By now, you've likely come across your fair share of smack talk about bread: It causes brain fog! Will give you dementia! Makes you fat!But if you're of the Mediterranean diet persuasion (or you just love carbs and want another reason to eat them) good news: Bread is absolutely on the menu.
Bread is a traditional part of the Mediterranean diet, says Christy Brissette, RD, president of 80 Twenty Nutrition in Chicago. Stone ground, whole grain flour was made into homemade breads and pitas and eaten alone or dipped into olive oil, bean or yogurt dips.
Of course, not all breads are equal. When you think about the health benefits of the Mediterranean diet, think traditional: Go for whole grain versus refined grains, she says. In a nutshell, the healthiest bread to eat (whether you're on the Med diet or not) is a classic whole grain bread. Whole grains contain fiber, antioxidants and phytochemicals as well as B vitamins, vitamin E, iron and magnesium, Brisette says. Eating whole grains regularly is linked to a lower risk of type 2 diabetes, obesity, heart disease, stroke and some types of cancer.
Vegan Mediterranean Diet Focaccia Bread
Keri Glassman, MS, RD, CDN, co-founder and CEO of The Nutritious Life Studio CEO, agrees—but with a twist. Personally, I always go for sprouted bread, like Ezekiel bread, because it's made with whole grains and it has zero sugar, she says. According to Glassman, sprouted breads are often made with sprouted whole grains or legumes, which up the protein count.
These two points, Glassman says, are key when choosing which bread toss in your cart—no matter what eating plan you choose. She says a lot of breads have sugar and additives like hydrogenated oils in them. You want to save your sugar for something like a chocolate chip cookie you've been craving or a piece of fruit, not for bread, she says.
As far as other ingredients to watch out for, Glassman says to eyeball the sodium count; many store-bought sliced breads are full of it. (Pro tip: Aim for under 200 milligrams; bonus points if you keep it to under 100 milligrams.) Another ingredient you see a lot is soybean flour or isolated soy proteins, Glassman says. Too much soy in our diet is not good, especially processed soy, so that is definitely something to avoid with bread.
Mediterranean Diet Breakfast Recipes
To her other point, going for a whole grain option is going to give you the most nutritional benefits. And the key is making sure the loaf is 100-percent whole grain—not just whole wheat bread. Some brands say 'wheat flour.' That means nothing. All flour is wheat flour, Glassman says. Look for a brand that has at least three grams of fiber per slice, adds Brissette, to ensure you're getting the most staying power per serving.
The experts' least favorite bread will come as a surprise to absolutely no one. [White bread] really is the worst because it's just processed sugar, Glassman says. Traditional white bread is made with sugar, canola oil, and dry preserved yeast to leaven the dough. And don't be fooled by multigrain bread, which is basically white bread in disguise, adds Brissette. People think it's healthy, but the word just means there are different types of grains in the bread. They aren't always whole grain.
Basically, stick to whole grain loaves with real ingredients and your body will recognize that what you're eating is the best thing since, well, you know.
Mediterranean Flatbread Pizza
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Anti Inflammatory Mediterranean Diet Breakfast Recipes
The main purpose of that blog is to encourage and promote the feeding patterns of the Mediterranean diet and eating bread is definitely one of them. According to the famous Mediterranean Diet Pyramid, one or two servings of wholegrain cereal per meal is highly recommended. They constitute the fundamental nutritional part of the Mediterranean diet along with vegetables and fruits and it is important to be consumed in whole, unprocessed form in order to take full advantage of nutrients such as vitamins, minerals, and fiber.
“What? Have you lost your mind, girl? You tell me to eat carbs with every single meal? No way! Bread, pasta, rice are fattening foods and should be suppressed from our diet!! Bye!!”
Ok, hear me out! Foods derived from whole grains like bread, pasta, and rice are an excellent source of complex carbohydrates (dietary fiber and other polysaccharides), and we need them because they keep the body fueled for an extended period of time. Raise your hand who runs like lunatic all day long. Right! We need energy to cope with the crazy pace of our life.
Homemade Mediterranean Style Crusty Bread
Furthermore, the nutritional bond of grains to the Mediterranean diet is also founded on the feeling of satiety. They take a longer time to digest and that’s how they are the key to fulfill hunger. As long as we feel satiated longer and we don’t starve all day long, we will easily fight food cravings and make healthier food choices.
HOWEVER, our body needs high consumption of whole grains, those that have kept their original form as when they were growing in the fields. You know, the kind of grains our ancestors used to eat before mass production invented so many ways to increase the quantity (aka profit) and destroy quality (what we eat). When a grain keeps its 3 original parts – the bran, germ, and endosperm – intact, we can fully benefit from vitamins, minerals, important antioxidants, and healthy fats. When one or more of the 3 parts is missing, the grain is considered refined and it is no more than a mere shadow of its original self. This is a bad start for a starchy product and it is getting even worse with the addition of refined sugar, artificial flavors, preservatives, etc.
Once again the perfect solution to enjoy good carbs is to choose wholegrain products (look out for the usual unhealthy ingredients) and/or cook from scratch, particularly bread. Hence I am excited to share my family homemade country bread recipe.
Mediterranean Diet Food Pyramid
I’ve been looking for an easy, healthy and tasteful country bread recipe because I was like you: too busy and super tired to make my own bread. “Come on, girl!!! Just go to the bakery or the supermarket. Who has the energy to make the dough, the patience to double in size, the energy to knead and the time to bake it?” That was me before.
By the way, that recipe is neither new nor mine but it was presented in 2006 by Mark Bittman’s who introduced it from Jim Lahey of Sullivan Street Bakery. Over the years, the idea to bake in a pot was extremely popular and many no-knead bread recipes came to light.*
Wait no more!! Roll up your sleeves, find 100% whole wheat (100% whole grain will do just fine) flour from your pantry and bake the most spectacular homemade country bread that takes the least of your time and amount of your effort. It is extremely convenient to bake 2 loaves, freeze the one and devour the other in a few days. Then, place the frozen bread in the refrigerator the night before and the next morning you will enjoy another loaf of freshly baked bread. My clan consumes more or less 2 loaves weekly, so I bake every weekend, usually on Sundays. I prepare the dough after breakfast for 5 minutes and after dinner, I need 5 more minutes to put the dough into the oven. It’s ridiculously easy. Really, guys, I need more time to get dressed and go to the bakery than to prepare the no-knead dough.
Is Sourdough Bread Allowed In The Mediterranean Diet
Does that line sound familiar? Yes, I know. Introducing whole grains into your family can be more of a tough “sell”. Should we put the blame on the color or on the funny taste? I don’t know. I am not the right person to answer because I find whole wheat products tasteful. Nevertheless, it can be challenging to introduce them but don’t just assume children will not like whole grains. Start making your bread with 1/3 of the grains from whole grains and slowly make
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