Expert about the benefits and harms of bakery products
Famous Ukrainian nutritionist Svetlana FUS spoke about how to choose the right bread at the store than to follow, as well as about its benefits and harms. Appropriate post she made on his page in Facebook.
“Good bread, in fact, requires a minimum of ingredients. Just whole flour, water, starter and salt. Nothing else is needed to create a useful food product,” – said the expert.
Svetlana also told that bread with seeds or nuts is not as useful as it many believe. The fact is that these components are a valuable source of unsaturated fatty acids, vitamin e But also they are very sensitive to high temperatures, because after baking they reduce their valuable properties. Add seeds and nuts increases the energy value of bread due to fats. So, again, you have to look carefully at the label, said the expert.
“Bread made with natural yeast, has the advantage over the yeast. In grain a lot of phytic acid which is anti nutrient. In the acidic environment of the test, which ensures the yeast, phytic acid is largely deactivated. So, if you have a choice: sourdough or yeast bread – choose the first, especially if you buy whole wheat,” added the nutritionist.
There are two important factors in bread, affect its properties and usefulness.
The first of these amylopectin. It makes the product “white and fluffy”. “In the body quickly digested amylopectin, unlike amylose. Therefore, the two slices of bread from wheat flour raise blood sugar levels like refined sugar. The constant use of bread and other wheat flour products in large quantities stimulates an increase in insulin, which over time leads to insulin resistance,” said Svetlana. This leads to weight gain, the appearance of subcutaneous fat that is hard to get rid of.
The second factor is the gluten or gluten – protein in wheat, rye and barley grain. It is hard to digest in the gut and may affect the mucous membrane. “Permanent excess gluten in the diet can cause the development of diabetes, food intolerance, overweight, celiac disease (gluten intolerance) and other autoimmune diseases,” – said the nutritionist.
She also added: “the removal of gluten from the diet is necessary for those who have intolerance or gluten allergie. According to latest figures from coeliac disease affects about 1% of the population and 6% are sensitive to it. These people are removed from their food products from these types of cereal”.
The expert stressed that rest is not advisable to abandon bread because it prolongs the feeling of satiety, the diet increases fiber, vitamins B, calcium and protein.
100 grams – permissible rate that does not affect the waist size. “Only bread that does not have unnecessary additives, made with whole grain can enter in your diet,” said Svetlana.