2024-02-14 08:00:06
Ezekiel bread is a very popular organic, sprouted wholemeal bread, often available in the frozen food section of supermarkets. This bread, which contains no preservatives, can be stored in the freezer for almost a year. Made from a blend of sprouted whole grains and organic legumes, traditional Ezekiel bread is gluten-free.
Nutritional value: 2 slices of Ezekiel bread
Two slices of Ezekiel bread bring:
160 calories1 gram of fat0 gram of saturated fat0 mg of cholesterol150 milligrams (mg) of sodium30 grams of carbohydrate6 grams of fiber (22% of the daily value)0 grams of sugar10 grams of protein2 mg of iron (12% of the daily value) daily)162 mg of potassium (4% of the daily value)0.2 mg of thiamine (16% of the daily value)146 mg of phosphorus (12% of the daily value)26 mg of magnesium (12% of the daily value) daily)1 mg zinc (20% of the daily value)13 micrograms (mcg) of selenium (25% of the daily value)1.6 mg of manganese (70% of the daily value)
Ezekiel bread is therefore rich in nutrients, including fiber, plant-based proteins and various vitamins and minerals. Additionally, it does not contain saturated fat, sugar or cholesterol. The combination of fiber and protein promotes satiety because these nutrients take longer to digest. Fiber, as an indigestible carbohydrate, also acts like a sponge and can help reduce LDL cholesterol levels and regulate intestinal transit. Legumes, like lentils, contain important prebiotics, fiber, and complex carbohydrates that support good gut health. Whole grains and legumes also contain vitamins and minerals essential for health. Ezekiel bread is particularly rich in thiamine, zinc, selenium and manganese.
Ezekiel Bread Making Process
Ezekiel bread is a flourless bread. It’s made by germinating organic grains and legumes with water and then slowly mashing them. Once crushed, they are mixed in small quantities to form a paste which is then gently cooked to obtain the bread.
Germination explained
The germination process allows whole seeds to germinate and produce shoots. Sprouting is thought to aid digestion, increase protein and fiber content, and improve the bioavailability of certain nutrients (i.e. their ability to be used by the body and have an active effect).
Purified water is added to organic, non-genetically modified grains and legumes to sprout Ezekiel bread. Then they are dried and slowly ground into a paste before being cooked. You can also crush or grind sprouted grains into flour and make your own bread.
Grains contain phytates and phytic acid which can bind to minerals such as iron, zinc and magnesium, and prevent them from being absorbed by your body. These substances are often called antinutrients. Germination reduces the amount of these substances and thus avoids inhibition of mineral absorption. During the sprouting process, grains and legumes are partially broken down, making them easier to digest. Additionally, germination can increase the content of important plant compounds. One study suggested that sprouting increased phenolic antioxidants.
Can I make my own bread?
Some people choose to sprout grains at home. It is possible to make it from whole grains, such as wheat, spelt, rye and barley. These grains can be purchased in bulk at food stores. The process involves soaking them, rinsing them, dehydrating them, then grinding them into flour. It may take several days to obtain flour. Once you have the flour, you can start making your own bread. Since this is a time-consuming process, you may consider making a larger batch of flour and freezing it for later use.
Benefits of Ezekiel Bread
Ezekiel bread is a nutritious bread, rich in fiber, protein, vitamins and minerals. It’s also low in fat, sodium, sugar and cholesterol, making it a heart-healthy choice. Thanks to its combination of fiber and protein, Ezekiel bread is both nutritious and filling. Adequate fiber and protein consumption during meals promotes feelings of fullness, which can lead to a calorie deficit and promote weight loss. Additionally, bread contains all nine essential amino acids, making it a complete protein. A study published in the Journal of Nutrition suggests that dietary fiber consumption may promote weight loss and adherence to a low-calorie diet in overweight or obese adults. The results of this study relied on self-reported dietary recalls, which can skew the data.
Compared to a slice of traditional wholemeal bread, Ezekiel bread contains 50% less sodium. This may be significant for people with high blood pressure who regularly consume bread. Reducing sodium in the diet and increasing potassium intake can help with blood pressure management. Two slices of Ezekiel bread provide regarding 4% of the daily potassium requirement.
Additionally, Ezekiel bread has a low glycemic index and is therefore a good choice for people with diabetes. Foods with a low glycemic index are digested more slowly and have more favorable effects on blood sugar levels. Pairing your Ezekiel bread with vegetables, legumes, and lean proteins can improve blood sugar regulation in people with diabetes while providing more nutrients.
Ezekiel bread is also rich in vitamins and minerals, including zinc, important for immune health and wound healing, and phosphorus and magnesium, two essential nutrients for bone health.
Types de pain Ezekiel
You can find different flavors of Ezekiel bread, including Flaxseed, Cinnamon Raisin, Sprouted Seven Grain, Sesame Seed, Sprouted Seed, and other grains. Some varieties of sprouted bread are gluten-free, but not all. Traditional Ezekiel bread is not suitable for people with celiac disease because its main ingredients are wheat and barley, which contain gluten.
Ezekiel bread is a sprouted wholemeal bread made from various organic whole grains and legumes. This bread, rich in nutrients, fiber, plant-based proteins, vitamins and minerals, has a lower glycemic index, better digestibility and better absorption of nutrients. Traditional varieties are not suitable for people with celiac disease, but there are other brands of gluten-free sprouted bread on the market. If you want to find a cheaper option, you can consider making your own bread at home or purchasing other brands of sprouted bread.
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François Lehn has been a science/health journalist for 15 years. Specializing in new health approaches and complementary care, he notably had the opportunity to collaborate for two years with Professor David Servan-Schreiber. Passionate regarding integrative medicine and the complementarity of different preventive and therapeutic health approaches, he tirelessly seeks the best information, health practitioners, doctors or researchers in order to provide the most reliable and useful knowledge for everyone’s health.
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