The most common myths about bread, In our information-overloaded world, getting to the truth can be difficult. It’s like playing the telephone: we often receive distorted, unsubstantiated facts. The same is true for the question of the benefits and harms of bread: there is so much information on the Internet on this topic that try to figure out what is true and what is fiction.
We at How to Green decided to explore this topic. In today’s article, we will try to debunk the main myths about bread and tell you what characteristics you should pay attention to when choosing this product.
Myth 1. Bread makes you fat
Truth: It is not the bread that makes you fat, but rather its excessive or improper consumption.
If you are more afraid of bread than fire, then in vain, scientists believe. Thus, studies have shown that whole grain bread, unlike regular white bread, is not only not dangerous for the figure, but also improves digestion processes and even helps to reduce the amount of visceral fat. However, not only the type of bread is of great importance, but also the quantities in which we eat it. According to scientists , obesity is not caused by specific products, but by regularly exceeding the calorie content due to the excess amount of fats or carbohydrates in food. A balanced diet in terms of macronutrients, which includes moderate consumption of whole-grain bread, is the best solution for those who care about their weight.
Myth 2. The higher the grade of flour, the better the bread
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Truth: The higher the grade of flour, the more harmful the bread
In order to understand which type of wheat flour is the most useful, it is worth remembering the structure of the grain. Firstly, it consists of outer shells, rich in fiber, vitamins, and such valuable minerals as iron, magnesium, and manganese. Secondly, a small part of the grain is the germ, which contains valuable fats, proteins, B vitamins, and even antioxidants. Thirdly, the main part of the grain is the endosperm, which mainly consists of simple starchy carbohydrates and a small amount of proteins and therefore does not bring benefits to our body.
Premium flour, it is the endosperm that is used, maximally cleaning the grain from shells and germ – its most useful components. The flour of the first and second grades is not so purified, therefore it will bring less harm, and whole grain is the ideal option for us. Research confirms the fact that refined and whole-grain flour have different effects on our bodies. For example, regular consumption of refined flour increases the risk of coronary heart disease, while a moderate amount of whole grains in the diet, on the contrary, reduces it. Other experiments have found that premium flour in the diet triggers inflammatory processes in the body, while the consumption of whole grains reduces their risk. Just keep in mind that if you have problems with the gastrointestinal tract, bread made from whole-grain flour is not always a good option, so if in doubt, consult a doctor.
Myth 3. It is better to choose black or grey bread
Truth: It’s better to pay attention to the composition of bread, not its color.
American academic and nutritionist Marion Nesl in her book “Food Policy: How the Food Industry Influences Nutrition and Health” says that when choosing bread, you need to look not at the color or label, but at its composition. According to the author, this is the only way to understand what you have in front of you: truly valuable bread or another pseudo-healthy product on which the food industry makes big money, taking advantage of the fact that you are too lazy to look at the composition. For example, regular wheat bread can be gray only because dark malt or, worse, dyes have been added to it, and the name of the bread “multigrain” can only mean that in addition to premium wheat flour, it contains one or two more types of cereals.
Myth 4. Gluten-free bread is the healthiest
Truth: Being gluten-free doesn’t guarantee health benefits
Be careful with wheat, rye, or barley bread labeled “gluten-free,” because this label does not always mean that you have a healthier product in front of you. Gluten is a complex plant protein that is responsible for the stickiness, elasticity, and fluffiness of the dough, so, according to scientists, manufacturers are forced to use alternative, often harmful substances to achieve the desired consistency and softness of bread with gluten-free flour. According to research, these include hydrocolloids such as xanthan or guar gum, emulsifiers, and stabilizers. In addition, gluten-free bread often contains saturated fats and sugar and lags behind regular bread in terms of fiber and protein content. So, if you are avoiding gluten for whatever reason, you should pay attention not to the usual wheat or rye bread from which gluten has been removed, but to products that do not initially contain it, bread or crispbreads made from rice flour, quinoa, buckwheat, chia or flax seeds.
Myth 5. The more complex the composition of bread, the better it is
Truth: A long list of ingredients on a bread package is more likely to indicate that you are looking at a lower-quality product
According to nutritionist Marion Nesl, the healthiest bread is the one that only requires 4-5 ingredients to make. A long list of words you can’t even pronounce is a sign to put the bread back on the store shelf. The composition of good bread looks something like this: rye flour (95%), second-grade wheat flour (5%), water, salt, and sourdough. Of course, the flour does not have to be rye: whole wheat, buckwheat, oatmeal, and spelled will do. Additional ingredients that will only bring benefits are seeds, flax seeds, nuts, or dried fruits.
The main conclusion that can be drawn from our article is: doubt, doubt, and doubt again! This is the unconditional engine of the process of cognition. Of course, it is difficult to stop believing in what you have been convinced of your entire conscious life, but from time to time questioning even the most established beliefs is very useful for our thinking and the correctness of decisions. Otherwise, how else to keep up with the times, adapting to new conditions and knowledge?
