White bread is a staple in many households but is often ultra-processed and unhealthy, here’s how you can make your own at home
As we all aim to lead healthier lives, scrutinising our diets has become a top priority. One culprit that’s particularly under the spotlight for being ultra-processed and unhealthy is shop-bought packaged bread, a mainstay in many homes.
These loaves commonly found on supermarket shelves are packed with ingredients more at home in industrial settings than your kitchen cupboard. Meanwhile, if you’re eyeing up a freshly-baked sourdough from your local bakery as a healthier alternative, brace yourself for the heftier price tag.
What’s alarming isn’t just the list of ultra-processed ingredients these white loaves boast. Science chimes in with further reasons to moderate our intake.
According to nutrition science experts at Zoe, “Based on data from more than 20,000 individuals, our scientists predict that for 55% of people it’s best to only eat white bread once in a while, and only in small amounts.”
It’s about looking beyond the ingredient list to the implications for your gut microbiome and blood.
Constant spikes can kindle inflammation, setting the stage for chronic ailments over time. Delving deeper, Zoe scientists warn: “Based on our research, white bread is likely to cause large blood sugar spikes in just over half of the population.”
Experts have warned that white bread might boost the “bad” bacteria in your gut, which is increasingly seen as crucial to our health.
The refined flour in white bread, a simple carbohydrate, is notorious for causing blood sugar levels to surge. Yet, it’s no secret why bread is such a staple: it’s delicious, versatile, cheap and pairs with almost anything. That’s why I’ve come up with a healthy bread recipe that ditches flour altogether.
This flour-free wonder is brimming with top-notch ingredients like lentils, Greek yoghurt, eggs, and spring onions, and it only takes five minutes of prep before you shove it in the oven.
What’s more, this bread is a chameleon in the kitchen – swap out ingredients to suit your taste. Skip the spring onions or spinach if they’re not your cup of tea (though they do pack a nutritional punch), or sprinkle on different seeds, like pumpkin, for variety.
Fancy something nuttier? Toss in some chopped walnuts. If your loaf’s been sitting around for a day or two, slice it up and fry it for an extra crispy, flavourful twist.
Here’s how to bake up a batch of healthy lentil bread, as reported in the Express.
Gluten-free lentil bread
Ingredients
- 200g lentils (soaked for a couple of hours)
- 2 eggs
- 2 tablespoons Greek yoghurt
- 2 spring onions, finely sliced
- 100g feta, crumbled
- 1 tsp salt
- A pinch of ground pepper
- 1 tsp baking powder
- 50g fresh spinach, roughly chopped
- 1 tbsp extra virgin olive oil
- A sprinkle of sesame seeds for the finish
Method
- Crank up your oven to 180C.
- Put the soaked lentils, eggs, and yoghurt into a blender and blitz until it’s silky smooth.
- Pour the mixture into a large bowl, add the remaining ingredients and give it a good stir.
- Line a loaf tin with baking paper, pour in the mixture, and sprinkle a handful of sesame seeds on top.
- Pop it in the oven for 55-60 minutes or until the bread has risen and a toothpick or skewer comes out clean.