- For a healthier bread choice, wholemeal bread is recommended
Minimal ingredients, use of nut butters
Add protein and healthy fats to bread for blood sugar control
[리얼푸드=육성연 기자] As the number of people who like bread increases, the amount of bread consumed by Koreans also increases, but there is a high perception that bread is relatively unhealthy. This is because sodium, sugar and fat are added more than expected during the manufacturing process.
You don’t have to give up bread, though. If you strictly control your favorite food, it can have the opposite effect of increasing your cravings and reducing your enjoyment of life. If you have a particular fondness for bread or want to use it for a simple meal, there is a way to choose healthier bread.
Wholemeal or fermented bread… The materials are “minimal”.
Bread is one of the carbohydrates that modern people avoid, but it is also a food that can be consumed as a ‘healthy carbohydrate’ depending on the type. This is the case if you choose wholemeal bread instead of white bread. Whole grains are rich in dietary fiber and contain various vitamins and minerals. According to a study by the National University of Health in Lombardy (2017), the daily consumption of whole grains can help prevent type 2 diabetes, cardiovascular disease and pancreatic cancer. There are various types of wholemeal bread on the market these days, such as wholemeal bread, rye bread, and oat bread.
If you are concerned about gut health or want easier digestion, you can choose bread for the shower. Slow sourdough bread contains microorganisms that are beneficial for gut health.
In addition to the flour, check the ingredients used to make the bread. The best is bread made with ‘minimal’ ingredients, such as water, salt and yeast. It is also a good idea to choose organic bread made with organic ingredients.
Use of vegetable spreads such as almond butter
Butter consumed with bread can also be consumed healthier by replacing it with vegetables. Butter is a food high in saturated fat, so if you use various nut butters or vegetable spreads instead of butter, you can also consume unsaturated fatty acids and antioxidants that are beneficial to the body. For example, if you spread almond butter on wholemeal bread, you can enjoy a tastier flavor.
Bread + good fat + proteins for blood sugar control
Refined white wheat bread also has the disadvantage of rapidly raising blood sugar. For blood sugar control, it is recommended to eat bread with healthy proteins and fats. This is because the rate of blood sugar rise is slower than eating bread alone.
You can add healthy fats by placing avocados or olive oil on top of wholemeal bread. To make high-protein bread, you can also mix whey protein powder into the baking dough. At the recent ‘Whey Protein Utilization Bakery Workshop’, bakery expert Lee Young-kwan said: “If you mix 30% whey protein with the dough used to make scones and biscuits, a snack to high protein content that is good for middle-aged people are supplemented. “
It is also a good way to supplement protein while eating eggs, Greek yogurt, cottage cheese, etc. with bread.
