January 8, 2024 • 17 mins
Ever wondered how the French can indulge in bread yet maintain their enviable 'joie de vivre'? Join me on a nutritional journey as we unravel the complex tapestry of bread's role in nutrition and health.
Reflecting on my own escapades through the charming streets of Paris, I tackle the contrasting views about this age-old staple. We'll sift through the nutritional science of bread, acknowledging its bountiful benefits—fiber, iron, B vitamins—and confront the potential drawbacks of indulging without restraint. With engaging anecdotes and careful analysis, this episode promises to equip you with the knowledge to enjoy bread in harmony with a balanced diet.
This bread-centric episode wouldn't be complete without the esteemed input of nutritional experts. They'll guide us through the labyrinth of loaf choices, extolling the virtues of whole grain, sprouted grain, and sourdough breads. Each slice comes with its own set of health boons, from high fiber to a lower glycemic index, ideal for maintaining a healthy lifestyle. Moreover, you'll get a peek into my personal pantry, discovering the brands and types I swear by, along with tips for those who may find bread a bit harder to digest. We knead to know what we're eating, so let's learn together how to select the best bread for our bodies without compromising on taste.
Find episode links, notes and artwork at:
https://blog.dirobi.com
This show is for informational purposes only.
None of the information in this podcast should be construed as dispensing medical advice.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:13):
Hello, dear listener, welcome to the DiRobi Health
Show, the number five besthealth show according to
feedspotcom.
I'm pretty excited about that.
Maybe they're a really tinyorganization that doesn't have
much time for research, I don'tknow, but I think it's pretty
cool that we're number five and,by the way, we're often in the
top 10 in Fiji.
So another major accomplishmentfor our tiny little show.
(00:36):
Hi, mom, thanks for listening.
Friends and family.
Today we're going to talk aboutbread.
Keto Dude says bread is thedevil.
First it will give you a muffintop, then it will kill you.
The French listen to this andlaugh as only the French can do
when laughing at people fromother countries.
And, of course, the French arehealthier than Americans and
(01:00):
they pretty much live on bread.
I'll never remember going.
I'll never remember.
I won't forget going to Paristrip of a lifetime with our
family.
We had an Airbnb near downtownLuckily it was before Notre Dame
had burned and it was afantastic trip.
And everywhere we went therewas bread.
(01:21):
Every cafe, I mean the bakeries, were full of delicious bread
products.
All of the bread tastedfantastic.
Of course, the baguettes wereeverywhere.
I remember one time walkingfrom our Airbnb to the metro to
go sightseeing and seeing ayoung French man maybe 20 years
old, slim, fit, looked like anathlete sitting on the sides of
(01:42):
the metro steps with one item offood a fresh, warm baguette and
I don't know why that caught myattention so much.
It's a pretty common sight inFrance, I believe, and we
certainly saw it quite a bit.
No butter, just in the slimbrown paper bag, and he just
(02:03):
looked like he was in heaven ashe ate this warm baguette from a
local bakery.
And of course, there are peoplenow in America who are talking
about bread and carbs generallyas if they are some type of a
curse.
However, are they?
Is there nuance?
What are the best types?
What about calories?
(02:23):
How much is too much, etc.
In this episode I'm going to gothrough these aspects of bread
and whether you can eat bread orwhether you have to banish it
forever.
Now, bread has been considered astaple of nutrition for
thousands of years.
Just estimate that about 10,000years ago we had the
(02:44):
agricultural revolution fromhunter-gatherer situation into a
farming situation and we, youknow, it's reasonable to assume
that shortly after that, thosefarmers figured out how to do
stuff with what they weregrowing, including making bread.
So whether bread goes back10,000 years or not, I don't
know, but it's a long time,however you slice it.
(03:05):
And bread, of course, can behealthy when chosen wisely and
consumed in moderation.
It has essential nutrients,including dietary fiber, iron
and B vitamins.
Whole grain breads, inparticular, offer health
benefits.
Another one, of course, isfiber.
We are a fiber depleted society, and the right type of breads
can help us get enough fiber inour diets.
(03:26):
Also, fiber helps you keepfeeling full for longer.
This is why I do not like thesewhite breads that have been
stripped of all the fiber andthey not only give you empty
calories, but they don't evengive you the satiation, the
feeling of being full, whereaswhole grains do.
Now, a major goal of healthconscious people is to
(03:47):
prioritize whole proteins intheir diets.
Yet bread itself isn'tnecessarily the enemy.
The problem is that bread isoften smothered in jams, butter,
honey, etc.
And eaten up without thecorresponding protein necessary
to create a balanced, healthymeal.
So bread itself isn'tnecessarily the problem, but
(04:09):
high carb, low protein dietsdefinitely are a problem there's
no doubt about that and sobread, inadvertently, can become
a part of the problem.
So breads, for example, areoften added to meals that
already had a large enoughportion of carbs.
Imagine, for example, atraditional roast beef meal
(04:31):
which often comes with healthyveggies and a potato or two, and
that is enough carbs in onemeal.
However, we often add a roll.
That roll might have as much as240 calories.
In this case, the bread itselfisn't necessarily bad.
Imagine that the roll is thehealthiest roll ever.
It's still adding 240 caloriesthat we just don't need, not
(04:52):
including butter, jam, honey orother things you may have put on
the roll.
So this is where bread becomesa concern.
Here's some calorie count.
Calorie counts of variousbreads, biscuits and gravy I'm
thinking.
Cracker barrel here 700calories.
A croissant medium size 300 to400 calories.
(05:13):
A bagel 195 baguette 86.
Back to my French story.
Notice that 86 calories isquite a bit lower than some of
these others that we'll talkabout.
Banana bread 111.
Brand muffin 180 calories.
Bread with seeds 120 calories.
Brown bread 123 calories.
A small pancake 86.
And who has just one?
(05:34):
Right Again, go back to yourlast meal at a restaurant that
served a breakfast with pancakesand did you have a couple of
massive pancakes that might haveadded up to 500 calories, or
that?
That's typically the way theycome then topped with butter and
a bunch of syrup, you get theidea.
A hot dog bun 211 calories allby itself, before you even eat
(05:57):
that low quality meat.
Okay, so that's enough examples.
By the way, on blogdirobicom wehave an episode or a blog post
sorry called on the healthbenefits of bread.
That has all these details andlinks and sources if you want to
dig deeper into the science andstudy that we did for this
(06:22):
episode.
So for people who are beingmindful of what they eat and
trying to have the right amountof carbs, protein and fat with
every meal, bread becomes aproblem because it is often
added on to otherwise healthymeal, creating a caloric surplus
(06:42):
, just too much calories.
And it wasn't that the breadwas.
The problem is that we alreadyhad enough carbs and too many
people don't even have enoughprotein in their average meal.
We should be getting a highquality portion of protein with
every single meal and insteadwhat we're doing way too often
is massive portions of carbs,including bread, and not enough
(07:03):
protein.
But if you are eating abalanced meal that consists of a
healthy portion of protein, alittle bit of healthy fat and
one portion of healthy carbs,think you know.
One muffin, two slices of toast, for example, these would be
healthy serving sizes of breads.
Now, once we kind of make surethat the bread isn't just adding
(07:26):
additional calories to anotherwise healthy meal, we then
want to explore what's the besttype of bread to eat.
Well, I've chosen three.
There's no magical rule here.
I'm not saying that there's noother type of bread that isn't
healthy.
However, generally speaking,these are three that you can
count on.
Number one is whole grain bread.
These are the breads with wholegrains and no chemicals.
(07:49):
These are the types that youget from your local baker,
rarely from the big box store,although you can just be an
ingredient reader, whole grainbread is made from the whole
grain, meaning all parts of thegrain the bran, the germ and the
endosperm are all used.
This is bread that's high infiber, vitamins and minerals.
Next is sprouted grain bread.
(08:10):
When I say next, I don't meannext, as if whole grain bread
was better.
Sprouted grain is probably atthe top of the healthy chart
here between these three.
Sprouted grain bread is madefrom whole grains that have been
allowed to sprout.
Now, in the hippie communitythey would say that this is
really fantastic, because allplants, all vegetables, protect
(08:33):
themselves with layers or shellsor skins that are designed to
repel mammals or other animalsfrom eating them.
They have their ownprotectiveness built in.
Some people think that this ishighly powerful poisons that can
really hurt people, and otherpeople not so much.
(08:55):
They think it's more likethere's arsenic in an apple,
which there is.
However, it is so low it can'tpossibly do you any harm.
And arsenic, although we thinkof it as a poison, it's actually
on the periodic table ofelements.
It is something that our bodieshave a certain amount of at all
times.
But if you concentrate it andneed it, it can kill you.
But when you eat an apple, itdoesn't kill you.
(09:16):
And just as the scientists tellus that the poison is in the
dose, this is true with theseprotective elements that grains
have, as well as the arsenic inan apple.
Hope that makes sense.
I'm not sure if I explained itvery clearly, but all I'm saying
is that when you sprout thebread, when you sprout the grain
I'm sorry the theory is thatthose protective mechanisms of
(09:40):
the grain goes away and thephytonutrients are embellished.
They become stronger, there'smore of them.
So that's probably the case.
Grain does increase thebioavailability of nutrients,
decreases the presence ofanti-nutrients which can
interfere with the absorption ofminerals in your body.
The anti-nutrients in breadaren't a great concern for most
(10:01):
people, but if you're a vegan orvegetarian, you ought to learn
more about them and probablyonly eat sprouted bread.
And the next one is one of myfavorites.
It's sourdough bread.
Sourdough bread is made througha fermentation process.
Now, almost all of us shouldeat more fermented food.
You typically don't eat enoughkimchi, sauerkraut, kombucha, et
(10:22):
cetera and sourdough bread is afantastic way to get fermented
food in your diet.
Fermentation breaks down gluten.
For those people that aregluten intolerant, they may do
better on a sourdough bread.
It also has a low glycemicindex I'm sorry, lower glycemic
index than many other types ofbread, meaning it won't spike
your blood sugar as much.
However, do be a label reader,as with all these breads, as you
(10:48):
still want to watch thecalories and make sure that the
company that is making thesebreads isn't pumping them full
of chemicals.
And obviously you know there'smarketing on the outside of many
of the products that we buy,including bread.
So don't believe the marketinghype on the outside of the bread
.
Instead, be a label reader.
(11:10):
If bread does cause youdigestive comfort, you may be.
I'm sorry, digestive comfort.
If bread causes you digestivediscomfort, you may be lacking
enzymes and for that, try or eatanything RX.
I have been surprised since wedeveloped that product, how many
people specifically mentionedbread as something they can now
(11:30):
eat that they couldn't eatbefore.
It's a trigger food for manypeople.
Here's an example DeniseHerbert.
This is a review at darbycom.
She says eat anything.
Rx allows me to eat.
I have fructose malabsorption,which simply means I can't eat
fructose, only fruit or, sorry,any fruit, most vegetables, and
forget about desserts.
I also have fructin intolerance, which means no onions, celery,
(11:52):
garlic or wheat, so no bread.
Tough to have a sandwichwithout bread or eggs without
toast.
This enzyme allows me to eatmore of these foods.
I can now have toast with myeggs and some veggies at dinner.
So we've had quite a few ofthese on the eat anything
product.
So if you like bread but youdon't like what it does to your
stomach, this is a fantasticsolution.
(12:13):
And, of course, use thediscount code podcast to save
10% on that or anything else atthe store as a listener of the
show.
So sourdough and sprouted grainbreads are two really, really
good choices.
Now, like any food, healthy ornot, bread should be eaten in
moderation as part of a balanceddiet.
(12:34):
I alluded to this earlier.
Overconsumption is the problemin most cases.
Having an otherwise healthybreakfast but then adding
additional breads is what isadding additional calories that
aren't doing us any good.
Just a couple of hundred extracalories over the course of a
(12:56):
year means we gained a fewpounds.
Do that for 20 years and youare 40 pounds overweight at the
age of 40.
Something we talk about a lothere on the show.
Avoiding a couple of hundredextra calories per day really
does matter.
Here's my personal guidelinesfor bread consumption.
I try to eat a maximum of twoslices a day.
(13:17):
My favorite types of bread areDave's killer bread, which I
really enjoy, especially toasted.
You can find it at Costco ormost big box grocery stores.
I also like sourdough, and sodoes my wife.
She eats almost nothing butsourdough, so it's great she
loves it.
She always makes sure we haveboth types.
She does the shopping in ourhome.
She makes sure we have bothtypes in our freezer at all
(13:39):
times.
I prefer both of them toasted.
I have an almost zero tolerancepolicy for rolls, white bread,
croutons.
I literally take the croutonsoff a salad Again.
It's just empty extra caloriesthat I don't need.
Are they delicious?
Yes, but can I do without them?
(14:00):
Absolutely, I take them all out, literally.
So chances are that mealalready had enough carbs and so
we just want to avoid addingextras.
In other words, if I have bread, I'm going to include it as the
caloric carb with that meal.
Eggs and toast with salsa, forexample, is a great balanced
(14:23):
breakfast.
The eggs have your protein anda little bit of healthy fat, the
toast is your carb portion andnow the salsa adds veggies.
It's hard to get veggies withbreakfast, but if I smother my
eggs with salsa or guacamole, Inow have a great combo breakfast
(14:44):
A tuna sandwich with a salad onthe side.
Another great example you getsome fat and protein in the tuna
.
You get the carbs from the twopieces of bread and then add a
salad or some side of vegetablesand voila, you have a fantastic
balanced meal.
So consider limiting breadconsumption to two portions a
day.
(15:04):
Cut out empty carbs and extrabreads that you just don't need.
Observe your plate, the size ofportions, what's on your plate,
and when they ask do you wantto roll with that, do you want
the garlic bread?
Well, you can say yes if youdon't also eat the two potatoes.
Again, just come understand howmany carbs you need with each
(15:25):
meal.
I'm telling you.
If you can increase yourmindfulness about protein and
decrease how many carbs you eatalong with that protein, it
could make a major change inyour own personal health and
then avoid all the junk breads,white bread rolls, biscuits, all
(15:47):
this stuff that's just loadedwith sugars and preservatives
and is just working on thatmuffin top.
While being delicious, it isjust something that overall,
over the long term, is depletingour health, not adding to it.
So a well-made, healthy bread isan excellent source of complex
carbs, which will help you stayfull and feel good and give you
(16:07):
the fiber that you need and theenergy that you need.
Additionally, a good, healthybread is also a good source of
prebiotics, which promote guthealth by feeding beneficial
bacteria.
It's been demonized in somedietary circles, and for good
reason, because some of thesethings I've said.
However, you can eat bread whenyou choose the bread wisely and
(16:29):
eat it in moderation.
I hope you enjoyed this episode.
As I mentioned, you can buyproducts at dirobeatcom with the
podcast code.
Well, with the code podcast,and that will save you 10% on
Eat Anything.
Rx, a fantastic enzyme thathelps people digest many
different types of foods oranything else that we have there
(16:52):
on the store.
Thanks again for listening andmaking this show semi-popular on
the Interwebs.
This is Dave Sherwin, wishingyou health and success.
Hello, dear listener, welcome to the DiRobi Health
Show, the number five besthealth show according to
feedspotcom.
I'm pretty excited about that.
Maybe they're a really tinyorganization that doesn't have
much time for research, I don'tknow, but I think it's pretty
cool that we're number five and,by the way, we're often in the
top 10 in Fiji.
So another major accomplishmentfor our tiny little show.
(00:36):
Hi, mom, thanks for listening.
Friends and family.
Today we're going to talk aboutbread.
Keto Dude says bread is thedevil.
First it will give you a muffintop, then it will kill you.
The French listen to this andlaugh as only the French can do
when laughing at people fromother countries.
And, of course, the French arehealthier than Americans and
(01:00):
they pretty much live on bread.
I'll never remember going.
I'll never remember.
I won't forget going to Paristrip of a lifetime with our
family.
We had an Airbnb near downtownLuckily it was before Notre Dame
had burned and it was afantastic trip.
And everywhere we went therewas bread.
(01:21):
Every cafe, I mean the bakeries, were full of delicious bread
products.
All of the bread tastedfantastic.
Of course, the baguettes wereeverywhere.
I remember one time walkingfrom our Airbnb to the metro to
go sightseeing and seeing ayoung French man maybe 20 years
old, slim, fit, looked like anathlete sitting on the sides of
(01:42):
the metro steps with one item offood a fresh, warm baguette and
I don't know why that caught myattention so much.
It's a pretty common sight inFrance, I believe, and we
certainly saw it quite a bit.
No butter, just in the slimbrown paper bag, and he just
(02:03):
looked like he was in heaven ashe ate this warm baguette from a
local bakery.
And of course, there are peoplenow in America who are talking
about bread and carbs generallyas if they are some type of a
curse.
However, are they?
Is there nuance?
What are the best types?
What about calories?
(02:23):
How much is too much, etc.
In this episode I'm going to gothrough these aspects of bread
and whether you can eat bread orwhether you have to banish it
forever.
Now, bread has been considered astaple of nutrition for
thousands of years.
Just estimate that about 10,000years ago we had the
(02:44):
agricultural revolution fromhunter-gatherer situation into a
farming situation and we, youknow, it's reasonable to assume
that shortly after that, thosefarmers figured out how to do
stuff with what they weregrowing, including making bread.
So whether bread goes back10,000 years or not, I don't
know, but it's a long time,however you slice it.
(03:05):
And bread, of course, can behealthy when chosen wisely and
consumed in moderation.
It has essential nutrients,including dietary fiber, iron
and B vitamins.
Whole grain breads, inparticular, offer health
benefits.
Another one, of course, isfiber.
We are a fiber depleted society, and the right type of breads
can help us get enough fiber inour diets.
(03:26):
Also, fiber helps you keepfeeling full for longer.
This is why I do not like thesewhite breads that have been
stripped of all the fiber andthey not only give you empty
calories, but they don't evengive you the satiation, the
feeling of being full, whereaswhole grains do.
Now, a major goal of healthconscious people is to
(03:47):
prioritize whole proteins intheir diets.
Yet bread itself isn'tnecessarily the enemy.
The problem is that bread isoften smothered in jams, butter,
honey, etc.
And eaten up without thecorresponding protein necessary
to create a balanced, healthymeal.
So bread itself isn'tnecessarily the problem, but
(04:09):
high carb, low protein dietsdefinitely are a problem there's
no doubt about that and sobread, inadvertently, can become
a part of the problem.
So breads, for example, areoften added to meals that
already had a large enoughportion of carbs.
Imagine, for example, atraditional roast beef meal
(04:31):
which often comes with healthyveggies and a potato or two, and
that is enough carbs in onemeal.
However, we often add a roll.
That roll might have as much as240 calories.
In this case, the bread itselfisn't necessarily bad.
Imagine that the roll is thehealthiest roll ever.
It's still adding 240 caloriesthat we just don't need, not
(04:52):
including butter, jam, honey orother things you may have put on
the roll.
So this is where bread becomesa concern.
Here's some calorie count.
Calorie counts of variousbreads, biscuits and gravy I'm
thinking.
Cracker barrel here 700calories.
A croissant medium size 300 to400 calories.
(05:13):
A bagel 195 baguette 86.
Back to my French story.
Notice that 86 calories isquite a bit lower than some of
these others that we'll talkabout.
Banana bread 111.
Brand muffin 180 calories.
Bread with seeds 120 calories.
Brown bread 123 calories.
A small pancake 86.
And who has just one?
(05:34):
Right Again, go back to yourlast meal at a restaurant that
served a breakfast with pancakesand did you have a couple of
massive pancakes that might haveadded up to 500 calories, or
that?
That's typically the way theycome then topped with butter and
a bunch of syrup, you get theidea.
A hot dog bun 211 calories allby itself, before you even eat
(05:57):
that low quality meat.
Okay, so that's enough examples.
By the way, on blogdirobicom wehave an episode or a blog post
sorry called on the healthbenefits of bread.
That has all these details andlinks and sources if you want to
dig deeper into the science andstudy that we did for this
(06:22):
episode.
So for people who are beingmindful of what they eat and
trying to have the right amountof carbs, protein and fat with
every meal, bread becomes aproblem because it is often
added on to otherwise healthymeal, creating a caloric surplus
(06:42):
, just too much calories.
And it wasn't that the breadwas.
The problem is that we alreadyhad enough carbs and too many
people don't even have enoughprotein in their average meal.
We should be getting a highquality portion of protein with
every single meal and insteadwhat we're doing way too often
is massive portions of carbs,including bread, and not enough
(07:03):
protein.
But if you are eating abalanced meal that consists of a
healthy portion of protein, alittle bit of healthy fat and
one portion of healthy carbs,think you know.
One muffin, two slices of toast, for example, these would be
healthy serving sizes of breads.
Now, once we kind of make surethat the bread isn't just adding
(07:26):
additional calories to anotherwise healthy meal, we then
want to explore what's the besttype of bread to eat.
Well, I've chosen three.
There's no magical rule here.
I'm not saying that there's noother type of bread that isn't
healthy.
However, generally speaking,these are three that you can
count on.
Number one is whole grain bread.
These are the breads with wholegrains and no chemicals.
(07:49):
These are the types that youget from your local baker,
rarely from the big box store,although you can just be an
ingredient reader, whole grainbread is made from the whole
grain, meaning all parts of thegrain the bran, the germ and the
endosperm are all used.
This is bread that's high infiber, vitamins and minerals.
Next is sprouted grain bread.
(08:10):
When I say next, I don't meannext, as if whole grain bread
was better.
Sprouted grain is probably atthe top of the healthy chart
here between these three.
Sprouted grain bread is madefrom whole grains that have been
allowed to sprout.
Now, in the hippie communitythey would say that this is
really fantastic, because allplants, all vegetables, protect
(08:33):
themselves with layers or shellsor skins that are designed to
repel mammals or other animalsfrom eating them.
They have their ownprotectiveness built in.
Some people think that this ishighly powerful poisons that can
really hurt people, and otherpeople not so much.
(08:55):
They think it's more likethere's arsenic in an apple,
which there is.
However, it is so low it can'tpossibly do you any harm.
And arsenic, although we thinkof it as a poison, it's actually
on the periodic table ofelements.
It is something that our bodieshave a certain amount of at all
times.
But if you concentrate it andneed it, it can kill you.
But when you eat an apple, itdoesn't kill you.
(09:16):
And just as the scientists tellus that the poison is in the
dose, this is true with theseprotective elements that grains
have, as well as the arsenic inan apple.
Hope that makes sense.
I'm not sure if I explained itvery clearly, but all I'm saying
is that when you sprout thebread, when you sprout the grain
I'm sorry the theory is thatthose protective mechanisms of
(09:40):
the grain goes away and thephytonutrients are embellished.
They become stronger, there'smore of them.
So that's probably the case.
Grain does increase thebioavailability of nutrients,
decreases the presence ofanti-nutrients which can
interfere with the absorption ofminerals in your body.
The anti-nutrients in breadaren't a great concern for most
(10:01):
people, but if you're a vegan orvegetarian, you ought to learn
more about them and probablyonly eat sprouted bread.
And the next one is one of myfavorites.
It's sourdough bread.
Sourdough bread is made througha fermentation process.
Now, almost all of us shouldeat more fermented food.
You typically don't eat enoughkimchi, sauerkraut, kombucha, et
(10:22):
cetera and sourdough bread is afantastic way to get fermented
food in your diet.
Fermentation breaks down gluten.
For those people that aregluten intolerant, they may do
better on a sourdough bread.
It also has a low glycemicindex I'm sorry, lower glycemic
index than many other types ofbread, meaning it won't spike
your blood sugar as much.
However, do be a label reader,as with all these breads, as you
(10:48):
still want to watch thecalories and make sure that the
company that is making thesebreads isn't pumping them full
of chemicals.
And obviously you know there'smarketing on the outside of many
of the products that we buy,including bread.
So don't believe the marketinghype on the outside of the bread
.
Instead, be a label reader.
(11:10):
If bread does cause youdigestive comfort, you may be.
I'm sorry, digestive comfort.
If bread causes you digestivediscomfort, you may be lacking
enzymes and for that, try or eatanything RX.
I have been surprised since wedeveloped that product, how many
people specifically mentionedbread as something they can now
(11:30):
eat that they couldn't eatbefore.
It's a trigger food for manypeople.
Here's an example DeniseHerbert.
This is a review at darbycom.
She says eat anything.
Rx allows me to eat.
I have fructose malabsorption,which simply means I can't eat
fructose, only fruit or, sorry,any fruit, most vegetables, and
forget about desserts.
I also have fructin intolerance, which means no onions, celery,
(11:52):
garlic or wheat, so no bread.
Tough to have a sandwichwithout bread or eggs without
toast.
This enzyme allows me to eatmore of these foods.
I can now have toast with myeggs and some veggies at dinner.
So we've had quite a few ofthese on the eat anything
product.
So if you like bread but youdon't like what it does to your
stomach, this is a fantasticsolution.
(12:13):
And, of course, use thediscount code podcast to save
10% on that or anything else atthe store as a listener of the
show.
So sourdough and sprouted grainbreads are two really, really
good choices.
Now, like any food, healthy ornot, bread should be eaten in
moderation as part of a balanceddiet.
(12:34):
I alluded to this earlier.
Overconsumption is the problemin most cases.
Having an otherwise healthybreakfast but then adding
additional breads is what isadding additional calories that
aren't doing us any good.
Just a couple of hundred extracalories over the course of a
(12:56):
year means we gained a fewpounds.
Do that for 20 years and youare 40 pounds overweight at the
age of 40.
Something we talk about a lothere on the show.
Avoiding a couple of hundredextra calories per day really
does matter.
Here's my personal guidelinesfor bread consumption.
I try to eat a maximum of twoslices a day.
(13:17):
My favorite types of bread areDave's killer bread, which I
really enjoy, especially toasted.
You can find it at Costco ormost big box grocery stores.
I also like sourdough, and sodoes my wife.
She eats almost nothing butsourdough, so it's great she
loves it.
She always makes sure we haveboth types.
She does the shopping in ourhome.
She makes sure we have bothtypes in our freezer at all
(13:39):
times.
I prefer both of them toasted.
I have an almost zero tolerancepolicy for rolls, white bread,
croutons.
I literally take the croutonsoff a salad Again.
It's just empty extra caloriesthat I don't need.
Are they delicious?
Yes, but can I do without them?
(14:00):
Absolutely, I take them all out, literally.
So chances are that mealalready had enough carbs and so
we just want to avoid addingextras.
In other words, if I have bread, I'm going to include it as the
caloric carb with that meal.
Eggs and toast with salsa, forexample, is a great balanced
(14:23):
breakfast.
The eggs have your protein anda little bit of healthy fat, the
toast is your carb portion andnow the salsa adds veggies.
It's hard to get veggies withbreakfast, but if I smother my
eggs with salsa or guacamole, Inow have a great combo breakfast
(14:44):
A tuna sandwich with a salad onthe side.
Another great example you getsome fat and protein in the tuna
.
You get the carbs from the twopieces of bread and then add a
salad or some side of vegetablesand voila, you have a fantastic
balanced meal.
So consider limiting breadconsumption to two portions a
day.
(15:04):
Cut out empty carbs and extrabreads that you just don't need.
Observe your plate, the size ofportions, what's on your plate,
and when they ask do you wantto roll with that, do you want
the garlic bread?
Well, you can say yes if youdon't also eat the two potatoes.
Again, just come understand howmany carbs you need with each
(15:25):
meal.
I'm telling you.
If you can increase yourmindfulness about protein and
decrease how many carbs you eatalong with that protein, it
could make a major change inyour own personal health and
then avoid all the junk breads,white bread rolls, biscuits, all
(15:47):
this stuff that's just loadedwith sugars and preservatives
and is just working on thatmuffin top.
While being delicious, it isjust something that overall,
over the long term, is depletingour health, not adding to it.
So a well-made, healthy bread isan excellent source of complex
carbs, which will help you stayfull and feel good and give you
(16:07):
the fiber that you need and theenergy that you need.
Additionally, a good, healthybread is also a good source of
prebiotics, which promote guthealth by feeding beneficial
bacteria.
It's been demonized in somedietary circles, and for good
reason, because some of thesethings I've said.
However, you can eat bread whenyou choose the bread wisely and
(16:29):
eat it in moderation.
I hope you enjoyed this episode.
As I mentioned, you can buyproducts at dirobeatcom with the
podcast code.
Well, with the code podcast,and that will save you 10% on
Eat Anything.
Rx, a fantastic enzyme thathelps people digest many
different types of foods oranything else that we have there
(16:52):
on the store.
Thanks again for listening andmaking this show semi-popular on
the Interwebs.
This is Dave Sherwin, wishingyou health and success.
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