Personally, I don’t like cutting anything out of my diet completely. It is rarely medically justified and may put you at risk of nutritional deficiencies.
However, many people I see in my clinic have chosen to cut one staple out of their diet at some stage. It’s bread.
Low-carb exercise, its association with weight gain, and of course the gluten in bread, have helped move bread into the diet equivalent of naughty steps in the eyes of many.
However, bread can be a convenient source of nutrients. Let’s be honest, slicing a nice piece of freshly baked bread is one of life’s joys.
Personally, I don’t like cutting anything out of my diet entirely — it’s rarely medically justified and can put you at risk for nutritional deficiencies, writes Dr Megan Rossi. (photo).
For those of you who have turned your back on bread, let me explain why you should think again.
Whole grain types of bread (for example, those marketed as whole grains) are a good way to introduce whole grains (wheat, barley, oats, rye, etc.) into your diet. Risk of serious illnesses such as type 2 diabetes, heart disease, and certain cancers.
A “whole grain” cereal consists of three parts. Bran (outer layer rich in fibers). The germ (the nutrient-packed inner part) and the endosperm (the starch-filled middle part).
Fiber keeps you feeling fuller for longer and nourishes your gut microbes. This turns this dietary fiber into short-chain fatty acids, which help maintain intestinal lining, regulate appetite hormones, and reduce inflammation.
The evidence for the inclusion of whole grains is very compelling: one study of 400,000 people found that those with the highest intake of whole grains had a higher risk of heart disease than those with the lowest intake. Another study of 130,000 people found that whole grain intake was associated with lower body weight, reported in the Journal of Nutrition in 2019. .
Bread can be a convenient source of nutrients. Let’s be honest, slicing delicious freshly baked bread is one of life’s pleasures.
Ideally, eat three servings of whole grains a day. For example, one serving is equivalent to 1 slice of bread, 1 cup of cooked grains, and 40 grams of raw oats. Remember that diversity matters.
Bread can also provide many other nutrients, depending on what kind you eat.
Nutritionally, nothing beats sourdough. It is made using flour and water and is left to rise for up to 36 hours (rather than adding baker’s yeast as most breads are normally made).
Bacteria and wild yeasts naturally present in the flour slowly ferment the bread, which releases nutrients such as zinc and B vitamins, making it easier to absorb than other breads.
The fermentation process also reduces the level of gluten in bread (gluten is the protein in grains that gives the sticky quality found in raw dough) — which may be beneficial for those with gluten intolerance. (although not low enough. Levels in people with celiac disease, where the body responds to the presence of gluten by attacking the gut).
Some studies suggest that sourdough causes less blood sugar spikes than other breads, and clinics have found it to be a better option for diabetics.
However, some mass-produced sourdoughs have yeast added to them to speed up the fermentation time, making them cheaper to produce, but this reduces the health benefits. should have a slightly sour, crunchy crumb.
I am a big fan of homemade bread. Explain why you want to bake your own bread. It is often thought that making bread requires a lot of kneading and time. But my recipe (see box) is one of the simplest I make.
The problem with most mass-produced breads is that they are highly processed. Bread tends to have additives to keep it fresh and emulsifiers to give it a soft, doughy texture.
These additives have passed rigorous safety tests, but the tests suggest that some of them may disrupt gut microbes and promote intestinal inflammation, according to new research. is also an old one (my team at King’s College London is currently investigating it in human trials).
Additionally, sliced white bread – a group and national favorite – is made from wheat that has been stripped of its nutritious, fibrous outer portion of the grain.
Whole grains contain about 75% more nutrients than their refined versions.
The low fiber content of white bread (2 slices of whole grain gives 6g of fiber, less than a quarter of that in white bread) means that there is nothing in the sugar in bread to slow down digestion. not, which means it tends to lead to spikes in blood sugar levels. — This often makes you feel hungry again soon after eating. On the other hand, making your own bread means you don’t need any additives and can maximize your nutritional potential.
I was inspired to add carrots to the recipe (above) after reading a study done by Auckland University of Technology in New Zealand in 2021. Adding vegetables to bread increases satiety and reduces insulin secretion. was shown.
Of course, sometimes you can’t make your own. If so, use the following checklist to help you make the best choice.
1. Check your fiber-to-carb ratio. You need at least 1g of fiber for every 10g of carbs.
2. Make sure there is no added sugar. Pay attention to names like dextrose and glucose.
3. Choose seeded varieties (such as pumpkin) and mixed grains (such as oats) — the more plant diversity you have in your diet, the better.
4. If there are food additives, check for one or less.
Also, what is the best way to eat it? Layer at least three plants instead of a simple cheese and tomato sandwich. For example, roasted peppers, tomatoes and beets pair perfectly with quality cheddar cheese to satisfy both your taste buds and your gut microbes.
Must Try: Fermented Wheat Bread
1 loaf
I fell in love with wheat bread in Ireland and my father-in-law entrusted me with his foolproof recipe. I will present you with a bread that you can change.You will never have to buy bread again.
- 300g whole grain
- 200g thick yogurt
- ½ teaspoon sea salt
- 1 teaspoon soda bicarbonate
- 1 tablespoon sesame seeds
- 1 tablespoon of pumpkin seeds
- 100g grated carrot
- 3 sprigs of thyme leaves or 1 teaspoon dried thyme
Preheat oven to 200c/180c fan/gas mark 6.
Mix half the cake flour with yogurt and 100ml of water. Cover the bowl with a clean tea towel and let it ferment for about 5 hours.
When you’re ready to bake, combine the remaining ingredients with a butter knife. Be careful not to over knead the dough as it will become stiff.
Place the dough on a lightly floured baking sheet and shape into a loaf. Make a cross cut on top with a knife.
Bake for 40 minutes or until golden brown, making sure base is dry and bread sounds hollow when tapped.
Store well-packaged at room temperature for 2 days, in the refrigerator for 5 days, and in the freezer for 3 months. I freeze my bread individually so I always have a delicious loaf on hand (in the microwave he just defrosts for 1 minute).
ask megan
I was recently diagnosed with celiac disease and switched to a gluten-free diet. Is there a way to know if there is permanent damage to the intestinal lining of an individual?
Martin Rubenstein.
I am sorry to hear that you are living with long undiagnosed celiac disease. It is believed that they are unaware that they have this autoimmune disease that attacks them.
The good news is that for most people who avoid gluten completely, the intestinal lining tends to heal within 12 months.
It’s also worth discussing bone health with your doctor, as people who have not been diagnosed with celiac disease are at risk for osteoporosis. You may be advised to have a bone density scan to get a better picture of your bone health.
There is currently no cure for celiac disease, but some promising clinical trials are underway testing drugs that block the body’s response to gluten (similar to peanut allergy).
Contact Dr. Megan Rossi
Email [email protected] or write to Good Health, Daily Mail, 2 Derry Street, London W8 5TT. Dr. Megan Rossi is not available for personal communication. Replies should be in general context. Always discuss health concerns with your primary care physician.
