Latest news with #wholewheat
Yahoo
17-07-2025
- Health
- Yahoo
Sourdough vs. Whole-Wheat Bread: A Gastroenterologist Shares Which Is Better for Your Gut
Reviewed by Dietitian Katey Davidson, RD, CPTKey Points Sourdough bread and whole-wheat bread are both nutritious options, depending on your health goals. Choose breads that are minimally processed and low in added sugars. Pair these breads with healthy fats and other wholesome ingredients to support better is arguably one of humanity's greatest culinary accomplishments. But picking the 'best' bread for your health—particularly for your gut—can be tricky territory. Between sourdough's tangy allure and whole-wheat bread's fiber-heavy reputation, the bread aisle can feel like a battleground of choices. We spoke with Will Bulsiewicz, M.D., MSCI, a gastroenterologist, to help us break down the doughy details for you. This article dives into the gut-health benefits of sourdough and whole-wheat bread, backed by expert insight, so you can make an informed (and tasty) choice for your next slice. Benefits of Sourdough Bread for Gut Health Sourdough bread isn't just a trendy item on brunch menus. It offers some real, scientifically backed perks for your gut. It's one of the oldest types of bread, dating back to around 2000 B.C., when the ancient Egyptians first used it. It was likely discovered by accident when wild yeast landed on dough left out in the open, causing it to ferment and develop sourdough's signature flavor and texture. At the time, people didn't realize that sourdough had health benefits, too. Here's why your microbiome might give it two thumbs-up. It's a Source of Friendly Bacteria The key to sourdough is the starter—a mix of flour and water where natural yeast and beneficial bacteria grow. Some of the bacteria in sourdough, called lactic acid bacteria, are considered probiotics and may support gut health. 'Traditional sourdough can be great for gut health, thanks to the fermentation process,' explains Bulsiewicz. 'The natural bacteria and yeasts transform the bread—making it easier to digest with a lower glycemic index, more bioavailable nutrients, less pesticides and antinutrients and a punch of acidic flavor. The end product is both delicious and nutritious.' May Be Easier to Digest Than Other Breads If bread normally leaves you bloated, sourdough might be your gut-friendly hero. Its fermentation process breaks down gluten and other hard-to-digest compounds, making it gentler on the stomach. In fact, some gastroenterologists recommend sourdough as a better alternative for individuals with irritable bowel syndrome (IBS) or mild gluten sensitivity—though those with celiac disease should avoid it. One reason sourdough is easier to digest is that it contains lower levels of fructans, a type of carbohydrate that can cause problems for people with IBS. Compared to regular wheat breads, sourdough's fermentation process significantly reduces these compounds, helping to ease digestion. Bulsiewicz cautions that not all sourdough breads are created equal. 'Many store-bought versions skip the fermentation process altogether and are loaded with the same high-risk ingredients as other commercial breads. If you've got the time, try making sourdough at home. It's easier than it looks, and the best part is, you're in full control of the ingredients.' Alternatively, visit a local bakery that focuses on fresh, high-quality ingredients. Packed with Nutrients Your Gut Loves Fermentation doesn't just make sourdough tastier—it makes it more nutritious, too. Key minerals like zinc, magnesium and iron become more bioavailable, meaning your body can absorb them more easily. These nutrients are important for a well-functioning gut, as they support various aspects of gut health. For example, magnesium may be linked to better gut microbial diversity while reducing potentially harmful bacteria like Enterobacteriaceae. Benefits of Whole-Wheat Bread for Gut Health Whole-wheat bread might not have the same trendy charm as sourdough, but it's a nutritional powerhouse in its own right. Here's why it's still a strong contender for your gut health. A Source of Fiber to Fuel Your Gut Microbiome Fiber is like a buffet for the healthy bacteria in your gut. Whole-wheat bread is a natural source of insoluble fiber, which helps maintain regular digestion and feed beneficial gut bacteria. Many gastroenterologists stress the importance of fiber as a foundational element for gut health, and whole-wheat bread delivers it in spades. 'Whole-wheat bread can be beneficial for your gut, especially when it's made with whole grains that are high in fiber. Fiber is fuel for your gut microbes, helping them produce short-chain fatty acids that reduce inflammation and support overall health,' explains Bulsiewicz. Helps Maintain Regular Digestion Because it's packed with fiber, whole-wheat bread supports a more regular digestive routine. If you're prone to constipation or irregular bowel movements, the fiber in whole-wheat bread acts like a gentle broom, sweeping waste through your digestive tract. It's good news for anyone looking to reduce digestive discomfort. A Source of Important Nutrients Whole-wheat bread doesn't just benefit your gut—it supports your overall health, too. Fortified varieties contain B vitamins, which play key roles in energy production and metabolic function, along with minerals like iron. While these nutrients don't all directly impact gut health, they are important for overall health. Low in Added Sugars True whole-wheat bread is minimally processed and often doesn't include the added sugars and artificial ingredients that may negatively impact gut health. When purchasing whole-wheat bread, look for options labeled '100% whole grain' or '100% whole wheat,' as some breads marketed as 'wheat' are mostly refined flour in disguise. 'Not all whole-wheat breads are created equal,' Bulsiewicz warns. 'A lot of what you'll find on supermarket shelves is actually highly processed and loaded with additives and hidden sugars that can do more harm than good.' Limiting added sugars is linked to many health benefits, while consuming excess added sugars may negatively impact heart health. The Final Verdict So, which is better for your gut health: sourdough bread or whole-wheat bread? The truth is, it depends on your individual needs and preferences. Both have distinct gut-friendly benefits. Bulsiewicz shares his personal preference: 'I'll take a properly fermented sourdough from good, organic flour every day of the week. That's my top choice among breads. But a well-made, minimally processed whole-wheat bread that's high in fiber can also be a great option. What matters most isn't whether it says 'sourdough' or 'whole wheat' on the label—it's what's actually in the bread.' For ultimate gut health, you don't have to choose one over the other. Consider alternating between the two or even combining them into one diet by incorporating sourdough for breakfast and a hearty whole-wheat sandwich for lunch. Variety keeps your gut microbiome diverse and happy. Additional Tips for Gut Health Bread is just one piece of the puzzle when it comes to a healthy gut. 'Bread doesn't need to be demonized,' reminds Bulsiewicz. 'It can be part of a balanced, gut-friendly diet. It's not about being perfect, it's about making better choices. No matter what kind of bread you prefer, I always recommend looking for ones with simple ingredients, low added sugar and a good amount of fiber.' He also offers a practical tip: 'Pair your bread with a healthy fat like avocado. It's delicious and it helps smooth out your blood sugar response.' Here are some other tips to support your gut health: Eat More Fermented Foods: Include items like yogurt, kefir, sauerkraut, kimchi and miso in your diet to add even more probiotics. Stay Hydrated: Water helps move fiber through your digestive tract effectively. Exercise Regularly: Physical activity supports healthy digestion. Our Expert Take When it comes to gut health, both sourdough and whole-wheat bread have earned their rightful place at the table. Sourdough's fermentation process gives it unique digestibility and nutrient boosts, while whole-wheat bread's fiber content is great for microbiome support. The best choice depends on your personal gut-health goals and dietary needs. But remember, the ultimate key to gut health lies in a balanced diet, regular exercise and keeping your stress levels in check. Now, go ahead and toast (literally) to your health with your bread of choice! Read the original article on EATINGWELL
Times
09-07-2025
- Health
- Times
Vegan mac 'n' cheese recipe
T he classic mac 'n' cheese — a great favourite in Scotland — is given a healthy plant-based makeover here. Despite having no cheese at all, it's still big on cheesy flavour thanks to nutritional yeast flakes. The dish isn't low on calcium, either, with a triple boost of it coming from the almonds, the soya milk (which is usually fortified with minerals) and the cauliflower. You also get plenty of extra fibre by swapping regular macaroni for wholewheat. Serves 4 • 200g wholewheat macaroni • 250g cauliflower, cut into bite-sized florets • Your choice of garden peas, pumpkin seeds or leafy salad, to serve For the vegan cheese sauce • 100g cashews, roughly chopped• 50g almonds, roughly chopped • 1 tsp freshly squeezed lemon juice • 250ml unsweetened soya milk or other plant milk• 4 tbsp nutritional yeast flakes• 2 tbsp hulled hemp seeds• 1 tsp garlic granules• 1 tsp onion powder• 1 tsp English mustard• 1⁄2 tsp vegan stock powder• A pinch of chilli powder • A good pinch of ground turmeric 1. Preheat the oven to 180C/gas 6. To make the cheese sauce, put the cashews and almonds in a large saucepan, cover with 200ml cold water and stir in the lemon juice. Bring to the boil, then reduce the heat and simmer for 10 min or until the liquid has been absorbed. 2. While the nuts are softening, fill a steamer saucepan with cold water, bring to the boil and add the macaroni to the saucepan and the cauliflower to the steamer. Steam the cauliflower for 5 min, then remove from the heat, drain and set aside; continue cooking the macaroni until tender. Drain the macaroni and return to the saucepan with the cauliflower. 3. Add the softened nuts and the remaining cheese sauce ingredients to a food processor and blend until smooth. Season to taste. 4. To assemble the dish, stir the cheese sauce into the cooked cauliflower and macaroni in the saucepan. Heat, stirring continuously, for a couple of minutes until piping hot, then serve with garden peas and pumpkin seeds, or salad leaves of your choice. Taken from The Scottish Vegan Cookbook by Jackie Jones (Birlinn £18.99). Buy from Discount for Times+ members
Telegraph
07-06-2025
- Health
- Telegraph
Thought couscous was healthy? It's not much better than pasta – here's what to have instead
The easy cooking method of couscous, and its small size, also means that it's much easier to control the portion and avoid overeating. An 80g serving is about right, and fairly generous when mixed into a salad or served as a side to lean protein, says Hope. Fresh pasta has some benefits that you won't find in couscous, however. 'Fresh pasta contains egg, so there are some extra nutrients there, like B12 and choline,' says Hope. Couscous will still be 'slightly higher in fibre and protein', however, making it 'a really great choice for people who are trying to get their protein from a mostly plant-based diet'. You might also have couscous as a stand-in for rice, particularly if you're a fan of African foods or middle-eastern dishes. ' Whole rice (also known as brown rice) is much better than couscous, as it's less refined and higher in fibre,' Hope says, 'but I would recommend couscous as a substitute for white rice,' she adds. What are the different kinds of couscous – and which is healthiest? Just as you'll find wholewheat and white pasta on supermarket shelves, there exists wholewheat couscous too. 'Wholewheat couscous is less processed and contains more micronutrients, so I'd recommend that people have it instead of white couscous if they can find it,' Hope says. It can be cooked and used in exactly the same way as normal couscous and tastes much the same too, as well as having the same texture. Giant pearl couscous is likely worse for your health, however. It's 'somewhere between really big couscous and really small pasta,' says Hope. For the health benefits 'I'd recommend you just stick with standard couscous, if you're looking to have one or the other'. The nutritional breakdown of standard couscous White couscous Per 100g serving: 112 calories 4g protein 1g fibre It's not all that bad for us – 'and variety is important too, for your gut and for the sake of making sure that you're satisfied with your diet,' says Trotman. 'But couscous is just not as healthy as real grains.' What to have instead of couscous Nutritionists like Hope and Trotman love real whole grains because they are high in fibre, high in protein, and minimally processed, making them brilliant for our guts and energy levels. The micronutrients in the many different kinds of whole grain also make them great for our health overall. All nutritional information is per 100g cooked. Amaranth 102 calories, 3.8g of protein, 2.1g of fibre Amaranth is the grain that's most visually similar to couscous. It's rich in an amino acid called lysine, 'which is good for your immune system,' says Trotman. It is slightly lower in protein than couscous, but is higher in fibre 'and is gluten-free too'. Soak and cook and add to soups, stews or salads. Quinoa 120 calories, 4.4g of protein, 2.8g of fibre It might be notoriously trickier to cook well than couscous, but quinoa has a higher payoff when it comes to protein, packing twice the punch for the same cooked weight in grams. What's more, 'quinoa is a complete source of protein, meaning that it contains all of the essential amino acids that you need to be healthy, whereas couscous doesn't,' says Trotman – which is rare for plant-based foods, making it all the more worth eating. Cook it, let it cool and serve with salad or roasted colourful veg. Buckwheat 118kcal, 4.3g protein, 2.1g fibre Like quinoa, buckwheat is rich in fibre, and it also contains flavonoids such as rutin, which 'has been shown to support heart health and circulation', says Trotman. Aside from that, it's also a rich source of fibre and protein. Add to soups or stews to pump up the nutrition or wash and simmer and add to salads. Bulgur wheat 151 calories, 5.6g of protein, 8.2g fibre Best known to us in the form of tabbouleh, bulgur wheat is easily cooked and as versatile as couscous, too. 'It's much more rich in both fibre and protein,' Trotman adds. Brown couscous 170 calories, 6g protein, 2g fibre Brown couscous is the one to have if you still need a couscous fix. It contains more protein and fibre per serving than white couscous, but also slightly more calories. Still, Trotman would recommend it over the white kind. Brown rice 133 calories, 3.3g of protein, 1.8g fibre Though brown rice 'doesn't have as much protein or as much fibre as other grains, it's very nutritionally dense,' Trotman says, containing 'a good amount of magnesium and some plant-based iron too'. She recommends it over couscous and certainly over white rice. Brown pasta 124 calories, 5g protein, 3g fibre Brown pasta is better than white, because it contains more fibre and more micronutrients than white, says Trotman. White pasta 158 calories, 5.8g protein, 2.2g fibre 'There isn't really much difference between white pasta and couscous nutritionally,' says Trotman. Pasta may be more satiating but is also easy to wolf down in large quantities when covered in a delicious sauce. 'It might not be the most nutritious, but it is also important not to deprive yourself of the foods you enjoy and eat a varied diet in general.' Healthy ways to eat couscous Couscous can still be a really healthy food to include in your diet, says Hope, though she recommends that you 'avoid cooking it in high-salt stock'. It's not something to be eaten every day, she believes, 'but there's no problem with having it regularly, especially in place of pasta or white rice, and variety is also really important when it comes to eating well'. Serve with a variety of vegetables to ramp up the fibre content (kale, broccoli and cauliflower are great sources) and try adding spices like paprika or cumin, and plenty of herbs or citrus zest in place of too much salt. Recipes
Washington Post
06-06-2025
- General
- Washington Post
You asked: How do I bake with white whole-wheat flour?
I'm intrigued by the white whole-wheat flour thing. Why is it so desirable, and what do I need to know about it? This is a question we received in our live weekly chat, where we help you level up your skills in the kitchen. The primary appeal of white whole-wheat flour is the fact that it is a whole grain, unlike all-purpose flour, which is refined to remove the bran and germ. That means the flour retains the nutrients and fiber of those parts of the wheat kernel. For comparison's sake, 1/4 cup of whole-wheat flour (white or traditional) typically contains 3 grams of fiber, while all-purpose contains 1 gram or less, depending on the brand.
