A health guru has dished out crucial tips to Dr Tim Spector on picking the perfect loaf for your diet, revealing the secrets to finding wholesome, nourishing bread. In a chat on the ZOE YouTube channel, Vanessa Kimbell, who founded the Sourdough School and is a renowned authority on bread nutrition, imparted her extensive advice.
Chatting with Dr Spector, she highlighted that there’s a particular type of bread we should all be sticking to. She also emphasised that choosing bread should be as considered as selecting a fine wine.
“Never pick up a bread without looking at the label and turning it over to look at the list of ingredients,” she advised. “The second you see an extremely long list of things you cannot pronounce, you do not recognise, put it down.”
“It doesn’t matter what the label says on the front, so put it back.” Kimbell also exposed that the ‘freshly baked bread’ touted by some big supermarket chains could be up to a year old.
“Those breads that they make on the premises don’t have a label. They just put them in bags, and you’ve got no real idea what’s in them,” she alleged. “It’s all a big con because that bread is often a year old… It’s pre-cooked, and basically, they just have to defrost it and give it a final toast. It means they also don’t have to put a label on it.”
She argued this allows them to omit listing additives and branded it “all a giant con”. Kimbell, who has a PhD focusing on the nutrition and digestibility of bread, is an advocate for sourdough as the top health-conscious bread choice. Her studies delve into how sourdough can positively impact gut health and mental well-being, suggesting that when consumed in moderation within a balanced diet, it offers numerous benefits.
The fermentation process involved in making sourdough, such as yoghurt and kimchi, is associated with a lower risk of chronic diseases like heart disease, stroke, and type 2 diabetes. Sourdough bread, in particular, may help maintain steady blood sugar levels, improve gut microbiota, and strengthen the immune system.
The British Heart Foundation notes the advantages of sourdough’s fermentation, stating: “Sourdough’s fermentation process does mean sourdough can have a lower glycaemic index than its standard bread equivalent. This means it causes blood sugar levels to rise more slowly, and so could be a better choice for people with diabetes.”
In addition to physical health, these fermented foods may also enhance mental health by potentially lowering stress and anxiety. Sourdough bread boasts a high content of protein, fibre, iron, and vital vitamins like folic acid, along with antioxidants that could reduce the risk of cancer, chronic diseases, and ageing effects.
But what exactly is sourdough bread, and what other benefits does it offer?
Sourdough originates from a fermenting dough mixture containing natural lactobacilli and yeast. It’s created using a ‘starter culture’ which can date back centuries, each imparting a unique flavour profile to the bread.
Sourdough bread has been found to act as a prebiotic, meaning its fibre content aids the growth of beneficial gut bacteria, according to research. These good bacteria are crucial for maintaining a balanced and healthy digestive system.
While sourdough generally contains less gluten than other breads, it’s not entirely gluten-free. Sourdough can be a nutritious part of a balanced diet, but there are a few things to bear in mind: It’s important to note that sourdough is typically made with white flour rather than wholegrain.
Wholegrain bread packs more fibre, which is vital for a healthy diet. Although indulging in white bread now and then is perfectly acceptable, opting for wholemeal bread regularly is a healthier choice.