Bread has been a VIP guest at the food table for centuries, especially in the Mediterranean diet. However, in the last years some doubts have been raised about it. Is it really healthy to eat it daily? Should we avoid it? According to Leon The Baker, specialized in healthy bakery, the key is not to eliminate it from your diet but rather choose carefully what type are we eating.
Not all kinds offer the same benefits. The most consumed, the industrial white bread, is usually the least recommended: it’s produced with refined flours and very fast fermentations, and that makes it lose the good nutrients from the original grain and it barely contributes any dietary fiber.
Why certain breads are better for your body
According to the information shared by Leon The Baker, buns with natural fermentation, like sourdough bread made with whole grain flour, offer clear advantages against the white bread. During the slow fermentation, microorganisms and enzymes develop that “pre-digest” part of the cereal’s nutrients. This makes the bread easier to digest and improves the absorption of vitamins and minerals.
Furthermore, this process helps take care of the gut microbiota, which means, all of those good bacteria that live in our intestines and that influence our digestion, defences, and metabolic balance. When we preserve the bran and germ of the grain, wholemeal sourdough breads provide more dietary fiber, proteins and antioxidants than a common white bun.
Experts point to the fact that choosing a whole grain bread or sourdough can contribute to keeping the glucose levels more stable, increasing the feeling of satiety and supporting a good intestinal transit. All of this fits inside the Mediterranean diet lifestyle.
How to recognize a healthier bread
To know if a bread is really a good option for everyday life, different specialists propose to look at three simple points:
- Real flour: The bun should be made with whole grain flour, not just refined flours. Using the whole grain helps preserve nutrients and adds dietary fiber.
- Slow and natural fermentation: A good bread usually goes for a natural fermentation, without relying on chemical additives to speed up the process. This also improves flavor, texture and digestive tolerance.
- Varieties that provide something extra: According to Leon The Baker, some of the most interesting options are rye bread, which can help regulate glucose and provides greater satiety, and oat bread, rich in beta-glucans, associated with cholesterol control.
Choose better, don’t eat less
Bread is good, you don’t have to stop eating it. But you can choose better your options. Change the industrial white type for whole grain flour and natural fermentation would be a great start. It can change your digestion and overall health: when the gut is happy, the whole body is happy.
It has existed since the beginning of times, (I mean, you can even find it in the Bible). But it’s not the same as it was before: decades ago we didn’t have that much chemicals in our plates, the supermarkets are full of ultra processed aliments and bread is not the exception: Have you noticed how long a piece of white bun can stay at your pantry, forgotten, and still be white and soft after weeks? I dare you to do the experiment.
Whole grain, sourdough, rye, or oat, provide more dietary fiber, respect the gut microbiota and fit much better in the Mediterranean diet model, which has been proven to be beneficial for way to many people around the world to not try it out.
Another good thing? You have different options so you can either stick to one that you like or enjoy the different textures and flavors.