Forget white bread, go whole and bake your own

Our food system is upside down because the food industry is more concerned with flattering our taste-buds than keeping us healthy. Nature offers us whole foods that are nutritious and palatable but we prefer them refined, so many aliments are heavily transformed to taste better. The trade-off is the loss of their nutritional value in the process.

Take bread. A major staple food since the beginnings of agriculture 10,000 years ago, bread has turned white over the centuries. White wheat bread has become the standard bread type in many countries and is consumed by millions of people each day. We’ve had it in our plates since our most tender age, so we can hardly believe it could harm us. And yet, there are a whole lot of reasons against incorporating white bread into our diet.

Blood sugar levels in response to high GI foods

Blood sugar levels in response to high GI foods. Source: Glycaemic index of foods

Even though it doesn’t taste sweet, white bread has, in fact, the same effect on your body as plain sugar. It rapidly elevates your glycemia (i.e. blood glucose concentration), thereby forcing your pancreas to release large amounts of insulin to lower it, which short-term wise stimulates fat storage and long-term wise may lead to insulin resistance.

White bread triggers this reaction because it falls in the high glycemic index (GI) foods category―value comprised between 70-100, with 100 corresponding to pure glucose―which should be avoided to prevent severe health conditions like diabetes, obesity and cardiovascular diseases.  Continue reading

Whole almond-rye-raisin bread recipe

Whole bread has character, is filling and, most importantly, is a wholesome food unlike white bread.

For this recipe, use 100% whole organic flours to avoid chemical residues from pesticides. The bread from the pictures below is made with whole flours by Alnatura, a German brand. However, since we can never be sure how processed are the flours we buy, it is good to: (1) add a table spoon of germ and one of bran to the dough (both can be purchased separately at organic markets); or (2) whenever possible, purchase the raw cereals (whole kernels) and ground them yourself with a home-grinder machine.


100 g whole organic rye flour
100 g whole organic wheat flour
50 g almond powder
50 g whole oat flakes
50 g raisins
25 cl lukewarm water
fresh yeast
a pinch of salt

Tools needed:

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