White bread boosts gut-friendly bacteria

Natural Health News – If you like white bread, but feel guilty about eating it because it is not healthy as brown , take heart.

Spanish scientists are reporting that this much-maligned food seems to stimulate the growth of some of our most useful inhabitants -. intestinal flora beneficial

In addition to this surprising finding, the study Journal of Agricultural and Food Chemistry also revealed that when looking at the effects of food in our “microbiome”, taking into account the whole diet, not only the individual ingredients is essential.

Sonia González University Department of Functional Biology and colleagues at the Dairy Institute of Asturias-CSIC note that bacteria in our intestines, or our microbiome, play an important role in our health Oviedo paper. When certain bacteria populations fall, people become more prone to disease.

One of the most effective ways to maintain a good balance of microbes that live in our intestines is through our diet. To find out which diet ingredients promote beneficial bacteria, several studies have examined the effects of probiotics and individual fibers.

However, few researchers have investigated the role of antioxidant polyphenols, which are common in much of what we consume – spices, teas, fruits and vegetables – or how polyphenols and fiber can work together to help balance our gut microbes. Gonzalez’s team wanted to fill that void.

unexpected findings

To this end, he conducted a small pilot study in which he asked 38 healthy adults questions about their diets and analyzed the bacteria they were present in the stool samples of participants.

Their analysis revealed that pectin, a compound in citrus fruits, lowers levels of two types of useful bacteria coccoides Blautia and Clostridium leptum . This is contrary to previous research on pectin alone. The researchers suggest that pectin interacts with other substances in oranges, leading to this unexpected effect. His newest finding, they said, was that the white bread that provides useful levels of hemicellulose and resistant starch, driven Lactobacillus , a group of beneficial bacteria.

This type of bacteria is good to protect themselves from diseases like flu, diarrhea and other health related problems.

Like sugar?

This does not mean, however, that commercially produced white bread gets a clean bill of health. Another recent Spanish study presented in European Congress on Obesity showed that those who ate two servings of 60 g of white bread every day had a significantly higher risk of being overweight than those with lower consumption ( although the authors do not say what people might have put on that bread!).

The study, which analyzed the diets of more than 9,000 Spanish university graduates, found that white bread made with flour is highly refined, in fact, rapidly absorbed as sugar.

According to lead researcher Professor Miguel Martinez-Gonzalez, Essentially, is equivalent to a high intake of sugar. The problem is similar to what we see with refreshments, their sugars are rapidly converted into fat in the body. ”

In addition, due to the refining process and how, white breads are also lower in fiber, which can lead to constipation in which they are not aware of consume enough of this nutrient.

depends on the quailty

One study 2012 at the British Nutrition Foundation found most health problems on white bread are myths. and remains an important source of nutrition with essential vitamins and minerals. However, white breads have some advantages.

Other evidence has suggested that lower fiber content means interefere with no iron absorption . If made with organic flour milled carefully and traditional sourdough they will also be more nutritious and easier to digest. So if you like white bread, but still want to stay health, eat the best – or better yet make your own


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