When most people think of protein, they think protein foods like chicken, grass-fed beef, eggs, and beans and legumes. But did you know that this essential macromolecule your body needs to build new cells can be consume through protein bread? Yes, you read that right — high-protein bread. Manufacturers all over have launched the revolutionary bread, helping people get their protein intake in bread form.
Expected to be popular among fitness fans, retailers also predict protein bread will be a hit for anyone interested in meeting weight loss goals through diet or reaping other benefits from this nutrient-packed bread.
Protein Bread Benefits
1. Maintains Skeletal Muscle
Sarcopenia is the loss of muscle mass and strength that occurs with advancing age. Although estimated prevalence and definitions vary, it’s a commonly recognized condition among older adults.
Maintaining skeletal muscle function throughout the life span into old age is important for independent living and good health. Several studies have identified protein as a key macronutrient for older adults. Protein intake greater than the amount needed to avoid negative nitrogen balance may prevent sarcopenia and improve bone health.
Consuming the right amount of protein may improve function and quality of life in healthy older adults, as well as improve the ability older adults to recover from disease and trauma. (1)
2. Aids Weight loss
Protein may be an effective weight loss strategy since it generally increases satiety to a greater extent than carbohydrates and fats. A randomized study of 27 overweight men had the men consume an energy-restricted diet as either high-protein or normal protein for 12 weeks. The high-protein diet group experienced greater fullness throughout the day compared to the normal amount of protein group. (2)
In a six-month randomized trial of 60 overweight and obese subjects, weight loss was almost twice as great in subjects receiving high-protein diet compared with a moderate protein diet. The benefits of consuming higher-protein product was also demonstrated in longer-term studies. In a 12-month study, 50 overweight and obese subjects, weight loss was greater in the high-protein group. During the six-month follow-up period, the high-protein group experienced 10 percent greater reduction in intra-abdominal adipose tissue than the medium-protein group. (3)
3. Lowers Cardiovascular Disease Risk Factors
Cardiovascular disease is one of the leading causes of death worldwide. Dietary fiber intake is widely recognized as a part of a healthy diet and keeping serum cholesterol levels at bay. Higher dietary fiber intake is inversely associated with the incidence of cardiovascular disease.
Dietary fiber has some beneficial effects on cardiovascular health by lowering serum cholesterol concentrations via an increase in the excretion of bile acids and inhibiting fatty acid synthesis in the liver. High-fiber foods like protein bread may also help control body weight because of causing greater satiety and slower digestion. (4)
4. Boosts Cognitive Function
The brain is the most metabolically active organ in the body by far, representing only 2 percent of body weight but accounting for over 20 percent of the body’s total energy expenditure. B vitamins’ general metabolic functions, alongside their roles in neurochemical synthesis, may therefore impact cognitive function, and enriched high-protein bread is a good source of B vitamins. (5) As for brain atrophy, homocysteine is risk factor for cognitive impairment and dementia. Dietary administration of B vitamins, such as in protein bread, may help lower plasma concentrations of homocysteine.
A double-blind, randomized, controlled study found that homocysteine-lowering B vitamins may slow the rate of accelerated brain atrophy in patients with mild cognitive impairment. Our brains slowly atrophy as we age, but the shrinking is accelerated in participants suffering from Alzheimer’s disease. In a recent study, participants who were given B vitamins for two years had decreased rate of brain shrinkage. The rate of atrophy in participants with high homocysteine levels was cut in half. (6)
5. May Help Treat Colorectal Cancer
Colorectal cancer is the third most common type of cancer. Evidence from ecological studies, migrant studies and secular trend studies suggest that environmental risk factors are of major importance in the cause of colorectal cancer. (7) Dietary habits have been suspected as important, but only intakes of alcohol and processed and red meat are considered to be convincing dietary risk factors for colorectal cancer.
Dietary fiber found in protein bread may help gastrointestinal peristalsis alleviate constipation and absorb the harmful materials in the gut, leading to their removal. In addition, dietary fiber may improve the intestinal flora and provide energy and nutrition for healthy bacteria in the gut. With increased whole grain consumption, bowel movement frequency increased in six weeks, while there was only a slight, non-significant increase when consuming refined grains. Whole grains have been shown to decrease intestinal transit time, thereby increasing bowel movement frequency and helping prevent and/or treat colorectal cancer. (8)
Protein Bread Nutrition
Protein bread is made of whole wheat flour and consists of flaxseed, millet, oat and sunflower seeds.
One slice (19 grams) of high-protein bread contains about: (9)
- 46.5 calories
- 8.3 grams carbohydrates
- 2.3 grams protein
- 0.4 gram fat
- 0.6 gram fiber
- 11.2 milligrams omega-3
- 180 milligrams omega-6
- 0.3 milligram manganese (14 percent DV)
- 6.3 micrograms selenium (9 percent DV)
- 22 micrograms folate (6 percent DV)
- 0.1 milligram thiamine (5 percent DV)
- 0.1 milligram riboflavin (4 percent DV)
- 0.8 milligram niacin (4 percent DV)
- 0.8 milligram iron (4 percent DV)
- 35.2 milligrams phosphorus (4 percent DV)
- 0.1 milligram copper (4 percent DV)
Protein bread makes a useful pre-workout snack or part of a post-workout meal and has greater value than protein bars or shakes. It can stay fresh up to eight days or last in the freezer for three months.
Protein bread doesn’t contain artificial preservatives, high fructose corn syrup, artificial flavorings or colors. Protein bread brands may consist of milk, soy and gluten so check ingredients for potential allergens.
Where to Find and How to Make Protein Bread
Protein bread is available at your local supermarkets. You can also find it online.
However, if you’re looking to make your own protein bread, there are several options available.
How to make protein bread
There are various recipe books and videos online to help you make protein bread. Preparations and ingredients vary, which is a benefit because these recipes can be tweaked to fit your personal nutritional goals.
One great option is my Keto Bread Recipe. All you need is almond flour, eggs, cream tartar, butter, baking soda and apple cider vinegar.
You can also give You can also give my Pumpkin Bread Recipe a try, which includes almond flour, coconut flour, sea salt, baking soda, cinnamon, pumpkin pie spice, pumpkin, maple syrup, coconut oil and eggs.
Protein Bread History
In Syracuse, N.Y., three brothers — with the help of their personal trainer — wanted to develop a healthy line of bread products that wasn’t only enjoyable to eat on a daily basis, but also helped achieve their fitness goals. In 2008, after a year of development, P28 protein bread was the first original high-protein bread on the market. The demand for P28 bread products has gained popularity as consumers became aware of the benefits of a healthy and high-protein diet.
Meanwhile in Australia, the Protein Bread Co. was founded to help thousands of health-focused and athletic individuals meet their daily nutritional needs with the low-carbohydrate and protein-packed bread.
Some protein bread brands contain wheat, so people who are gluten-intolerant or on the Paleo diet should avoid these brands. In addition, too much protein can lead to conditions such as kidney disease, weight gain, osteoporosis, cancer and kidney stones. (10)
Because there’s no standard formula for high-protein bread, it’s important to scan the packaging for things you may want to avoid as well.
Consuming high-protein bread alone will not help with weight loss, though it can aid the weight loss process. Protein has calories, so if you eat too much, and don’t exercise, it can get stored as fat.
Final Thoughts on Protein Bread
- Bread manufacturing companies across the globe launched high-protein bread for those wanting to meet their health goals.
- Protein bread is low in carbohydrates but high in calories, omega 3s, protein, vitamins and minerals.
- Protein bread benefits include helping build skeletal muscle, weight loss, and help in preventing cardiovascular disease, type 2 diabetes and colorectal cancer risk factors.
- Too much protein can lead to health risk, and it is best to scan the ingredient labels to prevent consuming allergens.
From the sound of it, you might think leaky gut only affects the digestive system, but in reality it can affect more. Because Leaky Gut is so common, and such an enigma, I’m offering a free webinar on all things leaky gut. Click here to learn more about the webinar.