Don't Eat The Bread Bruh

We have all been to restaurants where they give you bread or biscuits while you wait for your food. Some can resist but most of us can’t. I normally resist because I don’t want to get full before I eat my main course. Here is another reason why you should skip the bread or eat it with or after your meal if you want to stay healthy. Your body sees bread as sugar. The starches in the bread are broken down very fast in your digestive system. On an empty stomach this means you will absorb this sugar very quickly, which leads to a spike in blood sugar and a spike in insulin.

 

The significance of this was recently illustrated in a scientific study published in the Journal Diabetes Care. The researchers took a group of 11 individuals with Type 2 diabetes and had them consume a controlled meal on two separate days a week apart. The meal was the same both times but the order in which the contents of the meal were eaten was altered.

 

What they found was the average glucose levels were reduced by 28.6% at 30 minutes, 36.7% at 60 minutes, and 16.8% at 120 minutes after starting the meal with chicken and veggies compared with the bread and OJ. The overall “area under the curve” for glucose during the time period was 73% lower. Levels of insulin after the meal (60 minutes and 120 minutes) were also substantially lower.

 

This study was done in type 2 diabetics but I expect you would get close to the same results with everyone. Lower glucose levels and lower insulin levels should lead to greater appetite control, less fat deposition, and possibly greater insulin sensitivity.

 

http://care.diabetesjournals.org/content/38/7/e98.full.pdf+html

We Want Our Food Cheap And Fast, But At What Cost

The wheat of today is completely different from the wheat people ate back in the day. Around the late 19^th century New techniques in grain processing made it possible to create massive amounts of refined wheat for a low cost.

We are now able to separate the nutritious components of the grain (the bran and germ) away from the endosperm, where most of the starchy carbs are contained. This new technology reduced the nutrient density of the wheat and gave refined wheat the ability to spike blood sugar very fast. We also used to prepare our grains differently. They were soaked, sprouted, fermented and bread was baked using slow rise yeast. Sprouting and fermenting grains leads to many beneficial effects. It increases the amino acid lysine, reduces anti-nutrients (like phytic acid and lectins), disables enzyme inhibitors and makes nutrients more accessible. Today, the flour is bleached and the bread is baked with quick rise yeast. No soaking, no sprouting, no fermentation. Back in the day, we used to consume different varieties of wheat like Emmer, Einkorn and Kamut. Not anymore. Almost all of the wheat eaten today is high-yield dwarf wheat, which was developed by cross-breeding and crude genetic manipulation around the year 1960. Dwarf wheat has shorter stems and a much greater yield. This basically means it’s cheaper than the older varieties and more economically feasible. The benefits of a high-yield crop are obvious, but we are now learning that there were some major downsides to this as well. Specifically, modern wheat has some subtle but important differences in its nutrient and protein composition. Modern wheat is not only less nutritious and dangerous to people with celiac disease(gluten intolerance) studies are also showing it’s harmful to healthy people as well.  

 

https://youtu.be/5eKYyD14d_0