how many calories are in a slice of sourdough bread

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Can You Eat 2 Slices of Bread Per Day And Still Lose Weight? [IDEAL Fat Burning?]

can you eat two slices of bread per day,and still lose weight I'm breaking down,whether or not you can include bread,into your diet and still achieve your,weight loss goals in today's video all,right guys if you need to my channel and,you don't know who I am my name is,autumn and I'm a certified clinical,nutritionist with my masters nutrition,Human Performance on my channel I'm,typically talking about the science back,in holistic methods that you can use in,order to achieve your walnuts dreams so,if you have a wellness goal in mind make,sure you subscribe now in order to fully,understand this question of whether or,not bread can be eaten and still achieve,your weight loss goals we first need to,dive into what it is that actually,causes weight gain and what causes,weight loss in the first place this is,important to understand because it's,going to explain to you why it is that,so many people like Oprah for example,are telling you that you can eat bread,and still lose weight now there are two,main theories for why we gain or lose,weight that first theory is the calories,in calories out theory of weight loss or,Sica as some people know it now for,weight loss to be achieved with this,theory it all comes down to calorie,restriction period that's the simplicity,of the calories and calories out there,is that as long as you have your,calories or your food intake from a,certain number that you will inevitably,lose weight in fact you'll see a lot of,different formulas that go along with,this theory in order to calculate,exactly how many calories you burn your,BMR your metabolism all of this in order,to determine exactly how many calories,you need to take in in order to be in a,deficit in order to lose weight I'm,editing this video but one thing I also,wanted to add in here is that why bread,fit so well into the calories in,calories out theory of weight loss,because bread is generally a lower,calorie food compared to some other,foods so that's why people like Oprah,will tell you that you can add this in,and still achieve your weight loss goals,because it is a lower calorie food that,fits into those low calorie guidelines,and the crazy thing about this again,assuming that this theory is correct you,have to be very specific when it comes,to how many calories you're eating in a,day because scientists who go by this,theory are predicting that just the,surplus of a hundred calories per day is,the determinant for whether or not,you're going to gain ten pounds per year,and eventually slip into you obesity let,me put that into perspective because,that's essentially the equivalent of,putting an extra drizzle of olive oil on,your salad that will determine if you,become a,or not and leave further irony of this,is that the Nutrition Facts labels which,is how a lot of people are determining,their calorie intake can have up to a,twenty percent error rate this means,that a 200 calorie protein bar can have,240 calories and still be in that,guideline and still say that it's 200,calories and with such an apparent,strict level of calories that you need,to adhere to if you are looking to lose,or maintain weight that extra 20 percent,margin error really adds up and yet,there are people all around the world,who maintain their weight or lose weight,like myself and like a lot of my clients,without ever counting a single calorie,how can that be,the other main problem with this,calories in calories out theory is that,it does not address what happens at food,once it enters your body which leads us,to the second main theory of weight loss,and that's the carbohydrate insulin,model of obesity or CIN the main,difference between calories and calories,out Theory versus the CIN theory is that,the CIN Theory actually takes into,account what happens that food hormonal,e once it enters your body the main,driver for shutting off fat burning,which is called lipolysis and putting,you into more of that storage mode is,the hormone influence insulin is our,storing hormone it's our anabolic,hormone that mainly responds to the,intake of carbohydrates when you eat,carbohydrates your body releases insulin,and it releases insulin in response to,the amount of carbohydrates eaten that,means if you eve a large bowl of pasta,you're going to secrete more insulin if,you had a bowl of broccoli the more,insulin or at least the stronger storing,effect it's going to have in your body,and the more actively you're working,against your weight-loss goals with this,concept in mind it makes you think well,what happens if you eat a lower,carbohydrate meal like a grilled salmon,with sauteed greens what happens to that,energy that isn't just immediately,stored as fat well it's really cool is,that this energy actually becomes,available for yourself to use as energy,rather than it just being locked up in,your fat unable to be used this is why,people tend to feel more energized in,that brain fog will clear up when they,have more access to that energy because,insulin isn't blocking the u

Carbs in Bread: What you NEED to know!

Carbs in Bread: What you NEED to know!

who doesn't love bread it's a staple for,people all over the world or but so many,varieties shapes and sizes it can be,tricky to work out the carbs well we've,got you covered let's run through ten,common types and we'll reveal which,bread has the highest amount of carbs at,the end of the video,hi I'm yellow and welcome to calves and,cows the channel that helps you,understand the food you eat,so you can manage your diabetes and,weight and lead a healthy lifestyle if,you are new to the channel hit subscribe,and the bell button for all the latest,carb counting advice today we've got,some top tips and key facts about carbs,in 10 popular types of bread so let's,get started a medium slice of bread,white wholemeal all Gregory contains,around 15 grams of carbs and thicker,slices contain around 20 grams remember,to count the cards in toast toppings,like Jam marmalade honey and chocolate,spread as they can add a significant,amount of carbs to your breakfast while,a small bap has around 25 grams of carbs,a large one has more than doubled that,at 50 to 60 grams if you're eating out a,typical burger bun has 40 grams of carbs,and a hotdog roll around 20 grams,one inch a baguette equates to 10 grams,of carbs useful to know when estimating,the carbs and garlic bread slices or,cutting a chunk of baguette due to their,density bagels have more carbs than you,may think at 50 grams and even a bit,more if it's a sweet or raisin Baker,next we have some lunchtime favorites,cheer batters and paninis have a typical,carb content of around 50 grams and a,large tortilla used for fajitas burritos,and wraps contains around 35 grams of,carbs remember to count the carbs in the,fillings such as rice beans salsa sweet,sauces and chutneys chapatis and,parathas are made in a variety of sizes,but a typical chapati comes in at 15 to,20 grams of carbs and a paratha between,30 and 40 grams is a Pop Adama type of,bread yeah why not small ones have 4,grams of carbs and large ones 7 grams,these may sound like low numbers but try,having just one Papa dog next time they,are placed in front of you they can be,irresistible especially if you've got,the munchies waiting for that delicious,curry to arrive and the carbs can soon,add up chomp through 3 large problems,and you've just added 20 grams of carbs,to your meal Plus remember to add the,carbs from the mango in sweet chutneys,to pizza breads range from 20 grams of,carbs for a mini doubling to 40 grams,for our standard size and nearly 50,grams of carbs for a big pitter useful,to know for that Friday night kebab you,can see here that the majority of carbs,in this kebab are coming from the pizza,bread but which type of bread has the,highest carb content all the varieties,so far have ranged from 4 grams like a,small poppadom to 60 grams like this,large bap but there's one type that has,even more the 10th bread is an Indian,takeaway favourite for sure it is of,course the naan bread while a small one,has 30 grams a full sized man can have,70 grams of carbs or even more so you,may consider sharing your nan with your,nan she happens to be there or anywhere,else,want to know the quickest way to,estimate the carbs in bread simply half,the weight of the bread the number you,get is roughly the amount of carbs that,contains so a piece of bread weighing 80,grams will have around 40 grams of carbs,and to get more fiber wherever possible,choose whole grain options which can,have double the fiber of white variety,this is an easy way to boost your fiber,intake all the foods shown today are,from the cars and cars Carbon calorie,counter and world foods books links to,the full range of best-selling books are,in the description below so what type of,bread do you love the most and must,admit I'm partial to a crispy crumpet,with nut butter and Marmite,share your bread favorites down in the,comments lots more carb counting videos,coming soon be sure to hit subscribe and,press the Bell button so you don't miss,any tips head over to the website to,download our fifty free PDFs for,diabetes quit awesome carb counting to,get started which includes a PDF all,about bread that's it for today thanks,for watching and see you next time

Why Sourdough Bread Is Better Than Most Breads

Why Sourdough Bread Is Better Than Most Breads

sourdough bread is an old favorite that,has recently risen in popularity many,consider it to be tastier and healthier,than conventional bread and some even,say that it's easier to digest and,better for your blood sugar levels but,is there any truth to these claims,that's what I'm looking at in this video,Serrano is one of the oldest forms of,grain fermentation it was the customary,form of bread leavening until baker's,yeast replaced it a few centuries ago a,leavened bread is a bread whose dough,Rises during the bread making process,usually as a result of gas being,produced as the grain ferments,now most leavened breads use commercial,baker's yeast to help the dough rise,however traditional sourdough,fermentation relies on wild yeast and,lactic acid bacteria that are naturally,present in flour to live in the bread as,a result sourdough bread takes much,longer to ferment and rise than,conventional bread and that's what gives,it a unique texture and flavor buying,sourdough bread from an artisan baker or,a farmers market will increase the,likelihood that it's a a true sourdough,store-bought sourdough are taking,shortcuts now in the fermentation,process it's more nutritious than,regular bread,although sourdough bread is often made,from the same flour as conventional,bread its fermentation process improves,the nutrient profile someone for,starters whole grain breads contain a,good amount of minerals like magnesium,zinc and potassium,unfortunately the absorption of these,minerals is limited by the presence of,phytic acid which is commonly referred,to as phytate phytates are considered,enter nutrients because they bind to,minerals reducing your body's ability to,absorb them interestingly the lactic,acid bacteria found in sourdough bread,lowers the breads pH which helps degrade,phytates now this results in a bread,that has a much lower phytate content,than other types of bread one study,showed that sourdough fermentation may,reduce the phytate content of bread by,24 to 50% more than conventional yeast,fermentation so lower phytate levels,increased mineral absorption which is,the main reason why sourdough bread is,more nutritious than other types of,bread it's easier to digest and often,safe for people with gluten intolerance,sourdough is typically easier to digest,than bread fermented with baker's yeast,this may be because sourdough,fermentation degrades gluten to a,greater extent than other methods,gluten is a type of protein found in,certain grains now it can cause,digestive problems in people who are,sensitive or have celiac disease and,gluten tolerance varies from person to,person some have no visible issues,digesting gluten whereas it can cause,stomach pain bloating diarrhea or,constipation,and others so sardos low gluten content,will definitely make it easier to digest,in certain people particularly those who,are sensitive to gluten it's still not,appropriate for celiac disease though,research has shown that the sourdough,fermentation process may also help,improve the taste texture and nutrient,availability of gluten-free bread this,makes gluten-free sourdough bread an,interesting alternative for those,needing to avoid all gluten such as,those with celiac disease it may be,better for blood sugar control sourdough,breads may have better effects on blood,sugar and insulin levels compared to,other types of bread although the reason,for this is not quite understood,researchers believe that the sourdough,fermentation process may modify the,structure of carbohydrate molecules now,this reduces the breads glycemic index,or GI score and slows down the speed at,which sugar enters the bloodstream in,addition the lactic acid bacteria found,in the dough produces organic acids,during fermentation some researchers say,these acids may help delay stomach,emptying and prevent a spike in blood,sugar in a way similar to vinegar,several studies compared participants a,glucose response after eating sourdough,bread and bread fermented with baker's,yeast overall participants who ate the,sourdough bread had lower blood sugar,and insulin levels than those who ate,the other types of bread as you can see,sourdough bread is a great alternative,to conventional bread it's low gluten,and phytate levels make it more,nutritious and easier to digest it also,seems less likely to spike your blood,sugar levels which makes an option for,those who monitoring blood sugar so all,things considered it's definitely worth,giving a try thanks for watching make,sure to give this video a thumbs up if,you found it informative and don't,forget to subscribe to the authority and,nutrition youtube channel by clicking,the red subscribe button below this,video

Does Sourdough Bread cause Blood Sugar Spikes for People with Diabetes? Dr Chan explains

Does Sourdough Bread cause Blood Sugar Spikes for People with Diabetes? Dr Chan explains

Sourdough bread. Does sourdough bread raise blood sugar? What,is the impact on blood sugar within the first two hours of,eating sourdough bread? And is the blood sugar spike from,eating sourdough bread any different from eating other,types of breads. What is the GI or glycemic index of sourdough,bread? These are some of the questions that I'm going to,tackle in this episode of KNOW WHAT YOU EAT. Welcome to the,Habits Pharmacy where Habits become Medicine. I'm,Dr Chan, your host. I always review very thoroughly the,eating habits of all my patients, including those with,diabetes. And sometimes I will see some of them having,obviously excessive amounts of bread. And I would point it out,to them and some of them would tell me, "Doctor, these are not,normal breads. They are sourdough breads. They do not,cause blood sugar spikes. Or "Doctor, I was told by my friends,that because of the special way that Sourdough breads are made,,they are different from other breads. So people with diabetes,can take sourdough breads freely." So, let's examine this,statement. "Sourdough breads do not raise blood sugar and,people with diabetes can take it freely in any amounts,without any concerns about having any unhealthy blood,sugar spikes from eating sourdough breads." True or,false? What do you think? Let's have a mini quiz, a multiple,choice question quiz with regards to sourdough breads.,Which of these statements do you think is true? Is it A,,sourdough bread does not raise blood sugar. People with,diabetes can take it freely. Or is it B, sourdough bread raises,blood sugar as much as any other breads. People with,diabetes should still be mindful of that. Or is it C,,sourdough bread will still raise blood sugar albeit to a,lesser degree than most other breads. People with diabetes,should still be mindful of the fact. Which of these,statements do you think more accurately reflect how,sourdough breads might affect blood sugar? Is it A, B or C?,Why don't you write down your answer in the comment section,below? One way of looking at the impact of any food on blood,sugar within the first two hours of ingestion is by,looking at the GI or glycemic index of that food from,databases of GI tests done on that food. And my go to for GI,information is this website maintained by the University of,Sydney, which has one of the largest databases of GI test,results. Go to glycemicindex.com. Then click on GI,search. Type in sourdough and click search. And you will get,a listing of all the records of GI testing done on different,types of sourdough breads in the database. As you can see,the GI of sourdough breads are in the fifties range When one,say that the GI test result of a particular brand or recipe of,sourdough bread is say 54. What does it actually mean? To put,it very simply, almost at the risk of over-simplification. We,can take it to mean that after eating that particular,sourdough bread, the resulting blood sugar spike is about 54%,of the blood sugar spike from eating the equivalent amount of,glucose in the two hours after ingestion. So, with a GI in the,50s range, the GI of sourdough bread is in the low to medium,GI categories. Similar to wholemeal bread. albeit generally a,little lower. This is how the range of GI for sourdough,breads compare with other common staples such as oats,,rice, quinoa and barley. Although the glycemic index,rating of sourdough bread is in the 50s. The actual blood sugar,spikes or the glycemic response for any individual,after eating a meal containing sourdough bread is determined,by more than just the GI of the sourdough bread. It also,depends on a few factors, including that individual's,glucose tolerance, the amounts of sourdough bread eaten, as,well as what other foods were eaten together with the,sourdough bread in that particular meal. At this point,,I want to highlight that the focus of this video is on,discussing the blood sugar impact of sourdough bread. I am,not comparing sourdough bread with other breads in terms of,nutrition, phytates or gluten levels in this video. So, let's go,back to the mini quiz I challenged you with at the,beginning of the video. The answer is not A, it is not,correct to say that sourdough breast does not raise blood,sugar and that people with diabetes can take sourdough,breast freely in any amounts without any concerns about,blood sugar spice. But at the same time, it is also not quite,true to say that sourdough breads raises blood sugar as,much as any other types of breads. The correct answer,should be C, that sourdough bread will still raise blood,sugar albeit usually to a lesser degree than most other breads.,Therefore although sourdough bread has a lower glycemic,index than many other breads, people with diabetes should,still be mindful that sourdough bread with a glycemic index of,about 55 will still raise blood sugar albeit to a lesser degree,than the higher GI breads and should therefore still be mindful,of the other factors that I have highlighted earlier in the,vi

Can’t Give up On Bread? Breads Diabetics Can Eat In Moderation!

Can’t Give up On Bread? Breads Diabetics Can Eat In Moderation!

hello everyone today we are talking,about breads breads are loved by,everyone and almost essential in every,diet around the world it's versatile and,can be used for meals on the go but most,of you know whether you have diabetes or,you're watching your carbs for dieting,purposes,bread can be totally out of question,when it comes to foods dramatically here,your youtube endocrinologist today we,are diving into,the breads and see if you can have any,breads in your diet,and if so which bread types are best and,which ones are worse for you is bread,really totally out of question or is,there any way around it i know for a,fact that there are a lot of like,millions of diabetics out there no,matter how much i beg them they won't,give up on their bread,so instead of asking to give up their,bread i have come up with some,suggestions and i'm gonna teach you some,basics so that you can make your own,mind later in this video i'll give you,some specific breads designed for,diabetics you may want to try also so,stay tuned and stick around for all the,good information that you're about to,hear now look i didn't invent the bread,it was invented in 18 bc by egyptians,actually i don't blame them because they,ate kind of good kind of bread not the,bread wheat they did not have all that,great technology we have today to rip,apart all the fiber and nutrition of,their grains,we did it,well jokes aside guys there is a fact,that a significant difference in how,your body reacts to different types of,breads and yes all breads are nice,because they're soft inside and crunchy,outside yummy yup,typically,bread is high in sugar you know that,wheat flour is commonly used to make,that bread as yid starch gets,transformed to sugar,actually almost all breads incorporate,some ingredients that with the added,sugar the amount of carbs in two pieces,of white bread for example,can be up to 160 calories nearly 40,grams of carbohydrates and yet there may,be only one gram of fiber which means,those,two slices will cause your blood,pressure to go to sky high within 30,minutes now why fiber is important well,the fiber not only slows down the,digestion but also reduces the blood,sugar spikes and the dietary fiber has,also potential to help you lose weight,and control your appetite by making you,feel fuller faster here's a quick trick,for you if you think that the bread,that is classified as a multigrain is,healthy for you think again the term,multigrain only refers to the fact that,it contains just a variety of grains,to claim that it's multi-grain actually,all you need is to have one percent of,all the ingredients as grains that does,not mean the bread is composed entirely,of whole grains so as a result,multi-grain breads can still be,excessively processed and it can be,lacking in nutrients and fiber,gluten-free breads might also,pique your interest but they are not any,better either gluten is a protein so,when you remove it you are really not,changing the carb content at all how,about the brown breads are they any good,well many brown breads actually contain,a lot of sugar,that are made simply with the brown food,coloring to deceive you into believing,that they are actually healthy how do,you choose a good bread then right my,suggestion is to look at the nutrition,labels first you need to find the total,carbohydrate and then locate the fiber,content,you will want to maintain your fiber and,protein high if you are trying to lose,weight and prevent blood sugar spikes if,you have diabetes,so i would say go for a carb to fiber,ratio of 10 to 1 or even better 5 to 1.,so,a bread that has 10 grams of,carbohydrate for example should include,at least one to two grams of fiber per,10 grams of carbs so what breads have,the optimal carbohydrate to fiber ratio,well i would say begin with sourdough,breads that are made with sprouted,grains ezekiel bread for example,is made from sopratic grains so instead,of flour,whole grains are used to,make it so it is a lot of nutrition a,lot of good fiber so sprouting also,lowers the glycemic index so sprouted,breads rather than the typical flour,breads are the best typically grains are,also abundant in zinc,folate iron and magnesium,and just because product breads are also,unprocessed and they have generally,higher nutritional value,so another trick to know if the bread,you're eating is healthy or not and if,the bread you bought,can wait in the room temperature for,more than two days without getting,spoiled or rotted trash that bread,healthy breads go bad quickly so either,you,keep your healthy bread refrigerated and,interestingly for example if you're,looking for an ezekiel bread in the,store you're not going to find that,bread in your regular bread aisle you're,going to find it in the freezer because,those healthy breads don't really sit in,there with the other breads they go bad,very quick and if you cannot keep them,in the refrigerator just share with,other people and just get that bread out,of your house pretty quickly,ne

If Bread is so Bad, Why Are The French People So Thin? – Dr. Berg

If Bread is so Bad, Why Are The French People So Thin? – Dr. Berg

Electrify your metabolism back to,teenage Levels by eating one half,teaspoon of this with ice water and,burning fat like you're still in high,school,every adult human always has around 30,billion fat cells,it's not the number of cells that,increases but their size that matters,amazingly they can balloon up to many,times their average size and become very,large,in 2008 researchers from The karolinska,Institute in Sweden found something,unique,even if you have expensive surgeries,your body regains the exact number of,cells to return to the preset amount,2021 researchers uncovered a way to,actually dissolve them,they discovered a bizarre fat dissolving,Nepalese ice method that turbocharges,metabolism and melts fat by fixing the,recently found root cause of arm butt,and hip fat,it's more powerful than exercise even,when sleeping it's more potent at,burning butt arm and neck fats than any,fad diet,multiple TV and radio shows featured it,recently calling it a booty fat buster,what's more incredible is that this,five-second Alpine ice method had been,hidden for Centuries by a small number,of families in the remote Himalayan,Mountains try it for yourself by,clicking the blue watch now button,if you're like me you eat healthy all,day spinach chicken and broccoli you try,all the diets keto paleo and Vego you're,hungry you're tired but every morning,your wake never changes until you try,this ancient ice water method that has,nothing to do with dieting or exercise,and is revitalizing confidence across,the world,Michael Huxley age 56 dissolved 59,pounds with this Nepalese ice method,at age 62 from Omaha Janet dissolve 39,pounds of fat with this 5 Second ice,method and once I saw the fat melt away,for me too I had to share it with you it,has worked so incredibly well that the,greedy CEOs in the weight loss industry,are scrambling to keep this,life-altering breakthrough hidden to,protect their obscene profits,fans no this has nothing to do with meds,surgery or exercise programs and it,works for everyone I urge you to stop,everything you're doing and click the,blue watch now button to watch a short,free special video explaining how to,quickly dissolve fat with this,incredible Alpine ice water method I may,be going out on a limb here but I bet,your metabolism challenges are about to,change,click watch now before it's too late

Is Sourdough Bread Low Glycemic? | #AskWardee 035

Is Sourdough Bread Low Glycemic? | #AskWardee 035

hi and welcome to ask wordy I'm warty a,wife and mom of three and the lead,teacher and founder of traditional,cooking school calm I'm also the author,of the Complete Idiot's Guide to,fermenting foods ask 40 is the weekly,show devoted to your nikoline questions,about traditional cooking,maybe it's your sourdough starter your,sauerkraut super foods broth or anything,else to do with traditional cooking,that's what we talk about,you can catch ask 40 live each Wednesday,at 10 a.m. Pacific that's 1 p.m. Eastern,or through the podcast or video replays,at ask 40 TV and now let's get to,today's show hi everyone welcome to ask,40 episode 35 I'm so glad you're with me,we do have a live audience so hello to,all of you on periscope and Facebook,live and those of you who are checking,out the replay later via itunes podcast,or the video replay or the show notes,welcome to you have a great question,today to answer about sourdough it's a,question I get a lot and Shannon D is,the one who recently asked it so I,thought it would be great if we covered,it so here's a little bit of,housekeeping for you this will be,released later as a podcast if you're,watching me live it'll be released later,as a podcast and a video replay right,now though right now in fact I published,early the show notes of everything I'm,planning to share with you so if you can,do dual tabs or another device or,whatever and you want to follow along,and get length and more you can go to,trad cook school comm / 8 w 0 3 5 that's,for ask warty episode 35 all right so,those are ready for you and when the,podcasts and the video replay are done,they will be embedded there as well and,of course you can check out all the ask,40 archives at a squirty TV ok well,let's get into today's question it comes,from Shannon Dee she says I have a,question that sort of dovetails on the,lighter fluffer fluffy your sourdough,question which I answered a few weeks,back ask Gordy TV you can check that out,that you recently went over I stumbled,upon information on how,grains aren't healthy because they cause,blood sugar to spike because they're,high glycemic this information came from,a cookbook author who wrote a cookbook,on low glycemic breads and baked goods I,was wondering about your take on this,and if you could tell me if sourdough,breads cause bloggers blood sugar to,spiked like other whole-grain breads,signed off shannon d great question,shannon i'm thrilled you asked this it,actually has been something i've been,wanting to get to the bottom of myself,so the other day I sat down and,researched it and I feel like we have a,good answer now so let's talk first,about what is look-alike sumak index,make sure everybody understands because,we're talking about something that's,this technical term I want to make sure,we're all on the same page so here's the,definition of glycemic index the,glycemic index or GI you might see it on,the internet is a system that ranks,foods on a scale from 1 to 100 based on,their effect on blood sugar levels so,that's the official definition now the,purpose of this scale is it's so,sensitive individuals so individuals,that are sensitive to blood sugar spikes,can judge the impact that a particular,food is going to have on their blood,sugar and accordingly eat or avoid it so,it's information that helps you be,educated and or devise a diet plan,that's going to work for you if you need,to manage blood sugar and I I bet you,know where we're going with this this is,very important for diabetics in managing,their blood sugar through diet and it's,even those even important for those,who've been told like by a doctor or,some healthcare practitioner or even,through their own experience that you're,at risk for developing diabetes you are,you have you're sensitive to spikes in,your blood sugar so for all those kind,of camps those people need to watch,their blood sugar and manage it through,diets so the glycemic index is a very,helpful tool for assessing how a food is,going to affect blood sugar here is a,little bit about the index high GI foods,it's a scale of 1 to 100 remember so a,high GI food is ranked at 70 or greater,potatoes white potatoes are an example,of a high GI food,medium GI foods are ranked from 56 to 69,and foods that are in this category,would be sweet potatoes and corn you're,sweeter fruits like pineapple and,apricots and one grain well it's a,pseudo grain millet I think it's a,pseudo grain but anyway it's in that,category what we call grains so that's,medium GI now low GI foods are ranked at,55 or lower so you'd have carrots other,moderately sweet vegetables most other,fruits most nuts or seeds beans dairy,and most grains are in this low GI,category and then you have a very less,that low GI yeah then you have a very,low GI category and really that is just,below everything else because there are,foods that have no impact on blood sugar,that we know of,or no established GI value so you have,non starchy vegetables you have your,spices and herbs you have

Can bread be healthy? With Vanessa Kimbell and Tim Spector

Can bread be healthy? With Vanessa Kimbell and Tim Spector

welcome to zoe science and nutrition,where world leading scientists explain,how their research can improve your,health,it is no exaggeration to say that bread,created modern humanity,archaeologists in the middle east have,found fossilized breadcrumbs from over,14 000 years ago,it was the cultivation of wheat for,flower that transformed our ancestors,from hunter-gatherers to city dwellers,today millions of us start the day with,a slice of toast,and most lunches in the us and uk are,wrapped in a slice of bread or a burger,bun,as a cheap flexible and delicious energy,source this is no surprise,but bread is not what it once was,modern industrial processes designed to,reduce the time and cost of baking,mean that today's bread would be,unrecognizable to our ancestors,these processes were invented with the,best of intentions,as growing populations meant more mouths,to feed,without this progress countless lives,might have been lost,but this technological progress has a,cost,today's bread resembles a sugary drink,it tastes good,it looks good on the outside,but it has lost most of its nutritional,content,with most of its fiber gone and no time,for bacteria to work its fermenting,magic,bread has become a simple starch,rapidly turned into sugar in our blood,and offering little to support our gut,bacteria,for this reason bread is increasingly,demonized as an evil carb,so in today's episode we're finding out,if bread can ever be healthy,which types are better than others and,what to look out for when doing your,grocery shopping,you'll also hear a bombshell about what,baked in the store really means,joining me today,is vanessa kimball author founder of the,sourdough school and specialist in the,subject of bread nutrition and,digestibility and tim spector one of the,world's top 100 most cited scientists,and my scientific co-founder at zoe,vanessa and tim thank you for joining me,today,as usual why don't we start with a quick,fire round of questions from our,listeners so starting with tim,can bread be part of a healthy diet,absolutely it can yes,but,perhaps not for everybody and not all,the time,bread contains gluten,is gluten bad for most people,gluten is not bad for most people,definitely bad for one percent of the,population,and,often people,many more people think they have a,problem with gluten than really do,brilliant and last one for tim is,sourdough bread healthy,it depends how you make it,so good sourdough bread,is healthy for most people,bad sourdough bread is probably as,unhealthy as other breads,so vanessa are all breads made in,roughly the same way,no absolutely not,there's an extreme difference between,different uh processes of making bread,is all sourdough bread the same however,no,even more confusing,i think we'll be coming back to that,then um is there live bacteria in,sourdough bread in the way that there is,in yogurt,there should be if it's made correctly,all right is there a common,misconception about bread that makes you,annoyed or laugh,yes i get really cross when people blame,gluten for everything gluten bashing,uh it's uh,i i often,shout at my instagram feed when i see,dietitians and nutritionists saying,avoid gluten without the full facts and,i can look like the mad pigeon lady in,the park sort of yelling at,at,the screen because it frustrates me,immensely,that the amount of misinformation about,bread that is out there,well why don't we start with why bread,matters,and tim why is bread,important it's been demonized as sort of,the ultimate evil carb,what's the truth about how it affects,our health,what's important about bread is how much,a part of our,staple diet it is so it's,its importance is in,the percentage it makes up of all our,energy and all our meals,80 percent of british people have a,sandwich,for their lunch and that has only,happened since the 1980s,so,just that mere fact alone means that the,choice of bread has a crucial impact on,large parts of a diet which perhaps it,didn't quite have,50 years ago,so i think that's that's the importance,and it's for many people it it can be,the only source of fiber,uh,it's,crucial therefore that we we understand,bread and,we try to work out that haven't seen,good breads and bad breads and realize,that there's huge range and so your,choice of not only when to eat bread but,also what type of bread to eat are,absolutely crucial to our health,and i think a lot of our listeners asked,whether bread was basically empty,calories,they feel that it makes them put on,weight you know i think they're coming,out this was an assumption that um,the bread is not a very good part of our,diet and there's many better things that,we could be eating where are you on that,well i think i think if you at mainly,bread,that would be true and a lot of people,do eat mainly bread,people who have crisp sandwiches or,basically have it three times a day in,its in its worst cheapest form,are having a very poor diet indeed and,this is,because it's,that sort of bread is ultra processed,an

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