Can bread be healthy?

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Do you have to give up bread completely if you want to lose weight? The butter plaits and croissants don’t offer much in terms of nutrients, but they’re a real treat for the palate.

Do carbohydrates make you fat and cause disease?

Once fats were demonized, carbohydrates are now under attack for being fattening and disease-causing. First of all, wheat is targeted. US doctor William Davis’ book “Wheat Belly” – German “Weizenwampe” – reads like an indictment. The most important indicators:

• Gluten: Modern wheat varieties contain more gluten protein, which attacks our intestines and triggers celiac disease in extreme cases. Some gluten peptides enter the brain, act like opium, and make you addicted to more bread.
• Blood sugar level: Of all the nutrients, wheat contains the largest proportion of amylopectin A. This starch enters the blood very quickly as glucose and causes the insulin level to rise. Therefore, wheat products, including whole grains, have a particularly high glycemic index, which among other things increases the risk of diabetes.
• Vital substances: Wheat products contain very small amounts of digestible vitamins, minerals, antioxidants, etc. per calorie. They also contain phytic acid, which binds minerals.

Can bread be healthy?

These are very outrageous claims. Officially, the bread industry reacted only inadequately to this. “Bread as part of a balanced diet makes an important contribution to our health,” says Stephan Scheuner of Swiss Bread Information. In addition, bread contains a small amount of fat, which is “one of the main causes of many diseases of civilization”.

This is weak. First, the accusation against oils is very general. Secondly, for example, white bread has a glycemic index of 70 to 95, which means that it is converted into glucose in the blood faster than table sugar (glycemic index 70).

How healthy is low-carb bread?

But beneath the association’s calm surface, things are brewing. Many bakers have realized they can ride the low-carb wave themselves. Many bakeries offer gluten-free bread made from corn, rice, and buckwheat.

Millet, amaranth, carob gum, tapioca, cassava, quinoa, and potatoes are also gluten-free starches that can be added to bread to reduce its gluten content.

The problem of blood sugar or high glycemic index can be neutralized, for example, with whole wheat bread (eg according to the concept of Dr. Rohner). Such breads consist of oat and wheat bran, cottage cheese and eggs. They may not be completely gluten-free, but they’re low on the glycemic index, high in fiber and low in calories, and make a good base for cheese or butter.

Spelled bread and sourdough bread are better

Even sourdough bread made from rye isn’t gluten-free. However, due to the long fermentation process, the proteins are already “clear” (pre-digested), which lowers the glycemic index, that is, only leads to a slow rise in blood sugar. In addition, phytic acid breaks down during fermentation and increases the absorption of minerals contained in the grain. These are bound to the phytic acid in the grain and therefore can only be absorbed by the body to a very limited extent. Like all fermentation products, sourdough is good for intestinal flora.

Spelled bread is also worth a try. It is the ancestor of spelled wheat. However, it has little to do with today’s genetically engineered high-performance wheat. Once spelled, it is surprisingly well digested even by sensitive people.

Here is the calorie table of bread

Source : Blick