What Are the Health Benefits of Pumpernickel?
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Pumpernickel, a brown bread made from coarse rye flour, features a rich, robust flavor that partners well with hearty foods such as aged cheeses and smoked salmon. For the bread to be considered true pumpernickel, it should be made from whole-grain rye flour; it's the nutritious bran and germ of the rye that give pumpernickel its rich chocolate color. When eaten in moderation, whole-grain pumpernickel — tasty, high in fiber and rich in assorted vitamins and minerals — is a healthy dietary choice.
Tip
Pumpernickel is a good source of fiber, lignans, vitamins and minerals.
The Basics of Pumpernickel
According to the USDA National Nutrient Database, one slice of pumpernickel bread contains 3.00 g of protein, 0.50 g of total fat, 14.00 g of carbohydrate and 1.00 g of fiber. Pumpernickel is also cholesterol free and low in fat , with one slice containing a diet-friendly 70 calories — less than the amount found in an apple. The small amount of fat found in a slice of pumpernickel is composed mostly of heart-healthy monounsaturated and polyunsaturated fatty acids.
Fiber and Lignans
The amount of dietary fiber in a single slice of pumpernickel bread is about the same as that found in 1/4 cup of raisins or 1/2 cup of brown rice — both considered good sources of fiber. Fiber can help lower your levels of unhealthy LDL cholesterol, control your blood sugar and reduce your risk of diabetes and diverticular disease. In addition, fiber promotes efficient bowel movements and creates a feeling of satiety, or fullness, which may help curb overeating. Pumpernickel is also high in natural phytochemicals called lignans, which have antioxidant and estrogen-like qualities. High intake of plant lignans is associated with a lower risk of breast cancer; research into the benefits of lignans is ongoing.
Vitamins and Minerals
Pumpernickel contains B-complex vitamins. This includes thiamin, or vitamin B-1, which is needed to produce energy in the body. It also includes niacin, or vitamin B-3, essential in nervous and digestive system health. Also present in pumpernickel is folate, in the amount of 24 micrograms (mcg) per slice; this B-complex vitamin is important in the production of red blood cells and helps prevent rare neural tube defects in newborns. Pumpernickel also provides manganese in the amount of .330 milligrams (mg) per slice; manganese helps form a potent antioxidant called superoxide dismutase, which scavenges harmful free radicals in the body. Selenium, a trace mineral essential for proper immune system function, is also present in the amount of 6.4 mcg per slice. Pumpernickel also contains the minerals calcium and magnesium, essential for the building and maintenance of strong bones, as well as iron, vital for making hemoglobin.
Pumpernickel and Diabetes
Scientific research supports the beneficial effects of whole-grain foods such as pumpernickel. According to a study published in 2013 by Diabetes Education, pumpernickel bread did not raise blood sugar or insulin levels as high as traditional white or whole grain breads, when consumed by people with type 2 diabetes.
FAQs
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.
Which is healthier, pumpernickel bread or whole wheat bread? ›
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.
Is pumpernickel bread good for the liver? ›
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.
Is pumpernickel healthy for cholesterol? ›
The fiber in this whole grain bread also supports gut health because it helps “feed” healthy bacteria living in the gastrointestinal tract. Additionally, it's supportive of cardiovascular health since it helps support arterial function and healthy cholesterol levels.
Why do people eat pumpernickel bread? ›
Why is pumpernickel bread considered a healthy food? Rye has higher insoluble fiber content than wheat flour. Fiber helps with bowel movements and cleansing of the intestines.
Is dark pumpernickel healthy? ›
Hence, the dark crust of pumpernickel bread is a rich source of a variety of vitamins and antioxidant. In general, Pumpernickel bread is an enriched source of nutrients while having a coarse texture and slighter sweet taste profile making it a highly recommended addition to your diet.
Does pumpernickel bread spike blood sugar? ›
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.
How long is pumpernickel bread good for? ›
While pumpernickel bread that is frozen consistently at the correct temperature will keep for much longer, we recommend a storage time of up to 3 months for the highest quality taste.
What are the 5 liver super foods? ›
Top foods and drinks for liver health
- Coffee. A 2021 study analyzed data from 494,585 people in the United Kingdom to learn how different types of coffee might affect the risk of chronic liver disease, including decaffeinated, instant, and ground coffee. ...
- Oatmeal. ...
- Green tea. ...
- Garlic. ...
- Berries. ...
- Grapes. ...
- Grapefruit. ...
- Prickly pear.
Pumpernickel makes for fantastic toast and sandwiches of all kinds, and it's especially wonderful paired with hearty soups and strong-flavored accompaniments such as sauerkraut, mustard, and sharp cheeses.
Bananas
Vitamins B6, C, and A are abundant in bananas. Additionally, it has a lot of resistant starch, which is excellent for the health of the liver. These nutrients guarantee that the liver operates properly.
Is pumpernickel bread inflammatory? ›
Research studies have shown that pumpernickel bread has a lower glycemic index than white bread. Those studies have suggested that fiber rich foods with low GI scores can improve inflammatory markers and is associated with lowering the risk of type 2 diabetes, insulin resistance and cardiovascular diseases.
Which is better, sourdough or pumpernickel? ›
Pumpernickel and sourdough bread are made of carbs, but did you know both are health-boosting foods? ! They are great for your gut microbiome and decrease harmful bacteria that can create toxins. Sourdough is my top pick because it's so easy to combine for a meal made with a healthy bean stew.
What is the best bread to eat if you have high cholesterol? ›
Because whole grains are a great source of soluble fiber, whole grain bread is the best bread for high cholesterol. Soluble fiber is a type of fiber that can bind to cholesterol in the small intestine, preventing it from entering the bloodstream and thus removing it from the body.
What makes pumpernickel bread special? ›
Pumpernickel bread is known for its dark brown color and distinct earthy flavor. Centuries ago, it was made from very coarsely ground rye berries, giving it a dense and chewy texture. The recipe has evolved and taken on many shapes in different parts of the world.
Should diabetics eat pumpernickel bread? ›
Consider low-carbohydrate tortillas or pumpernickel, which can help reduce glycemic response. Pair bread or low-carbohydrate tortillas with protein to reduce postprandial (after-meal) blood sugars and make you feel more full. Try nut butter, chopped egg, or sliced chicken with vegetables.
Is pumpernickel healthier than plain bagel? ›
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.
What bread is a Superfood? ›
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.
