April 2021
Jacqui Lewis - BHSc Nutritional and Dietetic Medicine

What’s All the Fuss About Bread Anyway?

Delicious bread alternatives

Ah, bread...the memories that are conjured up at the very word.  Warm, stretchy toasty bread with a swipe of butter and a smatter of vegemite - it's part of the fabric of our youth!

We were raised on cereal for breaky, a vegemite sandwich for lunch, and spag bol for dinner -
and we are ok? 
Or are we?  Obesity is at an all-time high - thanks to the introduction of the Low Fat, High Carb “DIET” and the “Healthy Eating Pyramid”  - which has grains as the greatest portion of the diet.

This is possibly the seat of our problem - High GI refined carbs and processed foods are EVERYWHERE - and the closer we look at the effects on the gut, brain, and the hormonal system when refined flour is on the scene - the more catastrophic it seems to be for our health, our weight and even our state of mind

The type of grains you eat  makes a big difference here. For instance, a 2014 study found that refined carbohydrates drive up the body’s levels of a fatty acid (called palmitoleic acid) to raise the risk of heart disease and type 2 diabetes. Meanwhile, whole grains can improve blood-cholesterol levels and lower risk of heart disease, stroke, obesity, and type 2 diabetes.

The choice is clear.

Why would I eliminate such a huge component of my diet?

Refined carbohydrates are infamous for sending your blood-sugar levels through the roof, only for them to crash back down again. Recent research published in the American Journal of Clinical Nutrition suggests that the rollercoaster ride activates addiction centers in the brain, leading to subsequent cravings. One thing to remember when it comes to appetite control - when insulin, which is released in abundance when refined flour is on the scene - you can expect hunger to increase and even become unmanageable. 

Opting for fibre-rich whole grains, though, can keep blood-sugar levels from plummeting to prevent cravings

Here's 6 things to  expect when bread is not on the menu

1 - Fewer cravings and longer times between meals without feeling hungry
2 - More imagination in your meals - eating sandwiches can become a default - and can lead to bread being consumed at every meal of the day. 
3 - Better Gut health which lead to better vitality, stool output, mental health and immunity

4 - Less Gas and Bloating

5 - Better Blood Glucose regulation = reduced risk of type 2 diabetes and inflammation

6 - Better weight control 

What am I going to use instead of shop bought bread?

Here’s a list of our range of Bread Alternatives and their recipes  to set you up for success:

Buckwheat Flat Bread - BN Healthy
Cloud Bread - BN Healthy
Chickpea Flat Bread - BN Healthy

What if I can't bring myself to remove bread altogether?

Some people just can't see a future without bread in it - and that can be ok if you keep it to a now and then food, not an every meal must come with bread and butter food!

If you do choose to have bread in your life there are things that can help with ameliorating the unwanted health effects that can come along with it.

1 - Use Rye or a good quality Sourdough or Ancient Grain breads  - These breads are not rushed through the vital processes that a good loaf needs to go through to prevent reactivity to gluten like more refined or mainstream breads.

2 - Don't buy your bread at the supermarket - go to an artisan baker or a health food shop and ask them about the range of breads they have and how long the proofing process is etc.

Mainstream go-to supermarket breads are rushed through so that prediction requirements can be met, meaning that the gluten is not acted on for long enough which leaves it pretty much indigestible. 

Multi grain - doesn't necessarily mean the bread is made from Whole grain flour - it can be just white bread with seeds thrown in.

3 - Make your own, and use half whole wheat flour and half rye - making your own bread is tasty and totally satisfying and once you make yourself a loaf of The Life Changing Loaf Of Bread - you’ll never look back!

Brilliant for keeping you full between meals, and has a range of benefits to your gut health

You’ll want to print this one!!​​

Click here for the Recipe

Jacqui Lewis,
BHSc Nutritional and Dietetic Medicine 

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