are going to talk about the dietary worth and well being advantages of Pumpernickel bread together with a recipe to arrange it at house.


Dietary Worth of Pumpernickel Bread

In accordance with the information offered by USDA, one medium slice of this bread incorporates:

  • Energy: 80 kcal
  • Fats: 1 gram
  • Sodium: 191 mg
  • Carbohydrates: 15.2 g
  • Fiber: 2.1 grams
  • Sugars: 0.2 grams
  • Protein: 2.8 grams

The impression of meals on blood glucose ranges might be estimated by the glycemic load and glycemic index.

The glycemic index of pumpernickel bread is round 41, making it a low-glycemic meals. The glycemic load of 1 slice has been discovered to be round 5. It is a low-fat bread and incorporates a small quantity of protein.

Try the well being advantages of entire wheat bread.

Well being Advantages of Pumpernickel Bread

Entire grain bread like Pumpernickel can present a number of well being advantages. These advantages might be attributed to the nutritional vitamins, minerals, and different vitamins current within the rye. The potential well being advantages of Pumpernickel are listed beneath:

1) Could increase immunity

Pumpernickebread is a big supply of selenium and manganese. These two minerals are important for immune capabilities within the physique. A powerful immune system can combat off illness and an infection.

Rye incorporates extra bioactive compounds than comparable grains. A assessment paper revealed within the journal Meals and Diet Analysis discovered that rye can stop breast most cancers as a result of presence of useful plant compounds.


Try this listing of meals to make your immune system stronger.

2) Could relieve constipation

Rye utilized in Pumpernickel bread is a high-fiber meals that may cut back the signs of constipation and forestall flatulence. Dietary fiber can add bulk to the weight loss program and assist the meals transfer by way of the gut.

It will possibly enhance the absorption of vitamins within the intestine. Dietary fiber may also promote the expansion of probiotic intestine micro organism and enhance digestion.

Check out these easy house treatments to enhance digestion.

3) Could support in weight reduction

A daily slice of white bread gives about 75 energy and 1.6 grams of sugar, whereas pumpernickel bread gives 80 energy and solely 0.2 grams of sugar. That makes rye bread an excellent possibility to think about on a weight reduction weight loss program.

It is also famous that the dietary fiber current within the bread is excessive and retains the abdomen full for longer, which reduces starvation pangs. A research revealed within the Journal of Diet confirmed an affiliation between fiber consumption and weight reduction in a calorie-restricted weight loss program.

Try this listing of high-fiber meals so as to add to your weight loss program.

4) Would possibly assist with diabetes

Pumpernickel bread, being a low glycemic index meals, is taken into account safer than different sorts of bread for individuals affected by sort 2 diabetes.

Individuals who devour common white bread can simply introduce Pumpernickel rather than refined wheat. Nonetheless, it needs to be stored in thoughts that rye isn’t gluten-free and isn’t really helpful on a gluten-free weight loss program.


Try this listing of meals that may be consumed on a gluten-free weight loss program.

Pumpernickel Bread Recipe

This is a easy and straightforward recipe to comply with:


  • 3 cups bread flour
  • 1 – 1/3 cups darkish rye flour
  • 1/2 cup cornmeal
  • 1/4 cup whole-wheat flour
  • 1/4 cup cocoa powder
  • 1 tablespoon salt
  • 2 cups milk (low-fat)
  • 1 tablespoon brown sugar
  • 1 tablespoon lively dry yeast
  • 1/4 cup molasses
  • 3 tablespoons unsalted butter, softened


  • In a big bowl, combine the bread flour, rye flour, cornmeal, whole-wheat flour, cocoa powder, and salt.
  • Make a combination of yeast, brown sugar, and three/4 cup of milk.
  • Mix the yeast combination with the molasses and the remaining milk. Begin making the dough with a dough machine or utilizing your fingers.
  • Flippantly butter a loaf pan. Place the dough within the pan, and canopy it with plastic wrap and let it rise in a heat place.
  • Preheat the oven to 375°F, and bake the pumpernickel bread for 35 minutes.


Try this listing of bread to eat for weight reduction.

Backside Line

Pumpernickel bread could be a more healthy substitute for white bread, nevertheless it have to be famous that rye isn’t gluten-free and have to be prevented by individuals with gluten allergic reactions.

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