2023-06-30 23:51:00
[123RF]
[헤럴드경제=육성연 기자] As the low-carbohydrate (low-carbohydrate, high-protein) trend emerges following the popularity of the ‘low-carbohydrate/high-fat’ diet, the term ‘low-carbohydrate’ is now widely used in everyday life.
The first object to be removed from a low-carb diet is ‘bread’. But sticking to a low-carb diet doesn’t mean you have to cut out all bread. If you stop applying strawberry jam to white bread, there are a variety of healthier bread types on the market.
Whole wheat, rye, and oat bread are recommended for healthy ‘whole grain bread’
whole grain bread [123RF]
A key condition for healthier bread is to avoid white wheat bread in the first place. In other words, if you use unrefined whole grain bread, you can consume various nutrients without raising your blood sugar quickly. You can choose from whole wheat bread, rye bread, oat bread, etc. according to your taste.
At first, it is easy to feel that the texture of whole grain bread is somewhat rough and the taste is flat. However, once you get used to whole grain bread, you can enjoy the charm of savory sweetness and lightness the more you chew. It tastes good even if you put avocado on whole grain bread or apply almond butter. Like the pre-dinner bread in a restaurant, there is also a way to dip it in balsamic olive oil. Of course, it is also good to enjoy the taste of the plain bread itself.
Seeds, sprouted grains, sourdough bread, antioxidative effects, etc.
Pumpkin Seed Whole Grain Bread [123RF]
Some whole grain breads have seeds added to them, and these breads provide additional nutrients from the seeds. Seeds are superfoods packed with fiber, protein, and unsaturated fatty acids in a small size.
According to a research paper by a research team at the University of Malaya in Malaysia published in the 2022 international academic journal ‘Molecules’, seeds contain ingredients that help prevent type 2 diabetes and cancer as well as improving cholesterol levels. In the case of pumpkin seeds, which are mainly used in whole grain bread, they are known to be beneficial for nerve stability because of their high content of tryptophan and magnesium.
There is also sprouted grain bread. It is a bread using various germinated grains such as brown rice, germinated whole wheat, oats, and barley. According to a paper by a Pakistani joint research team published in the 2021 international academic journal ‘Food Science and Nutrition’, grains increase vitamin C and antioxidants through the germination process, and the absorption rate of nutrients in the body increases.
sourdough bread[123RF]
As fermented foods emerge as a global trend, interest in naturally fermented bread is also increasing in the bakery market. Bread that is slowly fermented by adding natural yeast to bread dough is called ‘sourdough bread’ in Europe. It means ‘sour bread’.
Although the making process is complicated, it has a lower glycemic index (GI) than regular white bread, and has the advantage of better digestion as the gluten (a type of insoluble protein) tissue softens through the fermentation process. The bread tastes sour.
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