Bread gets a bad rap these days and it is targeted as the root of many health problems. Its bad rep comes because most white bread products are made from wheat flour. Wheat is not easy to digest, and it can overwork your pancreatic enzymes. Bread is usually loaded with sugars, preservatives, and other unnecessary additives. However, not all bread is created equal. Whole-grain whole wheat flour is more nutritious than refined white flour. You can make your own healthy bread. Making your own healthy bread will save you money. Plus, whole grain bread can help you lose weight. Here are 7 tips on making your own healthy bread:
1. Use whole wheat flour
You can use whole-wheat flour instead of all-purpose flour. Whole-grain flours like whole-wheat, oatmeal or rye are healthy choices. Whole-grain bread is low in saturated fat and a good source of fiber, vitamins, and minerals.The fiber can keep you satiated for a longer time. Plus, eating more fiber can help you lose weight. Most Americans eat less than one serving of whole grains a day.
2. Avoid additives
Most store-bought bread today have long and complicated ingredients lists. These ingredients are usually added to improve flavor, texture, color and shelf life. These additives are proven to be detrimental to our health. They are known to be linked to cancer, hyperactivity, attention-deficit disorder, asthma, poisonings and other health problems.
3. Don’t use dough conditioners
You don’t need conditioners to make healthy bread. Health food bread usually doesn’t contain dough conditioners. They are used to make the making bread process faster and cheaper.Many dough conditioners are linked to health issues. Some conditioners are banned all around the world. Avoid conditioners like monoglycerides, diglycerides, azodicarbonamide, DATEM, sodium stearoyl lactylate.
4. Don’t use preservatives
Bread should be eaten within a few days from baking. However, store bought – bread contain preservatives (like calcium propionate) that increase the shelf life of a product. Calcium propionate is linked to ADHD and other health problems.
5. Most commercially available bread contain GMO ingredients
Most store-bought bread contains GMO ingredients like soybean oil, corn oil, soy lecithin, corn starch or soy flour. Some GMOs are created by inserting a toxic pesticide into the plant, enabling the plant to produce its own pesticides against insects. The pesticides are extremely toxic and harmful to humans.
6. Avoid added sugar
Most processed food contains added sugar. Added sugar is a risk for weight gain, heart disease, diabetes, high blood pressure, cancer, and even dementia.You can add a little honey. Almost all store-bought bread have some form of added sweetener like high fructose corn syrup and sucralose.
7. Spice up your bread
Herbs and spices, like chili and other flavorings, is a great way to add flavors to your bread, without adding excess salt.It is important for your body to function properly.But, too much salt can be bad for you. Store-bought bread is loaded with the salt. Just remember that moderation is the key.