To eat or not to eat bread?

Да ядем или да не ядем хляб?

 

Some people say that bread is harmful – just excess carbohydrates.

Others have decided that bread is the root cause of all their misfortunes.

Others are convinced that under no circumstances should warm bread be eaten directly from the oven.

Where is the truth?

And why does this question arise at all about bread, and about so much rubbish that the store chain offers – no?

There are several possible reasons.

Many people follow various modern diets.

For example, low-carb.

This could be the subject of a separate publication, but in fact there is no convincing scientific research proving the benefits of such restrictions for a healthy person. On the contrary, in the long run, any restrictions are detrimental to health.

The World Health Organization recommends that the proportion of sugar in our diet be below 5% of the total caloric content of food. This corresponds to, for example, no more than 5-6 teaspoons of sugar per day. That is, sugar is strictly controlled.

As for carbohydrates in general, they should be about 40% of the calories for the day, and in active people can be more – up to 50-60% of daily energy. Obviously bread can be eaten.

Well, in moderation, of course. Our figure will not suffer from 1-2 slices a day. Not like me years ago, when I ate at least one loaf of warm bread to eat a bowl of beans.

Many people decide they have a gluten intolerance.

There is a relatively rare disease – celiac disease, in which an inflammatory reaction develops in response to gluten intake. (gluten is a protein found mostly in wheat). As a result of this response, the lining of the small intestine is damaged, which is usually accompanied by various unpleasant symptoms.

There are some diseases, in principle not fully studied, in which it has not been proven whether gluten is harmful, but doctors are reinsured. For example, multiple sclerosis. This makes sense and is good to follow.

If you do not suffer from celiac disease or have no proven harm from gluten, it is better to eat well – do not deprive yourself of this food for the body and brain.

However, we can not be tolerant of people who do not have the characteristic signs of celiac disease, but when using gluten get some discomfort: diarrhea, bloating or abdominal pain. This phenomenon is called gluten hypersensitivity. As far as it is caused by gluten at all, because it is difficult to isolate the causative agent outside clinical conditions. Maybe that’s why almost all of our products are now gluten-free.

Bread is a source of carbohydrates, and they are not only a source of energy but also food for the brain.

Avoid getting rid of gluten because of the advice of “Dr. Google” or “EHC” (one woman said that…). Follow the recommendations of your doctors.

There are so many breads today. Who is good and who is bad?

There is no way to guarantee the authenticity of the labels of the various breads, but it is good to read them. The benefits of bread can be judged by its composition. Even if you don’t understand many of the labels, make sure it has more protein and fiber, and less saturated fat and sugar. And no additional ingredients – preservatives, flavors, colors, emulsifiers, etc.

Naturally, the shelf life of such bread will be shorter.

But what prevents us from storing it in the refrigerator?

It is also desirable that the flour from which the bread is made be whole meal. Or at least with a higher number (500 is white flour, over 1000 is typical). Whole meal bread has a lower glycemic index and is often richer in fiber.

When we eat whole meal bread, there is no sharp jump in insulin (unlike eating premium wheat bread 500), which means that this way we feel energetic and full for a longer time.

Is it true that it is not good to eat warm and soft bread?

When I ask this question, I always think of my grandmother, who wanted us to eat bread from the day before, and more. At the time, I thought it was for economic reasons – to finish more slowly. And here it was not. Or at least it wasn’t just that.

When we eat old bread, the starch, which is its basis, acquires a special structure and becomes stable and with a lower glycemic index. Unlike its hot counterpart, cold bread is digested slowly and even acts like fiber. In short, it is more useful.

Admittedly, as a child I used to go to buy bread while it was being unloaded from the truck and when I came home from the store, one of the breads often ran out, so they returned me for more.

Now one of our sons specializes in making his own bread, grows his own sourdough and it turns out great!

And yet: To eat or not to eat bread?

Eat quality bread, in moderation and as an element of a balanced diet, consistent with lifestyle and physical activity.

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