What do you know about the bread? Do you think it is good for your health or not? Here, I tryed to check 5 most common myths about the bread.
When I started to think about my diet and how to eat healthy and clean, I started to look for information about different diets. And quite a lot of them say that bread is not good for you. And I love bread, I love to eat different sandwiches and could realize my life with our bread. So I started to explore the topic and found the 5 most common myths about bread.
Myth 1. Eating bread makes you gain weight.
Truth: You can gain weight not because of the bread, but because the amount you eat
You shouldn’t be afraid of eating bread. Different studies have shown that whole grain bread, unlike the white one, is not only not dangerous for your body, but it improves digestion and even helps to reduce the amount of visceral fat. However, it is very important what the quantity and the type of bread you eat. According to scientists, specific foods and products can lead to obesity, but regular excess of calories due to the exceeding amount of fat or carbohydrates in food. If you have a macronutrient-balanced diet you can easily include moderate consumption of whole-grain bread and don’t worry about your weight.
Myth 2. The higher the grade of flour, the better the bread
Truth: the higher the grade of flour, the more harmful the bread
To understand which variety of wheat flour is the most useful, it is worth remembering the structure of the grain. First, it consists of outer shells, rich in fiber, vitamins, and valuable minerals such as iron, magnesium, and manganese. Secondly, a small part of the grain is the germ, which contains valuable fats, proteins, B vitamins, and even antioxidants. Thirdly, the main part of the grain is the endosperm, which mainly consists of simple starchy carbohydrates and a small amount of proteins and therefore does not benefit our body. the third part of the grain – the endosperm – is used for the highest grade flour.
Research confirms the fact that refined and wholemeal flour have different effects on our body. For example, regular consumption of refined flour increases the risk of coronary heart disease. While moderate amounts of whole grains in the diet, on the contrary, reduce it. Other experiments have found that high-grade flour in the diet triggers inflammation in the body, and eating whole grains lowers the risk. Just keep in mind that for problems with the gastrointestinal tract, wholemeal bread is not always a good option, so if in doubt, consult your doctor.
Myth 3. It is better to choose black or gray bread
Truth: it’s better to pay attention to the composition of the bread, rather than its color
American academician and nutritionist Marion Nesl, in his book Food Policy: How the Food Industry Affects Nutrition and Health, says that when choosing bread, you need to look not at the color or label, but at its composition. According to the author, this is the only way to understand what is in front of you: a truly valuable bread or another pseudo-useful product on which the food industry makes a lot of money, taking advantage of the fact that you can be too lazy to look into the composition. For example, ordinary wheat bread can be gray only due to the fact that dark malt or, worse, dyes have been added to it, and the name “multigrain” bread can only mean that in addition to wheat flour of the highest grade, it contains one more – two types of grains.
Myth 4. Gluten-free bread is the healthiest
Truth: Gluten Free Doesn’t Guarantee Benefits
You need to be careful with wheat, rye or barley bread, the label of which says “does not contain gluten”, because this inscription does not always mean that you have a healthier product. Gluten is a complex vegetable protein that is responsible for the stickiness, elasticity, and fluffiness of the dough, therefore, according to scientists, manufacturers are forced to use an alternative, often harmful substances in order to achieve the desired consistency and softness of bread with gluten-free flour.
According to research, these include hydrocolloids such as xanthan gum or guar gum, emulsifiers, and stabilizers. In addition, gluten-free bread often contains saturated fat and sugar and lag behind the usual in fiber and protein. Thus, if you avoid gluten for any reason, you should pay attention not to the usual wheat or rye bread, from which gluten has been removed, but to products that do not initially contain it, bread made from rice flour, quinoa, buckwheat. , chia seeds or flax seeds.
Myth 5. The more complex the composition of the bread, the better it is.
Truth: a long composition on a bread package rather indicates that you have a lower quality product.
According to nutritionist Marion Nesl, the healthiest bread is the one that only took 4-5 ingredients to make. A long string of words you can’t even pronounce is a sign to put the bread back on the shelf. The composition of good bread looks something like this: rye flour (95%), wheat flour of the second grade (5%), water, salt, sourdough. Of course, the flour does not have to be rye: whole grain wheat, buckwheat, oatmeal, and spelled will do. Additional ingredients that will only benefit you are seeds, flax seeds, nuts, or dried fruit.
The main conclusion that can be drawn from our article is – doubt, doubt and doubt again! And try to read as much information as you can about any myth you know! You should doubt even about the information I prepared for you!
But shouldn’t be doubted is that the most healthy bread is the one you prepare at home by yourself.
Check out my bread recipes: