buying healthy bread-part two
A Guide To Buying Healthy Bread (Part 1)
Last time we discussed the grain and the process of making breads. Today I want to dive into the ingredients that we use to make bread, and the specific things to look out for when you are purchasing your own.
First off, the ingredients used to make any food product have a big impact on its nutritional value and so too does the way a food is prepared. For example, a simple potato can be made into both a baked potato or potato chips. Although these foods are made of the same ingredient, they are not nutritionally equivalent. So, it is important to highlight that there is a difference between real bread and grocery store bread.
A Yeast Story
Technically speaking, the only ingredients required to make bread are flour, water, and salt. Contrary to popular belief, yeast is not a necessary ingredient for bread making. In the traditional bread-making process, flour and water are combined to create a ‘starter’ that reacts with wild yeast and lactobacilli bacteria present in the air, which is left to slowly ferment, which helps the bread to rise before transferring it to an oven to bake. This process is referred to as sourdough bread. This benefit to this method is that the sourdough starter produces lactic acid which helps to naturally ferment the dough, the same way bacteria ferments yogurt, sauerkraut, pickles, kimchi, and other fermented foods, which is said to “pre-digest” the grains, remove anti-nutrients, increases the content of beneficial bacteria in the flour, and therefore helps to make the bread more easily digested. However, because the process of making sourdough bread can take several days, today, most commercial breads are made with domesticated active-dry yeast or baker’s yeast. Doing so helps to speed up production time, which is simpler for commercial use and mass production, and easier for bakers to use and store, however in doing so the natural fermentation and the leavening process does not allow for the same health benefits.
Things to Look Out For
When it comes to grocery store breads, it is important to look away from the buzzword and focus on the ingredients list to ensure you are buying the best quality bread you can. Many common brands will include unnecessary ingredients that can easily be avoided.
- Refined Flours: Opt for whole-grain flours over enriched or bleached flours to ensure you are getting the most naturally occurring and nutritious version of flour.
- Sugar: Unless you are buying a sweet loaf (i.e. – cinnamon raisin), there is no need for sugar or sweeteners in bread as naturally leavened bread does not require sugar to rise. If you are buying bread made of commercial yeast, some bread will contain a small amount of sugar, which helps to activate the yeast, so simply ensure the label contains less than 1 grams of sugar per serving.
- Vegetable Oils: There is no need for the inclusion of oils of any kind in breads, so it is best to avoid them altogether. Some brands will use vegetable oil on their equipment during the bread-making process, which is sometimes indicated on the label, however, this negligible amount would be acceptable.
- Sodium: Salt is an important ingredient in the sourdough bread making process, however, there is no need for an excessive amount of sodium. Anything under 200mg of sodium per serving would be ideal.
- Preservatives: You should be able to pronounce all of the ingredients in your bread. Although this might sound difficult to do with grocery store brands, it is possible, it might just take a little extra time spent reading labels in the bread aisle.
Healthy Bread: The Best Bread Options
Although it might seem more than impossible to find healthy bread options, I can assure you it is fully possible. When it comes to the best options, here is a simple guide to buying healthy bread:
- Sourdough Bread
Sourdough bread will always be the very best option as it ensures the bread was made with whole grains, wild yeast and was naturally leavened. This ensures that the bread contains all of the nutritional benefits of the grain and is naturally fermented making the bread more easily digested by the body. Finding true sourdough bread is easiest done by visiting a local farmers market or bakery, just be sure to ask the baker if you are unsure. Some grocery stores might carry sourdough bread, but be sure to read the ingredients list and ensure is made with flour, water and a sourdough starter or sourdough culture or cultured flour starter, as the ingredients should not contain yeast in true sourdough.
- Sprouted Grain Bread
Sprouted grain bread would be the next best option to sourdough, and they are more easily found in health food and grocery stores. Look for an ingredients list with minimal ingredients including sprouted grains (multiple types of grains is fine), bacterial culture or yeast, water and salt. In some cases, these breads are kept in the freezer sections of grocery stores to ensure they don’t go off too quickly (they don’t contain preservatives after all).
- Whole Grain Bread
If sourdough or sprouted grain breads are not available to you, at the very least ensure that you are choosing a whole grain bread. This can be a wheat bread, multigrain bread or ancient grain bread, just ensure that a whole grain flour was used to make the bread. Be sure to read the label to make sure the bread does not contain any added sugars, oils or excess sodium, however, the inclusion of any nuts or seeds would be just fine.
There are a lot of factors to consider when choosing to buy bread, however, it will make the world of a difference to how you feel while fasting and your health in the long-run. I usually recommend clients to eat bread when they are on a “maintenance” day or phase. Add healthy oils and fats to bread is also a good idea. My favourite way to eat bread is as a tomato bruschetta; where the bread is soaked in real olive oil, and topped with a fresh tomato topping!
A Guide To Buying Healthy Bread (Part 2)
A Guide To Buying Healthy Bread (Part 1)
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