If you are a follower of the paleo diet you know that the consumption of cereals is not recommended.
From an evolutionary point of view we do not consume cereals for 99% of our existence. It is logical to think that no is the food to which we are best adapted as a species, nor should it be essential for our survival..
Nowadays, many modern foods are made from cereals: bread, cookies, pastries, breakfast cereals, bread...
And today it seems that "we have been eating bread all our lives". In addition, we are so used to consuming it on a daily basis that it may be the most difficult point to achieve in order to be paleo..
We will learn how to limit consumption and the differences between breads to choose the best ones without giving up completely.
Cereals are low in nutrients
The food pyramid (non-paleo) recommends taking between 50-60% of the daily intake from cereals..
This recommendation does not make much sense from a nutritional density point of view.since the cereals are a poor food.
What is nutrient density?
Nutritional density refers to the amount of nutrients that a food provides per calorie. This concept is relevant when it comes to choosing foods, since we to concentrate as many nutrients as possible.
In other words, a diet with less nutrients per calorie means you have to eat more to meet your needs. The Calorie gain is directly related to overweight. and all the risks involved.
It is not enough to be full, it is necessary to be nourished. to maintain vital functions.
Cereals contain antinutrients (gluten, lectins and phytates) that prevent the proper absorption of other nutrients and contribute to problems such as intestinal permeability.
There is a sector of the population that is gluten intolerant (protein present in cereals such as wheat, rye and barley) and therefore cannot consume these foods.
On another level, there are people who are sensitive to gluten and although they can tolerate it, they must consume it on a limited basis.
Is bread fattening?
Bread made from wheat flour is the most common. It is a cheap ingredient and thanks to gluten the result is spongy.
As demonstrated several studies reduced bread consumption is associated with decreased abdominal fat and weight loss.
The main causes of bread promoting weight gain are:
- Triggers a insulin response which does not promote fat mobilization for weight loss.
- Causes intestinal inflammation hindering the proper functioning of the microbiota.
- Their low satiating capacity which causes it to be eaten in large quantities.
- Their addictive power related to the previous point, it is difficult to control its consumption.
In addition, as we have mentioned, it is not a nutritionally dense food and it is not a can displace the consumption of other foods with higher micronutrient intakes.
Is whole wheat bread better?
Whole wheat bread should be made from the whole wheat (including the husk).. However, the bread making process is so economized that it is cheaper to make whole wheat bread from refined wheat and then add bran (fiber).
First of all, it is necessary to differentiate between bread sold to us as wholemeal vs. bread that is really wholemeal. In its ingredients you must put: whole wheat flour. Otherwise, the process used in its elaboration is the same as that of white bread.
And although it may have had a better reputation, whole-grain bread has provides a higher amount of anti-nutrients than white as it also includes the peel.
Another problem with modern bread (white or whole wheat) is the use of chemical yeasts that accelerate the fermentation process in its elaboration. This haste means that the benefits of natural fermentation are lost, which are described in more detail below.
Recommendations for eating bread
Bread lovers don't worry, this is not the end of your happy days. It is best to reduce consumption to make room for other foods that are nutritionally more interesting, but are not we do not have to give up completely.
There are options within the variety of breads that are more recommended:
Sourdough is a sourdough with bacteria. Before the invention of chemical yeast, bread was made with long fermentations.
The main benefits that this natural method of bread making brings to the table:
- Gluten reductionDuring the process the bacteria present in the dough consume the gluten.
- It also reduces the amount of phytates making its minerals more available.
- The cooler longer and this avoids the addition of preservatives.
Fermented foods provide great benefits for our digestive health, here you can read more. benefits of fermented foods and learn about one of the most famous healthy beverages today.
Soaking the cereals in water promotes seed growth. In this process in which the sprout is created
- to reduce antinutrients present
- and decreases glycemic response by degrading part of the starch
This improves the nutritional profile of bread and facilitates digestion.
Bread without cereals
Evidently, if the problem is the cereals, taking them out of the recipe will solve the problem at once, but it is not so easy to make bread without wheat.
We are used to certain characteristics: sponginess, texture, flavor... And there are proposals without cereals: buckwheat, coconut, almond, seeds, quinoa... keep an open mind and don't expect the typical bread.
Bread made from ancient wheat: spelt, kamut
Old wheat is varieties with more minerals and less gluten in natural form.