Easy to find in stores: Coach reveals healthiest bread for your well-being
Which bread is healthy for your health (photo: Freepik)
If you follow a healthy diet, the choice of bread and flour is very important. It's crucial to pay attention to the ingredients, the method of preparation, and the benefits for the body. Which flour is the healthiest?
Ukrainian coach Yuriy Popko names perfect options.
Which flour to choose
According to the expert, people have been consuming wheat for over 10,000 years in very large quantities. The wheat grain consists of endosperm, which is 70% starch, as well as the germ and bran.
"The endosperm in the form of simple starches contains everything needed for feeding the newly sprouted wheat. The bran covers the wheat kernel with a hard cellulose shell. The germ, a fat-filled reproductive organ, also contains fiber and sprouts to create a new plant," the message states.
Thousands of years ago, people used grindstones to mill wheat kernels, meaning they made flour that was completely different from what we can buy in stores today.
"And then it dawned on people: let's remove the oily germ from the grain before grinding because it spoils quickly, and that way, the shelf life of the flour can be made virtually unlimited. No one was interested in the fact that removing the germ means losing fiber and a bunch of micronutrients, and it probably still doesn't interest anyone," Popko pointed out.
In particular, all the useful parts of the grain were discarded - the parts that fed the microbiota, the second category of carbohydrates (for microbes), known as DMW (dietary carbohydrates available to the microbiota).
Why bread from finely ground flour is harmful
If we consume very finely ground flour, it is almost completely absorbed along the way to the large intestine, leaving nothing for the bacteria. Digestive enzymes have enough time to break down and absorb the resulting monosaccharides and disaccharides (simple sugars) directly into the bloodstream.
Monosaccharides, disaccharides, and most types of starches are digested and absorbed by humans before they reach the large intestine, which means they don't reach the microbiota, and the body treats them just like sugar.
However, if the wheat is coarsely ground, the enzymes don’t have enough time to break down all the carbohydrate bonds, leaving some of them intact for the microbes in the large intestine, which is extremely important.
A slice of bread made from whole-grain flour contains 2 grams of fiber.
The recommended fiber intake is 27 grams for women and 37 grams for men.
Why you should bake bread with sourdough
Bread made with sourdough has a significantly lower glycemic load. The microbes from the sourdough consume most of the simple sugars in the flour. Therefore, look for bread or flour made from whole grains and coarsely ground.
Earlier, we wrote what you should do with bread before eating it to avoid harming your figure.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
