Even if you’re on a weight loss journey or looking to lower cholesterol, there’s no reason to give up bread. Scientists in Spain say one type could actually help
A certain type of bread has been singled out as the ideal choice for those looking to shed pounds and lower their cholesterol levels. Spanish research revealed that locals consume an average of 27.35 kilos of bread each year, according to the 2023 Food Consumption Report by the Ministry of Agriculture, Fisheries, and Food, the website Cope reports.
The Spanish Nutrition Foundation has highlighted the health benefits of various types of bread, with rye bread being particularly beneficial. The foundation stated: “Rye bread stands out for its low fat content-3.3 grams per 100 grams of product-making it helpful for those looking to lose weight or reduce calorie intake. Additionally, its fibre helps us feel fuller and improves digestion. It also helps eliminate ‘bad’ cholesterol, known as LDL cholesterol, thus preventing cardiovascular problems by keeping arteries clean.
“Rye bread is rich in phosphorus, which strengthens bones and teeth, beneficial for both older people and those still growing. It also contains minerals like iron, calcium, selenium, and sodium, along with healthy fatty acids. This strengthens the immune system and improves metabolism, which can be very beneficial for vegetarian or vegan diets.”, they added. Recently, the NHS also advised people to ‘always’ add these foods to their plate to help with weight loss.
The Spanish Digestive System Foundation further noted that rye sourdough allows gut microbes to regulate blood sugar levels among other benefits. It was also found that eating rye bread results in a slower drop in blood sugar levels, which is highly beneficial for our health.
Health specialists have given the thumbs up to rye bread as a daily staple for those looking to shed some pounds, but caution against eating too much. A fresh study from the University of Eastern Finland has revealed that both lactic acid and gut bacteria play a role in the health perks of whole rye, used in baking breads that are better than regular loaves with their high fibre and nutrient content, reports Surrey Live.
The rye sourdough used in baking rye bread is teeming with lactic acid bacteria. These bacteria not only ferment the dough, but also alter the bioactive compounds found in rye.
They give out out branched-chain amino acids and small peptides containing amino acids, known to influence insulin metabolism among other things. Many of the compounds found in rye are processed by gut bacteria before being absorbed by the body.
This research, featured in the Metabolomics journal, has demonstrated that gut microbes and microbes found in sourdough produce compounds that are partially identical. However, gut microbes also produce derivatives of trimethylglycine, also known as betaine, contained in rye.
Research discovered that eating rye resulted in a more gradual decline in blood sugar levels, producing positive health outcomes for reasons that remain unclear.
A crucial element behind rye’s health advantages lies in its bioactive compounds, or phytochemicals, which function as antioxidants.
Intestinal bacteria also seem to play a vital role in transforming these compounds into a readily absorbable form, enabling them to deliver enhanced benefits.
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Nutritional scientist Professor Tim Spector has also previously championed this grain, saying: “Don’t be fooled by health halos such as ‘high-fibre’ on bread packaging, the threshold for this claim is very low at only around 6g/100g. Instead, look out for a carb-to-fibre ratio (C:F) of less than 5:1. I tend to go for rye or spelt flour sourdough breads with as many seeds as possible.
“Research has shown that compared to wholewheat bread, rye appears to produce better metabolic and microbiome responses and keeps you full for longer. Choosing sourdough may improve the digestibility of bread, with one study finding that sourdough bread caused significantly lower symptoms in people with IBS than mechanically produced bread.
“Most supermarket sourdough breads add several chemicals to including commercial yeasts, flavourings and emulsifiers to imitate the taste of real sourdough in far less time, so even if it says ‘sourdough’, this label alone does not mean you are getting a healthier product.”