How to pick the right bread for your health | Prof. Tim Spector and Vanessa Kimbell
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- เผยแพร่เมื่อ 3 ธ.ค. 2023
- Can picking the right type of bread save us from negative health effects?
Jonathan is joined by Vanessa Kimbell and Prof. Tim Spector to explore the topic.
Vanessa is a specialist in personalised bread and her doctorate in nutrition & digestibility of bread is in Baking as Lifestyle Medicine & preventative healthcare. Professor Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world.
Watch the full episode here: • Can bread be healthy? ...
If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. - วิทยาศาสตร์และเทคโนโลยี
Watch the full episode here: th-cam.com/video/1PGyv3nDv9o/w-d-xo.html
How can you look at a label when shopping online
@@bobdouglas5774 Where do you live? In UK and Australia, the legally required package information is always there on the shopping site, and I can always find ingredients for US products with a quick search (IE I just googled Capn Crunch, and saw the complete ingredients and nutritional report 🤢) and you only have to do it once; when you find good products stick with them.
You should always warn viewers in the title when the subject stated in the title is not addressed in the video. For example: "How to pick the right bread for your health (Topic not found in this video)"
👏👏👏👏
That plus the blurry thumbnail. Even science has become clickbait BS.
It is so easy to bake your own bread. If you can afford the upfront cost of a bread maker(which is not essential), it also does not require much labour or time. You can buy the best quality stone ground flour, add yeast, water and a small amount of salt. You know exactly what’s in it and the result is delicious.
🎯 Key Takeaways for quick navigation:
00:13 🍞 *When choosing bread, always check the label for ingredients, and avoid those with a long list of unrecognizable components.*
00:53 🌾 *Look for bread with a higher fiber content, preferably above six grams per 100 grams.*
01:20 🤔 *When selecting whole grain bread, be cautious as some may not genuinely be whole grain; investigate deeper.*
02:01 🛒 *Be aware of the carbohydrate to fiber ratio, aiming for a lower ratio, around 4-5 to 1, for a healthier loaf.*
03:23 🌾 *Gluten sensitivity is relatively rare, affecting about 1% of the population, with celiac disease being the primary concern. Non-celiac gluten sensitivity is often misunderstood, and many people who believe they have it may not actually be sensitive to gluten.*
Made with HARPA AI
My wife always thought she had a gluten intolerance as she felt bloated after eating bread. Once I started baking bread including sourdough she no longer felt bloated. Our conclusion was that it was probably some of the additives in supermarket bread that she was intolerant to.
Yes my husband and I have found exactly the same and only eat our own bread now which is delicious 😋
I'm suspicious about the use of pre-harvest glyphosate in non-organic cereal crops. It would be good to see some definitive research into this. In the meantime if I am going to eat bread [or porridge oats] I try to make sure it's organic. I don't know how relevant this is but I have a gut feeling [haha] that it makes a difference.
Sourdough real sourdough is the best.
Since watching your videos, I have started making my own no knead bread that is very simple. I use sprouted wheat and sprouted seeds such as sunflower and pumpkin seeds. I add flax and chia seeds as well. We really enjoy eating it and we feel that it is definitely improving our health. For a treat, I make a sprouted wheat bread with walnuts and cranberries that is really good too. Thanks for all the advice!
As a diabetic (but well-controlled), that loaf sounds incredible. Can you direct me to a recipe
I would love the recipe as well-thanks!
I have watched the full episode of this last year & I have followed Tim's advice Carb to Fibre ratio of 4:1 or less. Also now buy only Whole Grain Organic (which is hard to find). But so far so good, I finally can eat bread again without gaining weight. From Venessa advice, I also made my own sourdough after watching this show last year. The only problem it was way too good (best bread I ever had) could not stop eating it. 😂
I mainly eat whole grain rye bread. We have a very good selection in Finnish supermarkets. It's very delicious too, especially when re-heated in the oven to be a little bit crispy. Typically it's just 4-5 ingredients, for example rye starter, rye flour, water, yeast and salt. Normal content would be something like 12-15g/100g fiber and 40-50g/100g carbs.
Yeah! I've been in Finland multiple times and they even have a better selection than Sweden according to me who's a swede😂
Sourdough digests gluten.
@@etiennetaylor8048 not completely. Stoneground flour contains the wheatgerm that is what ameliorates gluten. Its the only flour i can eat.
Finnish bread is fantastic. Hearty and filling.
I now make my own bread so I know exactly what it's made from, ie organic flour, water, yeast and water. 😊
Can we have a psychologist on to interpret the 3 presenters bookcases and what they mean about them.
Make your own…Irish soda bread. So easy no yeast needed etc.. Clodagh McKenna has a great recipe.
Sainsbury's bakery wholemeal is probably the closest to home made bread. It has a full ingredient list and the Best Before date is normally the date of purchase (some shops slice it and allow it to be sold for another day). The amount of salt in the bread is obviously a lot less than most other supermarket bread, including from the bakery. I don't know anything about what is sold at Waitrose, but I could have a look some time. I don't have a local Morrison's.
The only bread I will buy from the supermarket is sourdough or sprouted wholemeal. Preferably an ancient grain like spelt because our modern wheat is degraded hence it needs to be be sourdough or sprouted to bring back some nutriants.
My mom had celiac disease but never had any symptoms. It was discovered during a procedure for something unrelated to digestive issues.
Wholegrain sourdough spelt bread and ditto rye bread are best
I think the wholegrain for fibre suggestion is overstated. Personally I consider fibre from vegetables (especially raw salad) more useful than grains and I'd say that a white organic sourdough would be better than a non organic non sourdough wholegrain. Rye bread is also excellent and deserves a mention
This video was cut off right where was most important, talking about what bread is actually good for you and thats sourdough bread and the explanation of the fermentation that goes along with this bread.
That's because NO bread is actually good for you
Love the taste of sour dough.
I sometimes experience discomfort when consuming wheat-based products like bread and beer, but not always. However, when I travel to Italy, I can consume these without any issues. There are differences in how wheat is processed in Italy. Such as chemicals commonly used in the UK prior to harvesting as well as during storage and processing of wheat. It's pretty hard to pin down one root cause. I know it's not wheat in itself, but something closely associated with wheat during harvest, storage or processing.
I've found that when I avoid wheat-based products in the UK, I never get any unpleasant symptoms. So, I usually describe myself as "gluten intolerant" to keep things simple.
Bizarrely, Italy imports the vast majority of it's wheat from across the globe.
Maybe the difference in quality of products as opposed to wheat origin?
Same in France! They ferment the wheatgerm and that might be the difference
How interesting! I've discovered an Italian 'toasting' bread in UK, 'Crosta & Mollica Pane Pugliese, described as 'made with 'Italian Reground Durum Wheat Semolina, Water, Yeast (natural 'mother' yeast - which seems to be sourdough), Salt'. It's very low in sugar (as none is added) and it doesn't give me the discomfort that other types of bread do. But it's very expensive, so I don't have much of it!
A friend used to work in M&S bakery and she said almost all their bakery products were baked from frozen
Take home summary -
5:1 ratio of carb:fibre is best (bread label)
Store made “fresh” bread is a scam - maybe 1yr old and frozen
I'm sorry to say no bread for me. Even homemade sends blood glucose through the roof. A CGM stopped all cereal products for me
I buy wholegrain sourdough rye bread from the supermarket. It is made with actual whole kernels as well as flour. The fibre is 7.7g per 100g plus it's nutritious and great for controlling blood sugar.
have you eaten it whilst wearing a glucose monitor? i just wore one for 2 weeks and every bread, even spelt loaf, rye bread etc etc all spiked it like crazy. Don’t kid yourself.
@@aafgahfah I've had numerous prick tests shortly after eating rye bread for breakfast and have also had full blood glucose levels done a few times across 6 months - . I have had tremendous success in lowering my blood sugar, have recently halved the Metformin I'm taking and will soon come off it all together. My GP said I was one of the best diabetes reversals she'd seen in her career. Importantly though I have been eating REAL wholegrain sourdough pumpernickel.
@@aafgahfahtemporary spike though, that’s normal after foods with carbs
My favorite bread is the sourdough because of the taste. Is this bread positive to eat?
Comments please on Sourdough Sprouted Grains - I've been told it's the best? Is it?
Of COURSE you look at the ingredients if you value your health. Best bread has to be organic. Don't want chemically treated grains. Better flavour too.
How does 'sprouted' grains bread fit into this fiber content ratio?
This gets cut off mid sentence at the end and the sourdough issue / PhD findings disappeared!
I live in Germany, and the bread here is dense and often full of visible grains and seeds. You can also get non-flour bread here, which consists of mainly seeds and things like ground flax, and most breads here are mainly made from natural sourdough starter. Other than that, I now make my own sourdough and bread made without flour. That said, my preference for sourdough bread is because I like the sour taste. I'm pretty sure any healthy bacteria in it is killed during the baking process. Also, I don't eat bread every day. The sandwich bread in the UK is too soft, full of air and nutrient deficient.
Amazing that sprouted grain bread goes completely unmentioned.
I miss certain aspects of eating bread, too. Bou cannot tell everything in a short 8 minutes video. Maybe you should watch the full one (no guarantee, though).
Recommend the vacuum-packed German-type Wholegrain bread (Lidl & others stock. Difficult to overeat. Here in France fortunate to have local Baker’s shops with sourdough & artisan etc.. however, still find it can kick off ‘sugar addiction’. Maybe OK if filled with Cheese or Meats etc, though don’t eat these.
I saw that in waitrose today, was going to buy it but went for bio organic instead.
What about homemade bread? Mine is 25% strong white, 25% rye flour, 40% whole meal, 10% oat flour and bran, added sunflower, pumpkin, poppy, linseed etc seeds…how good is that?
Sounds a bit like you feel you really must eat bread, so go to all that effort to make a healthy version. Bread isn't compulsory, and you are very unlikely to come to any harm by not eating it at all,
How can supermarkets get away with not labelling the ‘fresh’ bread loafs?
how about home made bread with fresh mill flour?
I have come to believe most of my gluten intolerance came from grain and wheat treated with glyphosate in the USA. An atrocity in my view. Have had to be very resourceful finding alternatives once I narrowed down the “culprits” and am recovering slowly.
I bake all my own bread, I use only stoneground organic locally milled wheat. I also bake my own croissants and brioche occasionally. I have no time for people who are negative about gluten unless they have coeliac disease.
all the bread in the supermarket where i work has ingredients labels, and whilst some of it is indeed frozen all the basic daily bread is made from scratch on the premises every day, so there is quite a lot of inaccuracy here Tim
At least it should tell me it's going to be cut off in a random place, and then i could start by watching the full video.
What’s the best supermarket bread? How about Hovis Wholemeal
I suffer with colitis. Have done for the last 5 years. Cant eat any type of bread without indigestion, gas, bloating, oh and wholemeal? Yup anything with fibre or vegetables equals diarrhea, so what do i eat? fresh air?
The best bread is the kind made with flour you mill at home and use immediately.
We have become so self obsessed in the West regarding diet etc when thousands will be unable to eat any thing today and might have to walk miles for water ..I doubt many of them will be wearing patches to help with their diets and become involved with discussions regarding weight reduction and gut health.Perhaps Zoe could donate some of their profits to those suffering from famine today..Thanks for the presentation
I make my own.
It’s Vanessa Kimbell 👆🏼❤️ zoe you need to spell her name right and I’m fairly sure that’s she’s finished a doctorate in bread & gut health so Dr Kimbell ..
I'd suggest that if your bread has a label put it down and walk away......
Gluten is very bad news for Hypothyroidism, another autoimmune disease and one that relates to coeliac disease. A gastroenterologist wanted me to be tested for coeliac disease when he found I was hypothyroid but as it meant resuming eating gluten (I’d given it up 3 months before) I decided against it as I had no wish to feel ill again. Tim seems to be unaware of the link between the two diseases!
He will be aware. Its a very common link. We are all taught in med school :)
I wish they would start naming brands instead of the mystery game we all play. Lets not pretend just make a list of good and bad products its such a minefield and categorising things would make it so much easier.
Let them eat cake. Or is that banned?
If I want to eat bread, or anything else made of flour, the first step is to pour some whole grain into the flour mill.
Take your glucose. French stick and butter works
I have stopped buying supermarket bread, now the UPF cat is out of the bag.
I bake my own bread.
I never buy bread unless it’s wholewheat and has no soya!
L
Oh. Vid ended!!
All commercial breads from supermarkets etc. are rubbish. They're mostly refined carbs. The best bits such as the germ, endosperm and husk have been eliminated. May as well eat pure sugar.
The fact you blurred the image is just shamefully clickbaity. No view time from me.
Growing up in France, your bread comes from a bakery- never in a plastic bag....
The Anglo world is really in trouble if need educating re bread, and because of supermarket dominance (I live in Aus and it's the same shit).
You also need money for proper bread... anywhere between $7 and $15 a loaf....
I hate to break it to you, but UK bread is much worse than Australian bread. Google "chorleywood process" and be afraid! You can tell it's using this by "flour treatment" or "ascorbic acid" or "vitamin c" on the ingredients. It's very hard to avoid this, even with expensive breads. I haven't found this ingredient in any Australian bread so far.
Edit: but it's much cheaper in the UK, so there's that!
@@mockturtle1402 I wasn't aware of that. Basic rule is not to buy bread in supermarkets/ that comes in a plastic bag with a list of ingredients longer than your arm.
I also appreciate that I am lucky and can afford locally baked sourdough bread- from an award winning independent bakery. Still hard not to compare prices with the EUR1.5 French baguette.
Just make your own bread, add plenty of seeds and whole grains then you'll know exactly what went in the mix. No time, then use a bread maker...
What kind of bread are you eating?????.... bread IS flour, water and yeast, possibly sourdough starter... grain, seeds ... I made the bread at home.... really, what kind of bread are you eating?
Whole grain bread, if it’s whole grain and you throw it at someone you’ll knock them out. Not a loaf that’ll bounce off their loaf so to speak.
Number one warning - beware of any nutritionalist who uses the word "nourish" it is an unscientific, non-defined word. They usually have a book to sell you.
Interrupted Tim saying shop baked bread is often a year old!! Why interrupt him talking and telling something important just to get your voice in there.? Not helpful . A good interviewer should bring the most information out of someone. Too many interviewers think they should interrupt with entertainment or infantile clarifications as if we are dumb. People who listen to this are already somewhat informed.
What have I just watched 😂. This is when science meets food and they try an engineer some reason why the stuff most people buy is bad. Perhaps if you ate it for every meal they may have a point. Most people don’t.
1) People do eat it at every meal. It's a staple, that's what it means.
2) The CDC estimated in 2017 that 100 million americans have prediabetes or diabetes.
Something is making us sick. I think highly processed grains are likely a large part of the problem.
I make my own
Stop pretending this works for everyone. I make the bread for the family so no weird ingredients. It doesnt matter WHAT mix of grains/seeds etc or sourdough, all my joints will hurt next day. Zoe hs no credibility if you never acknowledge that there are folks for which your advice makes things worse
Not happy that you added a click bait title….I won’t fall for it again….
Video cuts out, waste of time , Ignore !!
Worst bread in the world: shortbread
Still non the wiser
Flour, water, salt, yeast. A true simple sourdough bread. It’s not easy to find though.
Some people that stay away from gluten and bread find they can eat this with out a problem.
A true sourdough, you don't need yeast, it's harvested naturally from the air. I would include a little fat, though.
That's when I used to eat bread.
I consider wild yeast from the air to still be considered yeast. So yes wild yeast.
Someday the truth will come out that grain is the foundation for most food related disease and dysfunction.
The best bread is no bread!
I was about to type the same thing.
Agree but like it too much. There is not one alternative I like in the morning so I skip rather and combine it with intermittent fasting. Eat only bread during lunch and then combine with salmon so not too bad
@@welkekutnaamdanwel I get joint pain caused by inflammation and GI problems if I eat bread, so it doesn't matter how much I like it. I used to eat a whole loaf a day, but my health is more important.
I understand people have diverse biology so it's not an option for everyone but the only bread I eat is homemade sourdough made with various organic flours. I've been refining my technique for years and I enjoy the process of baking almost as much as the eating. I can truthfully say I have never experienced ill-effects from eating this bread exclusively as part of an informed and mindfully balanced diet - it has only ever brought me joy and pleasure!
No, it’s the bread I bake myself
She doesn't look a great ad for healthy living, sorry!
Perhaps she is living with health conditions or genetic markers that aren't conducive to looking like a polished, poster girl for nutrition but maybe as many people are encouraged by educators/role models who appear to embody normalised and attainable results as are put off by it. It's only fair to look beyond the superficial and give proper attention to the deeper message, especially when knowledgeable people are sharing their wisdom for free.
@@FRElston fair enough!
Too personal
@@juliawaghorn……hello julia…..this is Kevin…hope you are doing well in Somerset x😢
Bit of a fad the whole sourdough movement.Zoe is devaluing it's own brand with all their guests.. Shame.
no bread. There...saved you 8 minutes of bs.
Good video but tell the lady to 4get the bread and go to the hairdressers as she looks scruffy, or get her a mirror ,also i dont eat bread.
She’s an academic, rarely strays beyond her book laden study room 😎
Don’t eat bread..... better to eat a keto carnivore diet.