Baker Cristina has revealed their favourite bread has many health benefits, and could help people living with diabetes. Cristina praises spelt and rye, mostly due to its sour taste, but also points out that it could assist in weight loss.
The reason for this, reports El Espanol, is because of its slow-absorbing carbohydrates and fibre. Cristina, who works at a bakery in the Prosperidad neighbourhood of Madrid, also urged people to avoid certain other types of breads.
She wouldn’t recommend “industrial” or “frozen” breads, because they are can contain “more chemicals” than other types of bread.
Chemicals are often added to breads which are produced to a larger quantity than other types, meaning they are more likely to be ultra-processed.
However, if baked and produced correctly, bread isn’t unhealthy, and can form a productive start to one’s day.
Health-boosting benefits of rye and spelt bread
Rye and spelt bread are known to be some of the healthiest varieties of bread, along with sourdough. Rye is higher in fibre and packed with more micronutrients, especially B vitamins, than normal white and wheat bread.
Foods high in fibre help people feel fuller for longer, which could aid in weight loss as less calories will be needed throughout the day.
One PubMed study also found that pure rye bread tends to be more filling and affects blood sugar levels to a lesser extent than white and wheat breads.
Researchers in a 2000 study discovered that rye bread was more effective at lowering cholesterol levels in men than white wheat bread and reduced total and LDL (bad) cholesterol by up to 14% and 12%, respectively (6Trusted Source).
While spelt is a subspecies of wheat and often looks similar, the taste and nutritional content differs.
Spelt, with its mild, nutty flavour, is a popular alternative. It also supplies essential nutrients, such as iron, magnesium, and zinc.
It may not suit gluten-free diets, but is considered a healthier option compared to refined flour bread, offering various minerals, fibre and protein.
Other healthy breads
Nutritional therapist Donna Peters has claimed to Women’s Health that sourdough is the healthiest bread.
She explained: “Sourdough bread is made differently…using a live starter containing wild yeast and lactic acid bacteria. It goes through a fermentation process which takes time, which is why a good, authentic sourdough bread comes at a premium price.
“The fermentation process used in sourdough creates beneficial lactic acid bacteria, which can make nutrients like iron and zinc more bioavailable. Switching to sourdough may also improve gut health by acting as a mild prebiotic and reducing the glycemic index, leading to more stable blood sugar levels.”
NHS advice
The NHS says bread, especially wholemeal, granary, brown and seeded varieties, is a healthy choice when eaten as part of a balanced diet.
Wholegrain, wholemeal and brown breads boost energy levels and contain B vitamins, vitamin E, fibre and a wide range of minerals.
White bread also contains a range of vitamins and minerals, but it has less fibre than wholegrain, wholemeal or brown bread. If you prefer white bread, look for higher-fibre options.