Why Ciabatta Is a Popular Bread Choice?
Ciabatta bread was one of the first Italian bread varieties that was known to possess a hard, crunchy outer texture with a chewy inside. This bread is usually a mixture of whole wheat, oil, water, and yeast. Ciabatta bread is one of the popular breads in both Italian and French cuisines. One can find this as the major star ingredient in sandwiches, baked goods, and some desserts as well. This bread variety is extremely popular across many countries in the world as well, with some known health benefits according to current nutrition research. This is attributed to the whole wheat content that is present in this bread along with essential fiber and calcium as well. It is important to note that only some of the commercial varieties of ciabatta bread may be prepared from whole wheat.
What Is the Nutrition Content of Ciabatta?
According to the nutrition information (provided for around 2.011 ounces of ciabatta bread) by the USDA (United States Department of Agriculture), it is content is as follows:
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Fiber: 0.0353 ounces.
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Sugar: 0 ounces.
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Protein: 0.176 ounces.
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Fat: 0.0176 ounces.
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Sodium: 0.0113 ounces.
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Carbohydrates: 1.022 ounces.
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Total Calories: 140 calories.
The carbohydrate count in ciabatta is very high which is 2.009 ounces with a bread slice or bread roll comprising 1.022 ounces of carbs, the majority of which are yielded from healthy fiber that would aid in digestion. The fats in ciabatta are derived mainly from the cardioprotective or heart-healthy olive oil, which comprises the essential monounsaturated fatty acids. The protein count of this bread though low can still serve around 0.176 ounces per single serving. Around 15 percent of the total calories from any ciabatta baguette or roll one consumes is likely to be from these mild doses of protein present in them. Ciabatta contains around 0.0113 ounces of sodium. According to the recommendation by the Food and Drug Administration (FDA), it is ideal to consume less than 0.0812 ounces of sodium per day, even for healthy individuals, which is equivalent to 1 teaspoon of table salt. Individuals aiming to reduce sodium intake or those with high blood pressure may choose to avoid ciabatta bread. Ciabatta contains around 0.0014 ounces of potassium, needed for electrolyte balance in the body, and around 0.000362 ounces of calcium, important for bone metabolism.
What Are the Health Benefits of Ciabatta?
Various health benefits of ciabatta include:
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Satiating and Sustains Healthy Weight: Surprisingly, it would be an interesting fact to note that even though a typical full ciabatta roll can give you 140 calories (equal to that of a full sandwich), this whole wheat bread can contribute to a satiating 4 percent of fiber intake needed for sustaining healthy weight in the body.
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Cardioprotective: According to the American Heart Association, the consumption of dietary fiber can not only prevent cardiovascular disease and aid in digestion but also fight chronic diseases. The rich fiber present in ciabatta bread would possibly prove to be cardioprotective. Fiber intake according to several meta-analysis reports, research studies, and the information given by the American Heart Association can significantly reduce an individual's risk of developing cardiovascular stroke. This effect can be seen or attributed when there is a consumption of at least 0.9882 to 1.0582 ounces of fiber that one can gain, by consuming whole-grain foods in a day. This amount of fiber intake on a daily basis through whole grain foods can not only possibly bring about a considerable reduction in total serum cholesterol as per current nutrition research, but may also lower the levels of bad cholesterol or low-density lipoprotein (also as observed in several clinical studies ).
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Improved Glucose Uptake and Digestion: According to medical research, the fiber present in whole grains not only may slow the breakdown of starch into glucose, but this in turn can subsequently create or regularise the blood sugar levels in fact without any irregular spikes. Ciabatta bread comprising whole grains would definitely improve glucose uptake and prevent blood sugar spikes as per preliminary studies conducted on it. The added benefit as per a major study published in Gastroenterology Journal is that fiber may promote digestion more by promoting a healthy gut microbiome. Also, medical researchers find that long-term fiber intake is directly linked to developing a lower risk of Crohn’s disease, and IBS (inflammatory bowel syndrome).
Are Allergies or Adverse Effects Possible Due to Cibatta?
Individuals with gluten intolerance, celiac disease or nonceliac sensitivity, or even wheat allergies would show clinical symptoms similar to wheat allergy upon consumption of ciabatta bread. If there is a suspicion of a wheat allergy or gluten sensitivity, consulting with a registered dietitian or nutritionist for suitable diet options is recommended. After consuming ciabatta bread, if any allergic symptoms related to wheat allergies occur, then immediately report the condition to an allergist.
Why Is It Important to Read the Product or Nutrition Label?
Commercially available Ciabatta bread lasts only for a few days at room temperature once one purchases it. Always read the product label to see the ‘best to use before’ date when one purchases ciabatta and check if it comprises whole wheat or is not prepared from wheat. Only whole wheat ciabatta breads may offer the health benefits listed above.
How to Store Ciabatta?
Ciabatta bread can be stored at room temperature for around 2 to 3 days away from heat and appliances in a cool, dry place, pantry, or kitchen cupboard. The important fact to note about storing this bread is that it should not be placed in the refrigerator because it can cause the bread to dry out and spoil easily.
Conclusion
The ciabatta bread made from whole wheat is an easy addition to global health or balanced diet forms as it can be cardioprotective, promote digestion, and sustain a healthy weight. One can further boost health benefits by consuming these breads alongside chopped vegetables with a drizzle of heart-healthy olive oil between the two slices of bread. This is one of the simplest ways to create a full meal from ciabatta that would be loaded with essential minerals, antioxidants, and vitamins.
