How to choose healthy and safe bread in the nearest store

Each of us has thought about the benefits, harms, and categorical rejection of bread. There is an opinion that bread is not very healthy for the body and it is better not to eat it, but what should those who cannot imagine their diet without this product do?

Sydney Green, MD, nutritionist and member of the Medical Council, shared some tips on how to find healthy bread and how to choose it correctly, reports Еatthis.

She advises choosing bread with fiber, protein, and no added sugar.

"Whole wheat sourdough is great for people with sensitive stomachs because of its slow fermentation process and natural beneficial bacteria that partially break down gastrointestinal irritants such as phytic acid, wheat, and gluten," Green says.

Sourdough is made with the help of yeast and beneficial bacteria

The naturally occurring sourdough yeast ferments wheat flour produces carbon dioxide, which causes the bubbles you see in a piece of bread and also leaves a trace in the dough.

The bacteria produce many compounds, such as lactic acid: the compound that causes the sourness. The acid has another function: it helps to lower the pH of the dough. In other words, it makes the dough more acidic.

According to a study by the Journal of Agricultural and Food Chemistry, a more acidic dough allows for increased production of wheat enzymes such as phytase.

According to Greene, phytase is what breaks down phytic acid, which can disrupt the body's natural absorption of iron, zinc, and calcium and can contribute to mineral deficiencies. But in sourdough bread, the concentration of phytate can be reduced by 71%!

The nutritionist also notes that sourdough bread is a good option for people with sensitive stomachs. That's because this type of bread has a longer fermentation period than most store-bought breads that use fast-acting yeast.

Since the yeast has more time to ferment the wheat, it has more time to break down the proteins and carbohydrates in the flour, especially a type of carbohydrate called fructan.

According to a gastroenterology study, this carbohydrate can cause digestive upset in many people when they eat ultra-pasteurized bread.

What can be more useful in exchange for bread

The expert advises replacing it with sweet potato toast.

"Cut the sweet potatoes lengthwise into thin slices, about 0.5 cm, fry them, and add your favorite toppings," says Sydney Green.