Nutritio n & Fitness White Pros • Though it has been blamed for symptoms such as bloating, fatigue, headaches and weight gain, 2012 research by the British Nutrition Foundation dispelled these notions and labelled white bread as an important source of energy. • White bread has a very popular flavour and sweetness. • White bread is said to encourage the growth of good gut bacteria. Cons • White bread is created from refined grains, which have been stripped of the bran and germ that contain fibre, vitamins and minerals. • White bread has a high glycaemic index, meaning it is absorbed quickly during digestion, which leads to sharp spikes in blood sugar and insulin levels. This can cause weight gain, Diabetes Type 2 and other heart diseases. • White bread is lower in fibre than all other bread types. • White bread is often subject to bleaching and flavourings by big bread companies. Gluten Free Pros • Gluten-free bread provides a wheat and gluten free alternative for people with coeliac disease or wheat sensitivity but who love bread. • People with gluten intolerance can suffer scar tissue and delayed gastric emptying from digesting gluten foods. Gluten-free bread avoids this and aids digestion. • Gluten-free bread is commonly made from whole rice flour, xanthan gum and flaxseed meal, which are all very high in fibre. Cons • The flour used in gluten-free bread tends to mould quicker than commercially produced, highly refined breads. Eat gluten-free bread soon after purchase and store in the freezer to encourage freshness when toasting. • Gluten-free bread is much more delicate than normal wheat breads, and can be difficult to create sandwiches and wraps with. • People often believe that “gluten-free” implies the product is healthier. Beware of this misconception: a flour-made chocolate cake and a gluten-free chocolate cake may still contain the same fats and sugar. Spelt Pros • Spelt has high water solubility, which encourages the fast absorption of nutrients, as it is easy to digest. • Spelt bread is high in protein, B complex vitamins and both simple and complex carbohydrates. • The husk on spelt protects the grain from insects and pollutants, meaning producers of spelt don’t have to use harmful insecticides. • Spelt has a low glycaemic index, meaning this is a great option for people at risk of cardiovascular disease diabetes and obesity. • Spelt bread is rich in phytoestrogens and lignans, which can help improve blood cholesterol levels, blood vessel elasticity, bone metabolism and other cellular metabolic processes. Cons • As spelt flour is more difficult to process, it is slightly more expensive than most other breads. • People often believe that spelt is gluten-free, but it just has a lower level of gluten than modern wheat. People with severe gluten intolerance and coeliac disease should not consume spelt flour. Sourdough Pros • The long fermentation process of sourdough releases nutrients such as iron, zinc and magnesium, antioxidants, folic acid and other B vitamins more rapidly into our bodies. • Sourdough produces the lowest blood sugar response of any other type of bread, which is extremely important for diabetics. • Sourdough is very low in gluten, meaning those with lower level gluten intolerance are often unaffected. • The fermentation of sourdough also increases the content of beneficial bacteria in the gut, which also help prevent yeast overgrowth and infection. Cons • Like spelt flour, the process of baking sourdough is a little more complex, which means it is a bit more expensive than other breads. • Though its flavour is a primary reason for its popularity, a lot of people complain of sourdough’s bitter, vinegary flavour. It may take some getting used to for lovers of sweeter bread. pm 56 Pindara Magazine Autumn 2015
Pindara Private Hospital Magazine - Issue Four
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