nutrition

The perfect diet: is it bread?
 by Lin Carson

Week 8: The Perfect Diet: Is it Bread?

Here I am at week 8, and slowly but surely losing weight using a high-carb diet. Why is this the easiest thing in the world? Well, because I don’t need to think too much about it. The nicest thing about sliced bread, especially the whole grain bread, is it’s very portable and tasty.

Alright, stop looking at me strange. It’s true. Try it for yourself. Reach out for a Dave’s Killer Bread, Eureka or a Franz organic loaf, and you will soon agree with me that these breads are so good, you can eat it without anything.

As I run from meetings to meetings at BAKERpedia, there is nothing better than food just waiting for me. I don’t need to think. It’s a grab-and-go situation. For this particular aspect, it’s not junk food that I am grabbing. It’s a wholesome, nutritious product filled with vitamins and minerals because I mainly consume whole grain bread.

The bran (outer layer) contains the largest amount of fiber, the endosperm (middle layer) contains mostly protein and carbohydrates along with small amounts of B vitamins, and the germ (inner part) is a rich source of trace minerals, unsaturated fats, B vitamins, antioxidants and phytonutrients

Thinking of cutting bread from your diet?

No way, I tell everyone. Here’s why:

  • It lowers your “bad” cholesterol, which lowers your chance of hear disease.
  • It’s high in dietary fiber, which is not only is good for you and your gut health, but also helps you feel full longer!
  • It’s full of essential minerals, such as  calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur. Like I talked about last week, it is a way to get needed nutrient density like thiamin, calcium folate and magnesium.
  • It gives you energy!
  • It’s quick, easy, and delicious!

There are few foods that can give you the nutrition you need, and also cut back on cravings for more food. And you can get bread anywhere, and take it on the go! Now that sounds like the perfect diet to me!

 

My weight at the start of the 90 days.

The first weigh-in: 147.4

 

Week 8 weigh in for Eat Bread 90: 143 lbs.

Week 8 weigh in: 143 lbs.

0 comments
Stay young and eat bread!
 by Lin Carson

Week 7: Wanna Stay Young? Eat Bread!

All this nonsense talk about how grains are inflammatory is cow dung. Think you need to cut bread from your diet? Think again. A new study reveals that grain foods—such as bread— are key for providing essential nutrients for missing from adult diets.

Across the board, American adults struggle with eating ideal levels of nutrients such as fiber, folate, and iron for women. This shortfall becomes even greater with older generations. So, researchers looked into what food groups could help fill in these deficits, adding energy and nutrition.

Grains was one of the most versatile and impactful foods. Among the 15 main food groups, they ranked:

  • 1st for thiamin (33%) and niacin (23%)
  • 2nd for daily dietary fiber (23%), iron (38%), folate (40%), and magnesium (15%)
  • 3rd for daily calcium intake (13%)
  • 4th for energy contributor (278 kcal/day or 14% of all energy in the total diet)

But to eat bread isn’t the same as eating just grains.

That’s right, but breads with whole grains are a great vehicle for those benefits. The study compared 46 food categories. Here’s how bread, rolls and tortillas stacked up:

  • 1st for daily thiamin (16%) and niacin (10%) intake
  • 2nd for dietary fiber (12%), iron (12%), folate (13%), and magnesium (7%)
  • 2nd largest contributor of energy (50 kcal/day or 8% of all energy in the total diet)

The study concluded that grain foods and bread products provide the greatest percentage of the most under consumed nutrients than added calories—or the most “nutrient density” for a diet.

 

Not only that, but the report concludes REMOVING grains will lead to “unintended nutrient intake consequences”—creating a larger nutritional deficit.

 

Grains are packed full of key nutrients that our bodies need to function and be healthy. And as this study shows, bread is one of the most efficient and practical ways to give our bodies what they need. So think about that before you decide to go carb-free!

My weight at the start of the 90 days.

The first weigh-in: 147.4

 

Week 7 weigh in for Eat Bread 90: 143.4.

Week 7 weigh in: 143.4 lbs.

0 comments
bread crumbs
 by Lin Carson

Is This the End of My Bread Diet? What a Journey it’s Been!

“Aren’t you glad you’re not on your bread diet anymore?”

Honestly, it’s with a heavy heart that I agree with that statement. Mainly because I am sad I’ve come to the end of this bread diet. I’ve indulged in eating a loaf a day, and It’s been 90 days of non-stop eating for me to get all that bread down.

I’ve eaten bread from far-away places, and more bread than anyone I know. I’m so honored to the bakers from around America, across the sea to Germany and Switzerland and all the way south from Brazil. Thank you for sending in your bread, thank you for supporting me on this journey. Thank you for assisting me in my message that BREAD IS NOT BAD.

Throughout my bread diet, so many people have pulled me aside to warn me. And here are what many of them said to me:

  1. Bread is bad for you, it will make you put on weight.
  2. Do you know gluten causes inflammation in your body?
  3. Man was not designed to digest grains, eating all that bread would cause you to become intolerant to gluten.
  4. Bread is a processed food that you need to avoid.
  5. White bread is so bad for you, avoid at all cost.

Guess what? None of that is true.

I have not gained a single pound eating a loaf a day and my energy levels, are through the roof.

The whole purpose of my journey was to disprove these biased, non-science based information on bread. I’ve eaten bread all my life, I play with it, I research it. I know the science behind it. That is why I started this journey—to eat so much bread so that I can prove that it is safe to consume bread.

Is a Bread Diet for Everyone?

If you suffer from diabetes, absolutely not. But don’t discount the low GI breads that I experienced on my journey. You should check those out my blog on Days 19 and 31. For people with Celiac disease, you can consume gluten-free breads and they can be found on my blogs on Days 30 and 73. For the majority of the American population, bread is a nutritious portable food that is safe for consumption.

You know, I’ve received a lot of criticism concerning how I carried out my journey. One of them was, “Hey Lin, you are only one data point, that doesn’t prove anything.” Just let me be clear. I was not carrying out an experiment. I was using data and science-based information that has been generated from decades of research, to show that those experiments and nutritional information on bread work. And I’ve proven it.

king street station - eat bread 90, places - bread diet- healthy - bread myths

I want people to use the info on EatBread90.com to fight the common misconception of bread.

Know that all the information we have collected here is based on science. Thus information will be great to share with your families and friends that have all of a sudden developed a disliking for bread. They somehow become this way because some website selling new age remedies has turned them away from grains and wheat.

If you’re a baker, I hope you use our EatBread90 blogs to help you in your bread journey. I’ve created enough information for you to help you in your business. As you know, I have a soft spot for bakers. Check out my blogs on Days 12, 58, 62, 75, and 90 for innovative ideas.

For the Love of Bread

Because of you, I am working on our next project: Body by Bread. I can’t talk too much about it right now, but it does involve a community that supports bread and whose lifestyles are bread centric. So stay tuned.

It’s been an awesome and life-changing journey. Thank you for reading this blog, thank you for your tremendous support. Thank you for loving bread. This couldn’t be possible without you. Thank you.

Lin EB90cpodcast 2, pitching a loaf, podcast-bread diet- bread myths-whole grains healthy diet

« Previous Post

1 comments
bread basket low carbs
 by Katie Jones

Is Avoiding Carbs in Your Diet Smart?

In 1972 Atkins came out with a diet that would dramatically change our love affair with bread: low carbs! The low-carbohydrate diet promotes reducing carbohydrates and increasing protein-based calories. Bread was suddenly on the do not consume list.

Along with the diet came a marketing media fest. Diets focused on low carbs are still the first suggestion many of us hear when we want to shed belly fat and lose the spare tire. So there must be something to low-carb eating and weight loss, since the story is still going strong 40 some years later, right?

Sure, you might lose weight on a low-carb diet. If you are very diligent you will lose weight, initially.  But what happens over time? By 2004 it was clear that the Atkins diet was falling out of favor. Avoiding carbs on a daily basis takes a lot of work, and reading all those labels is time consuming.

While most people following the low-carb diets did have initial weight loss, many could not maintain the diet as a lifestyle.

The issue with low carbs

Did you know there are actually some risks associated with eliminating carbohydrates from your diet? According to the Mayo Clinic:

If you cut carbs suddenly from your diet, you may experience the following:

  • Headache
  • Bad breath
  • Weakness
  • Fatigue
  • Constipation or diarrhea

The risks are side effects of a process called ketosis. Ketosis occurs when your body does not have enough carbs from food to burn for energy. In order to provide the energy needed for daily functions, your body begins to burn stored fat. The liver converts fatty acids to ketones and releases them into the bloodstream to use as energy. The body is burning its own stored fat — this is great!

Though you will see weight loss, ketosis can be very dangerous for people with type 1 diabetes. The body converts to ketosis when it does not have enough glucose to burn as energy. Glucose levels are of major importance to people with diabetes. A high level of ketones in the blood indicates that insulin levels are off, and the blood becomes acidic, leading to a condition known as ketoacidosis. Ketoacidosis can lead to a diabetic coma or even death in those with type 1 diabetes.

low carbs bread diet

Can I still eat carbs and lose weight?

Foods rich in carbohydrates, such as bread, provide the body with vitamins, minerals, and dietary fiber. Studies have shown that long-term restriction of carbohydrates can result in vitamin and mineral deficiencies, bone loss, and gastrointestinal disturbances. Eating protein and fat for the long haul can also increase the risk of heart disease. In fact, the American Heart Association strongly recommends a diet with whole grains.

Going low-carb is the most popular fad diet to date. The initial weight reduction of 5 pounds many experience is due to water loss. After a few days on the diet, ketosis kicks in and the weight keeps melting off. Tricking the body into thinking it is starving in order to shed pounds, eating like an early hunter-gatherer, or even eating a pound of bread a day are not sustainable.

Most lifestyles that promote long-term health and optimal weight share a few things in common: realistic portions, balanced diets (including vegetables, grains, and proteins), and plenty of exercise.

Avoiding bread may help you shed a few pounds initially. But isn’t life more enjoyable when you don’t have to? Our own study here at EB90 has shown you can eat bread every day and not gain weight. Just take a look at Dr. Carson’s weekly weigh-in if you don’t think it is possible.

0 comments
whole grain bread
 by Lin Carson

Did You Know You Can Get Probiotic Bread? Days 75, 76 and 77   

You heard that right. I’m not kidding. I ate probiotic bread was bursting with benefits – True Grains® Seed’licious, Purple Wheat Raisin and Honey Wheat. How can bread have probiotic benefits if all the good bacteria are killed in the baking process? Well, the True Grains® line of product from Orlando Baking Co. uses a patented strain of probiotics that are resistant to high heat in the baking process. And no, it’s not GMO either.

probiotic bread

 

How do we know that the probiotics are working in the bread? Meredith answers this tough question here.

Probiotic Bread and More

True Grains® Purple Wheat Raisin, made with Purple Wheat that’s high in antioxidants and stops your glycemic index from spiking, was my favorite. If by now you haven’t figured out my weakness for fruity bread, you haven’t been following me very well. I really enjoy eating something so special and nutritious, and I’m very happy to see this particular innovation from Orlando Baking Co.

Beneficial bacteria are known as probiotics and found in foods such as yogurts, kim chee, sauerkraut, and kefir. The most common probiotic strains added to foods belong to several species of Lactobacillus and Bifidobacterium.1

Probiotics are thought to prevent or treat a variety of health problems such as digestive disorders, colic in infants, periodontal disease, and even the common cold.1

probiotic bread

The popularity of baked goods makes them the perfect vehicle to deliver probiotics to consumers. However, there are some challenges. During the baking process changes in pH, activity in water, ethanol production, Maillard reaction products and high temperatures are a challenge to the survival of probiotics. Microencapsulation is the only way to overcome this and produce probiotic bread. It is a coating technology that protects sensitive compounds or living cells during the entire food processing operation, including storage.

One study looked at application of encapsulated L. acidophilus on the surface of par baked bread loaves.  It was found that the shorter baking time and temperatures used for par baked bread allowed greater survival of  L. acidophilus while maintaining the desirable sensory characteristics of the baked bread.

probiotic

Bread has the potential to provide both prebiotic and probiotic benefits. Once again proving that bread is the ultimate functional food!

 

  1. Hibberd, P. L., Phd, Linda Duffy, Phd, and David Shurtlef, Phd. “Probiotics: In Depth.” National Center for Complementary and Integrative Health. U.S. Department of Health and Human Services, 16 Jan. 2017. https://nccih.nih.gov/health/probiotics/introduction.htm#hed3. Accessed 19 June 2017.

Here’s what I ate on Days 75, 76 and 77 of EB90:

Food  Portion   Calories
Day 75 
Seed’licious Probiotic Bread 4 slices (39g) 280
Purple Wheat Raisin Probiotic Bread 2 slices (39g) 160
Honey Wheat Probiotic Bread 2 slices (39g) 160
Buckwheat w/ Cherry 50g 100
Rye Sourdough 50g 100
Pumpkin Seed Currant 50g 100
Butter 2 Tbsp 200
Smoked Ham 4 Slices 60
Swiss Cheese 1 Slice 106
Lemon Curd 2 Tbsp 120
Ricotta Cheese 1/4 C 100
Tamale 1 pc 200
Cherries 1 C 74
Kale (cooked) 1 C 33
 Total 1793
Day 76
Seed’licious 4 slices (39g) 280
Purple Wheat Raisin 4 slices (39g) 320
Honey Wheat 4 slices (39g) 320
Hash browns, sausage and eggs 1C 400
Butter 2 Tbsp 200
Strawberries 1C 50
Pineapple 3 oz 41
Lemon Curd 2 Tbsp 120
POG Juice 2 C 200
Terriyaki 3 oz 250
Roasted Pork 1 oz 100
Rice 1/2C 50
 Total 2331
Day 77
Seed’licious 4 slices (39g) 280
Purple Wheat Raisin 4 slices (39g) 320
Honey Wheat 4 slices (39g) 320
Butter 2 Tbsp 200
Nutella 2 tbsp 200
Breakfast Burrito 1 200
Butternut Squash Soup 150
Edamame 50
Steak 200
Asparagus & Portabello 150
Corb on Cob 100
 Total 2170

 

« Previous Post

 Next Post »

0 comments
white bread
 by Lin Carson

Is Artisan Bread Healthier than White Bread? Day 71 and 72

Centuries ago, eating white bread meant you had status. White bread was served to the elite classes while the peasants continued to suffer with crusty whole grain loaves. How the times have changed! I know everyone loves to hate white bread these days. It seems to embody the distrust consumers have of industrially manufactured foods. But are artisan breads like sourdough healthier than white bread?

The use of bleached flour and the addition of dough conditioners, emulsifiers, and mold inhibitors are seen as unhealthy and blamed for our modern health issues. As consumer preferences have begun to shift to more wholesome ingredients, artisan bread began gaining in popularity.

Dave's killer bread-white bread done right-healthier than artisan bread

But what exactly is artisan bread and is it any healthier than industrially produced white bread?

Artisan bread is loosely defined as bread that is produced using traditional methods and ingredients.

Choice of flour type, length of fermentation, and how the bread is made are important characteristics for an artisan loaf. Dough is generally made in small batches with a more hands on approach. With the rise in popularity, the manufacturing of artisan loaves has been scaled up to embrace some modern conveniences. Due to the minimally processed and clean ingredient declaration consumers believe this to be a healthier bread.

A recent study tried to answer the question – Is artisan bread healthier than manufactured white bread?

20 healthy adults participated in a randomized crossover trial of two 1-week-long sessions. Participants consumed traditionally made sourdough-leavened whole-grain bread or industrially made white bread widely available for the study.  Test subjects ate standardized meals calculated to have 50 g of available carbohydrates.

During the white bread intervention period, subjects consumed 3 meals of 110 grams white bread, and 3 meals of 113g white bread + 30g butter. Sourdough meals consisted of 3 meals of 145 g sourdough bread, and 3 meals of 149 sourdough bread + 30 g butter.

The test showed no significant difference between consumption of traditionally made sourdough-leavened whole-grain bread or industrially made white bread on the participants. The study does point out that both types of bread had had very personal results on participants.

What are you telling me? Is there really no difference between sourdough bread and white bread nutritionally?

While one person might have a blood spike after eating white bread another may person experience the same thing eating artisan sourdough. Another measure that was dependent on individual participants was gut biome. The researchers found that the microbiota composition remained generally stable and person-specific throughout the trial.

So there you have it! There’s no nutritional difference between sourdough and white bread. This week’s white bread of choice? Dave’s Killer Bread White Bread Done Right. Mind you, their white bread has 10g of whole grains!

brats white bread

Bratwursts off the grill. Yum!

Here’s what I ate on Days 71 and 72 of EB90:

Food Portion Calories
Day 71
Bagel 1(100g) 210
DKB 21 G 4 Slices (45g) 480
DKB WBDR 5 Slices(40g) 550
Butter 2 Tbsp 200
Ricotta Cheese 1/4 C 100
Berry Cream Cheese 2 Tbsp 50
Sugar Free Strawberry Jam 2 Tbsp 40
Orange 1 orange 45
Stir Fried Vegetables 125g 36
Sweet sour chicken 275
Total 1986
Day 72
DKB 21 G 4 Slices (45g) 480
DKB WBDR 5 Slices(40g) 550
Butter 2 Tbsp 200
Lemon Curd 2 Tbsp 120
Cherries 1C 74
Roasted Zucchini 1 C 68
Calcium Supp
Bratwurst w hot dog bun 1 260
 Total 1752

 

« Previous Post

 Next Post »

0 comments
salt - sodium intake - bread
 by Katie Jones

Hold the Salt! Sodium and Bread in Your Diet

On days six and seven of Dr. Carson’s bread diet we were faced with a bread myth we had hoped to bust – the high salt content in bread. It is a known fact that processed foods contain hidden salt. While most of us will not be consuming a pound of bread a day, adding spreads, deli meats, cheese, or soup can push our sodium intake over the limit of what’s healthy.

The result could mimic the effects of gluten intolerance than have led many to eliminate bread from their diets.  So, let’s take a closer look at salt.

Why is there even salt in bread and how much is safe to consume on a daily basis?

Salt and Baking

  • Flavor enhancer – I think all of us are familiar with salt’s ability to bring out the flavors in baked goods. Sugar seems a little sweeter when salt is added to a recipe. The natural flavors developed during bread fermentation from the yeast and flour are enhanced by the addition of salt. Bread without salt tends to be a little bland.
  • Dough strengthener – Gluten, the protein in bread, becomes stronger when salt is part of the mix. A stronger gluten structure enables the dough to hold the carbon dioxide gas released during fermentation. This adds volume and texture to your loaves.
  • Slows fermentation – A slow, steady rise during proofing gives uniform crumb to bread. Faster fermentation can create large air pockets and cause blow outs in finished loaves.
  • Extends product shelf life – Salt is a known preservative. It increases shelf life of loaves by decreasing staling. Salt is hygroscopic and attracts water from the environment keeping bread softer longer than bread baked without salt.

Sodium Intake and Health

When we talk about salt, sodium chloride, and our health, it is the sodium that we need to be aware of. Food labels list sodium rather than salt.  2.5 grams of salt contain 1 gram of sodium. Sodium is a known part of salt, but did you know it is also in Monosodium glutamate and baking soda? If you are not looking at every food label you could easily consume more sodium than you need. The World Health Organization recommends under 2 g/day sodium (5 g/day salt) in adults.

Reducing sodium has shown the following health benefits:

  • Reduced blood pressure
  • Reduced risk of cardiovascular disease
  • Reduced risk of stroke
  • Reduced risk of coronary heart disease

Too much sodium intake makes your body hold water. Holding water can make you feel bloated or cause swelling. This is known as edema. On the other end of the spectrum too much salt can lead to dehydration. Symptoms of dehydration are extreme thirst, nausea, dizziness, stomach cramps, vomiting and diarrhea. In both cases consuming more water will help flush the excess sodium out of your system.

sodium intake bread salt diet

Back to the myth that bread contains high levels of salt.

The nutritional label on a bag of whole wheat bread by a national bakery lists the sodium at 240 mg per serving. A serving is 2 slices of bread. Not bad. That leaves 1.76 grams for your sandwich meat or marmite spread.

For the average consumer two slices of bread would make up 10% of your recommended sodium intake. Eating a pound of bread a day is another issue. The estimated sodium intake is 1.3 grams without any toppings or dipping into soup. I think it is safe to say that under a normal bread eating situation the salt level is well within the guidelines recommended by the WHO.

The Eat Bread 90 challenge is all about transparency. The pain that Dr. Carson experienced due to high sodium intake definitely caused a shift in her diet.

Do you think we busted the high salt myth or not?

To read more about the function of salt in baking, go here.

To learn more about salt and your health go to the WHO web site and this article by the Harvard Medical School.

0 comments
flour meal Bobs Red Mill
 by Lin Carson

An Old-World Flour Milling Tradition: Days 56 and 57

If there’s one thing I love more than bread, it’s a good bread origin story. Knowing the backstory and passion behind the loaves and baker really does make you appreciate the bread all the more.

Bob’s Red Mill traditional and dedicated take on flour has been a long time in the making. Back in the 1960s, Bob Moore read a book about an old stone-grinding flour mill. The book sparked an idea to use this old-time practice to create a healthy and nutritious product. His family was already focused on eating wholesome natural foods.

So why not share that with families everywhere?

So Bob and his wife Charlee started tracking down their own millstones and soon opened a mill in Redding, California. By the late ’70s, the couple were ready for retirement, so they left sunny Cal for Oregon City. But Bob couldn’t move on from milling just yet. He found an old mill for sale, and soon Bob’s Red Mill reopened in Oregon.

A few years later, tragedy struck. An arsonist started a fire that destroyed the mill. Still, Bob preserved and built his stone-grinding flour mill from the ground up once again. It is still grinding out flour today, stronger than ever!

Through the years, the company has stayed true to Bob’s original vision of using Old World technology to make a nutritional, healthy flour.

The quartz millstones are similar to early Roman mills. The speed and temperature help preserve the goodness inside whole grains, resulting in a flour that you can just taste the freshness!

Today, Bob’s Red Mill sells flours and meals, cereals, granola, mixes, oats, grains, beans, seeds and nutritional boosters at their Oregon location and their online store. The company is now employee owned. As Bob put it, “It was just the right thing to do. I have people that have worked with me for over 30 years and each and every one of them deserve this.”

I love stories like these. As I munch on their 10 grain bread, I feel honored to be in Oregon and eating bread from Bob’s Red Mill.

Hearty stoneground 10 grain bread.

Hearty stoneground 10 grain bread.

Here’s what I ate on Days 56 and 57 of EB90:

Food Portion   Calories 
 Day 56
Bob’s Red Mills Spelt Bread 4 slices (52g) 800
Bob’s Red Mills 10 Grain Bread 3 slices (47g) 330
Bob’s Red Mills ENglish Muffin Bread 3 Slices (42g) 300
Mozerella Cheese 3 oz 180
Tuna Salad 2 oz 108
Grilled Chicken 1 thigh 95
Grilled Salmon 4 oz 100
Fruit Cup 1 C 70
Coconut Water 2 C 100
Grapefruit Avacado Salad 1 oz 40
Clafouti 100g 131
Run -750
Total 1504
Day 57
Bob’s Red Mills Spelt Bread 4 slices (52g) 800
Bob’s Red Mills 10 Grain Bread 3 slices (47g) 330
Olive Ciabatta 200 g 420
Ham and Cheese on Onion Bun 1 320
Scrambled Egg 1 90
Dark Chocolate Penut Butter 2 Tbsp 170
Hot dogs 2 300
Grilled Salmon 4 oz 100
Grilled Zucchini 2 oz 30
Pineapple 4 slices 120
Cherry Soda 180
Bike -610
 Total 2250

 

« Previous Post

 Next Post »

0 comments