gluten free

Lin Carson Eat Bread 90
 by Lin Carson

Is This The End? Eat Bread 90 Round II

NOPE! I’m just getting started.

After eating a loaf of bread a day for 90 days, you may think I would be done with bread-based diets…you seriously underestimate my love for bread.

I started my EatBread90 project to prove:

  1. Bread is NOT bad for you
  2. You can eat a high-carb diet and not gain weight.

I had heard too many times that bread makes you fat, it will make you gluten-intolerant, and grains are not meant for human consumption.

However, the results backed up my claims: I did not gain any weight, maintained a healthy nutritional profile, and was not bloated or uncomfortable. The journey also sparked conversations that helped give bread a good name. I got to cover healthy bread innovations, dive into the science of grains, and gain insight on how to market bread in an anti-bread climate.

As successful as the 90 days were, there’s still work to be done. So this time, I’m taking it a step further:

I will consume 6-8 slices, about half a pound, of bread a day to lose at least 10 lbs in 90 days.

Why the focus on weight loss this time?

Even if products like sprouted grain bread or whole grain bread are being recognized for their nutrition, people are still cutting carbs when focusing on weight loss. Paleo, Keto, and gluten-free are major trends right now, all focused around the idea carbs are the key to shedding those extra pounds.

However, the carbs found in whole grains are actually an important part of diet. And lipid catabolism is a highly effective weight loss technique that relies on carbs. My goal is to show that along with healthy eating, portion control and exercise, you can still enjoy bread!

Eat Bread 90, Round II

So for 90 days, I’ll be including around a loaf of bread ad day in my diet. I’ll also be exercising, eating healthy, and documenting it all. So come along with me as I discover tasty loaves, cover bread facts, and make more bread puns than you’ll know what to do with. I’ll be posting weekly updates on EatBread90.com, as well as highlighting the bread I eat—feel free to follow along!

If you run a bakery and would like to be a part of this journey, send your lovely loaves to:

707 SW Washington St., #1100, Portland, OR 97205. Attn: Ms Ana Rinck, Operations Manager, BAKERpedia.

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gluten free - celiac disease
 by Lin Carson

Gluten-Free Bread and Celiac Disease: Day 73 and 74

Canyon Bakehouse sent me a couple loaves of gluten-free bread today. It looks like bread, has the texture of bread and it ate like bread. In the gluten-free world, great tasting breads like these are hard to come by!

Why am I featuring gluten-free?

Because there are currently around 3 million people who have celiac disease in the U.S.

Some of them are reading my blogs and wondering what alternatives they have. How can they join me on my bread journey?

Here are a few gluten-free bread options:

Canyon Bakehouse - gluten free - celiac disease

Bread by Canyon Bakehouse.

Maya delivered fresh baked gluten-free bread and cakes to me from Brazil. BRAZIL? Yes, you heard right. She read that I was on this amazing journey and wanted me to try her bread. Her tapioca based gluten-free bread tasted great as toast, and lacked the after taste of most gluten-free bread. Perhaps it’s the tapioca that makes her bread special. Thank-you Maya!

Bread and brownies from House of Maya

Bread and brownies from House of Maya.

Although some people are gluten-free by choice, some don’t have an option. Celiac disease affects one’s digestive process. When someone who has it eats gluten, their immune system is triggered to attack the small intestine, and stops the absorption of key nutrients.

Side effects include bloating, swelling, constipation, gas, chronic diarrhea, nausea, stomach pain and vomiting.

More serious issues such as osteoporosis or neurological conditions can come about if the disease is undiagnosed.

Celiac is an inherited disease, so if someone in your family has it, there’s a chance you may as well. It is also more frequent in people who have related symptoms. However, it often goes undiagnosed or there is a delay in pinpointing the problem.

Thankfully for those suffering from celiac disease, new labeling laws has made it easier to identify food that’s safe to eat and gluten-free products are becoming more abundant. The gluten-free market is a booming one, making life a little bit easier.

There is also a strong community of support, ready to offer advice and guidance.

What does the future hold for the treatment of celiac disease? Eating gluten-free is easier than ever before, and it looks like that trend will continue. However, new research is finding pills that would make the small intestine less permeable to gluten or that would break down gluten, and drugs to counteract the effects of gluten to the small intestine. But as we still search for ways to make life easier for those with celiac disease, gluten-free breads that taste good go a long way!

Rotella's Italian Bakery gluten-free bun celiac disease

Rotella’s Italian Bakery gluten-free bun.

Here’s what I ate on Days 73 and 74 of EB90:

Food Portion   Calories  
Day 73
DKB 21 G 5 Slices (45g) 600
DKB WBDR 6 Slices (40g) 660
Canyon Bakehouse 7 Grain 1 slice (34g) 90
Butter 2 Tbsp 200
Strawberries 1C 50
Apple 1 95
Cherries 1C 74
Apricot Sugar-Free Jam 2 Tbsp 40
Meatballs 4pc 290
Greek Cheese Spread 1 Tbsp 23
Cauliflower 1 C 188
 Total 2310
Day 74
DKB 21 G 4 Slices (45g) 480
DKB WBDR 3 Slices (40g) 330
Butter Croissant 60g 240
Peach Tart 1 pc 280
Canyon White 2 Slices (34g) 180
Canyon 7 grain 2 Slices (34g) 180
Mozerella cheese 3oz 240
Cherries 1 C 74
Lima Beans 1 C 110
Banana 1 pc 110
Calcium Supp
 Total 2224

 

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wheat-grain-eat bread 90
 by Lin Carson

You Can Eat Bread on Paleo with This! Day 31

When Holista Foods sent in their paleo bread, I was puzzled. Why make bread that has no grains? I don’t understand. So I did some research.

The Paleo Diet

Simply put, it emulates the diet of our hunter-gatherer ancestors, and it advocates consumption of unprocessed animals and plants, including meat, fish, eggs, vegetables, fruits, nuts and seeds. I don’t know where bread fits into this diet. If you study the diet itself, it gets boring after a while, and there needs to be a carrier for all these fish, meat and eggs.

Paleo bread from Holista Foods-.

Paleo bread from Holista Foods.

Therefore, someone created the paleo bread, using a flour blend of coconut, almonds, seeds and eggs.

And because it’s made without grain, it is also a gluten-free bread. Some of there other benefits include:

  • All Natural
  • Clean and Clear Label
  • Non GMO
  • No Grains
  • No Dairy
  • No Soy

It is a difficult bread to make, so hats off to Holista Foods who makes it possible to make a great tasting product!

Here’s what I ate on Day 31 of EB90:

Food Portion Calories
Holista Foods® Paleo Bread 1 loaf (300) 219
Holist Foods® Low GI Bread 6 slices (25g) 334.5
Apple 1 95
Butter 2 Tbsp 200
Ricotta Cheese 1/4 C 100
Deli Chicken Breast 3 slices 50
Almond and cashew nut butters 2 Tbsp 190
Grilled Pork 2 oz 150
Sugar Free Strawberry Jam 2 Tbsp 160
Orange 1 orange 81
Spaghetti with meatballs 2 C 400
Coconut water 2 C 100
Calcium Supp
Bike -100
Total 1979.5

 

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gluten free - eat bread 90
 by Lin Carson

Why Gluten-Free? Day 30

Smart Flour Foods, Franz Gluten-Free, and Saratoga Bakery sent in their gluten free breads. I’ll address the elephant in the room right this moment. I know I’ve set out this challenge to consume wheat bread products, so why am I eating gluten-free when I’m not celiac? I really had a tough time with this issue. It made sense to stick to my wheat-only bread diet. But I broke down when I got a note from a gluten-free baker, which wanted my opinion on their gluten-free bread.

gluten free - smart flour food - eat bread 90

Roasted vegetables, salami and swiss on a gluten-free Smart Flour Food® Hoagie.

You see, when I first started to build BAKERpedia, my intent was to help every baker that needed help. It is hard for me to turn my back when I get a passionate note from a baker thanking me for eating their bread. I really can’t say no to this. Therefore, I dedicate this blog to all the gluten-free bakers out there.  You are all doing well because you are putting superior tasting multigrain products out there for your gluten intolerant customers.

For that, I really want to thank you, and provide you this platform to showcase your products. Keep baking, keep growing, and I am honored to be part of your gluten-free baking journey.

Here’s what I ate on Day 30 of EB90:

Food Portion Calories
Smart Flour Foods® GF Hoagie 1 (135g) 330
Franz® GF Cinnamon Raisin 4 Slices (40) 400
Franz® GF 7 grain 3 slices (40g) 240
Saratoga® GF Bun 1 bun ( 60g) 220
Apricot Sugar-Free Jam 2 Tbsp 40
Ricotta Cheese 1/4 C 100
Philledelpia cream cheese spread 1 Tbsp 40
Nutella 2 tbsp 200
Orange 1 orange 45
Kale (cooked) 1 C 33
Salami 1oz 50
Roasted Vegetables 1 Tbsp 100
Egg 1 78
Total 1876

 

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bread misconceptions and myths
 by Katie Jones

10 Bread Misconceptions Debunked

When did bread become the enemy to healthy living?  Bread has been around since the beginning of civilization. It is a fundamental food containing gut-healthy fiber, magnesium and protein.

Bread has served as a lunch time companion to meat and veggies or an accompaniment to soup at supper. And where would our breakfasts be without toast or french bread? Cruising around the internet, however, I read so many bread misconceptions and myths.

bread misconceptions, bread myths, bread, healthy

Here are the top 10 bread misconceptions:

  1. Bread makes you fat
  2. Bread causes bloating
  3. Brown bread is healthier than white
  4. Bread causes joint inflammation
  5. Bread is empty calories
  6. Bread causes diarrhea
  7. Eating bread is bad for your blood sugar
  8. Bread is less nutritious than it used to be
  9. Gluten Free bread is healthier
  10. Bread is high in salt

If you follow along with us at EB90 we will be setting the record straight on these common myths. But here I’ll address a few.

Bread makes you fat. False. A bad ratio of calories in and calories out, along with eating food low in nutrition and high in fats, makes you fat. However, by balancing your calorie intake there is plenty of room for bread in a healthy diet. In fact, whole grain breads offer needed nutrients, like fiber, and help you feel full longer.

Brown bread is healthier than white bread. Not quite. The color of bread depends on the type of wheat used: white wheat or red wheat. The nutrition depends on how much of the whole kernel of wheat is used. So you can eat whole grain white bread, that is chalk full of nutrition. Here’s one that I like. Just look for whole grain breads, and you’ll be getting the healthier loaf.

Bread is empty calories. Nope. Bread is bursting with ingredients we need in our daily diet. With whole grain bread, you receive high amounts of fiber and protein. Plus, whole grains are good for your heart.

Eating bread is bad for your blood sugar. Not with this bread! There are a number of breads that have a low GI index and still taste great.

Gluten-free bread is healthier. Actually, it’s usually the opposite. In order to replace grains that have gluten, gluten-free breads use ingredients like rice, potatoes and tapioca. These food are high in starch and sugar. Plus, there is usually little fiber. And unless you are suffering from celiac disease, there’s no reason to cut out gluten.

What bread myths have you been telling yourself?

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gluten free, celiac, celiac disease, wheat allergy, wheat intolerance, gluten misinformation
 by Katie Jones

Gluten is Evil and Bad for You. Or is It?

What the heck is the deal with all the gluten misinformation and haters bashing it?

The soft chewy texture of a great peasant loaf would not be possible without gluten! We realize some people are negatively affected by gluten. For those people, we are so sorry you have to endure those lifeless loaves of gluten free bread.*

If you have jumped on the anti-bread bandwagon you should know that gluten-free bread is not necessarily a healthier bread.  Gluten free breads often lack fiber, vitamins and minerals found compared to their whole grain cousins. In fact, gluten offers some things the body needs. So, if you gave up bread due to the negative myths currently being shared, here are some truths about gluten.

gluten misinformation, gluten myths, dough bread

The Truth About Gluten

  • Gluten is the main structure forming protein it makes your bread dough stretchy and strong!
  • Gluten gives texture to baked goods!
  • Gluten is responsible for the nooks and crannies that capture butter in your English muffin.
  • Gluten is high in protein. Wheat gluten is about 75% protein and all-purpose flour is about 10% gluten.
  • Gluten is high in iron at a about 4% serving for vital wheat gluten
  • Gluten is made into seitan, which is a great meat substitute for those on plant based diets. It is high in protein and low in fat.
  • Gluten is a protein found in many whole grains such as wheat, barley, faro, rye, bulgur, and triticale.
  • Gluten allows bread to rise and hold the volume by trapping gas bubbles formed during fermentation.
  • Gluten is elastic and makes bread chewy.
  • Gluten retards moisture loss in baked goods creating a longer shelf life
  • Gluten keeps your cinnamon rolls light and fluffy.
  • Gluten has been consumed by humans for at least ten thousand years.

It is easy to blame gluten for many symptoms of tummy upset or weight gain. In the last decade many diet fads have emerged that promote a bread and gluten free lifestyle. For those of you who still love bread, gluten is not the enemy of all modern day illnesses. In fact, without gluten, one of our oldest known prepared foods would not have existed.

What is some gluten misinformation you’ve come across?

*celiac disease, gluten intolerance, and wheat allergies are serious issues in regard to consuming gluten and wheat products. We are not reducing the importance of a gluten free diet for those who suffer from any of the above.

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