0:13

Hello , dear listener , welcome to the DiRobi

0:16

Health Show , the number five best health

0:18

show according to feedspotcom . I'm

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pretty excited about that . Maybe

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they're a really tiny organization that doesn't have much

0:25

time for research , I don't know , but I

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think it's pretty cool that we're number

0:29

five and , by the way , we're often in the

0:31

top 10 in Fiji . So another

0:34

major accomplishment for our tiny little

0:36

show . Hi , mom , thanks for listening

0:38

. Friends and family . Today we're going to talk about

0:40

bread . Keto

0:42

Dude says bread is the

0:45

devil . First it will give you a muffin

0:47

top , then it will kill you . The

0:50

French listen to this and laugh

0:52

as only the French can do

0:54

when laughing at people from other countries . And

0:57

, of course , the French are healthier than Americans and

1:00

they pretty much live on bread . I'll never

1:03

remember going . I'll never remember

1:05

. I won't forget going to Paris

1:07

trip of a lifetime with our family . We

1:10

had an Airbnb near downtown

1:12

Luckily it was before

1:14

Notre Dame had burned and

1:17

it was a fantastic trip . And everywhere

1:19

we went there was bread . Every

1:21

cafe , I mean the

1:23

bakeries , were full of delicious

1:26

bread products . All of the

1:28

bread tasted fantastic . Of course , the

1:30

baguettes were everywhere . I remember one

1:32

time walking from our Airbnb to

1:34

the metro to go sightseeing and

1:37

seeing a young French man maybe 20 years

1:39

old , slim , fit , looked like an athlete sitting

1:42

on the sides of the metro steps with

1:45

one item of food a

1:47

fresh , warm baguette and

1:50

I don't know why that caught my attention so much . It's

1:53

a pretty common sight in France , I

1:55

believe , and we certainly saw it quite

1:57

a bit . No butter , just

1:59

in the slim brown paper

2:02

bag , and he just looked like he was in

2:04

heaven as he ate this warm baguette from

2:06

a local bakery . And of course , there

2:08

are people now in America who are talking

2:10

about bread and

2:12

carbs generally as if they are some

2:15

type of a curse . However

2:17

, are they ? Is

2:20

there nuance ? What are the best types

2:22

? What about calories ? How much is

2:24

too much , etc . In this episode I'm going

2:26

to go through these aspects of bread

2:28

and whether you can eat bread

2:30

or whether you have to banish it forever

2:33

. Now , bread has

2:35

been considered a staple of nutrition

2:38

for thousands of years . Just

2:41

estimate that about 10,000 years ago

2:43

we had the agricultural revolution

2:46

from hunter-gatherer situation

2:49

into a farming situation

2:51

and we , you know , it's reasonable

2:53

to assume that shortly after that , those

2:55

farmers figured out how to do stuff with what

2:57

they were growing , including making bread

2:59

. So whether bread goes back 10,000 years

3:02

or not , I don't know , but it's a long time , however

3:04

you slice it . And bread , of course , can

3:07

be healthy when chosen wisely and consumed in moderation

3:09

. It has essential nutrients

3:11

, including dietary fiber , iron and

3:13

B vitamins . Whole grain breads

3:16

, in particular , offer health benefits

3:18

. Another one , of course , is fiber

3:20

. We are a fiber depleted society

3:23

, and the right type of breads can help us

3:25

get enough fiber in our diets . Also

3:27

, fiber helps you keep feeling

3:29

full for longer . This is why

3:31

I do not like these white breads

3:33

that have been stripped of all the fiber and

3:36

they not only give you empty calories

3:38

, but they don't even give you the satiation

3:40

, the feeling of being full , whereas

3:42

whole grains do . Now

3:45

, a major goal of health conscious people is to prioritize

3:48

whole proteins in their diets

3:50

. Yet bread

3:52

itself isn't necessarily the enemy . The

3:55

problem is that bread is often smothered in

3:57

jams , butter , honey , etc

3:59

. And eaten up without

4:01

the corresponding protein

4:03

necessary to create a balanced , healthy meal

4:05

. So bread itself isn't necessarily

4:07

the problem , but high carb

4:10

, low protein diets definitely

4:12

are a problem there's no doubt about

4:14

that and so bread , inadvertently

4:16

, can become a

4:18

part of the problem . So

4:21

breads , for example , are often added to meals

4:23

that already had a large

4:25

enough portion of carbs . Imagine

4:28

, for example , a traditional roast beef meal which

4:31

often comes with healthy veggies and a potato

4:33

or two , and that is enough carbs

4:35

in one meal . However , we often

4:37

add a roll . That roll might have

4:39

as much as 240 calories . In

4:42

this case , the bread itself isn't necessarily

4:44

bad . Imagine that the roll is the healthiest

4:46

roll ever . It's still adding

4:48

240 calories that we just

4:51

don't need , not including

4:53

butter , jam , honey or other things

4:55

you may have put on the roll . So

4:57

this is where bread becomes a

4:59

concern . Here's some calorie

5:02

count . Calorie counts of

5:04

various breads , biscuits and gravy

5:06

I'm thinking . Cracker barrel

5:08

here 700 calories . A

5:10

croissant medium size 300 to 400 calories

5:13

. A bagel 195 baguette

5:15

86 . Back to my French

5:17

story . Notice that 86

5:19

calories is quite a bit lower than some of these others that

5:21

we'll talk about . Banana bread 111

5:23

. Brand muffin 180 calories . Bread

5:26

with seeds 120 calories . Brown

5:29

bread 123 calories

5:31

. A small pancake 86 . And

5:33

who has just one ? Right

5:35

Again , go back to your last meal

5:38

at a restaurant that served a breakfast with pancakes

5:40

and did

5:43

you have a couple of massive pancakes

5:45

that might have added up to 500 calories , or that ? That's

5:47

typically the way they come then topped

5:49

with butter and a bunch of syrup

5:51

, you get the idea . A hot dog bun 211

5:54

calories all by itself , before

5:56

you even eat that low

6:00

quality meat . Okay , so that's

6:04

enough examples . By the way , on blogdirobicom

6:07

we have an episode or a blog

6:09

post sorry called on the health

6:11

benefits of bread . That has all these details

6:14

and links and sources if you want to dig

6:16

deeper into the science

6:18

and study that we did

6:20

for this episode . So

6:24

for people who are being mindful

6:26

of what they eat and trying to have the right amount

6:28

of carbs , protein and fat with every

6:30

meal , bread becomes a problem

6:32

because it is often added

6:35

on to otherwise

6:37

healthy meal , creating

6:39

a caloric surplus

6:42

, just too much calories . And it wasn't

6:44

that the bread was . The problem is that we already

6:47

had enough carbs and

6:49

too many people don't even have enough protein in

6:51

their average meal . We should be getting a

6:53

high quality portion of protein with every

6:55

single meal and instead what

6:57

we're doing way too often is

6:59

massive portions of carbs , including

7:02

bread , and not enough protein . But

7:04

if you are eating a balanced meal that

7:06

consists of a healthy portion of protein , a

7:09

little bit of healthy fat and one portion

7:11

of healthy carbs , think you

7:14

know . One muffin , two

7:16

slices of toast , for example , these

7:18

would be healthy serving sizes

7:20

of breads . Now , once

7:23

we kind of make sure that the bread

7:25

isn't just adding additional calories

7:27

to an otherwise healthy meal , we then want to explore

7:30

what's the best type of bread to eat . Well

7:32

, I've chosen three . There's

7:34

no magical rule here . I'm not saying

7:36

that there's no other type of bread that

7:38

isn't healthy . However , generally

7:40

speaking , these are three that you can count

7:42

on . Number one is whole grain bread . These are the

7:45

breads with whole

7:47

grains and no chemicals

7:49

. These are the types that you get from your local

7:51

baker , rarely from the big

7:53

box store , although you can just

7:56

be an ingredient reader , whole

7:59

grain bread is made from the whole grain , meaning

8:01

all parts of the grain the bran , the germ

8:03

and the endosperm are all used . This

8:06

is bread that's high in fiber , vitamins and minerals

8:08

. Next is sprouted grain

8:10

bread . When I say next , I don't mean next

8:13

, as if whole grain bread was better . Sprouted

8:15

grain is probably at the

8:17

top of the healthy chart here

8:19

between these three . Sprouted

8:21

grain bread is made from whole grains that have been allowed to sprout

8:24

. Now , in the hippie

8:26

community they would say that this

8:28

is really fantastic , because all

8:30

plants , all vegetables , protect

8:33

themselves with layers

8:35

or shells or

8:37

skins that

8:39

are designed to repel mammals

8:42

or other animals from eating

8:44

them . They have their own protectiveness built

8:47

in . Some people think that this is

8:49

highly powerful poisons that

8:51

can really hurt people , and

8:53

other people not so much . They think it's

8:55

more like there's arsenic

8:57

in an apple , which there is . However

8:59

, it is so low it can't possibly do you

9:01

any harm . And arsenic , although

9:04

we think of it as a poison , it's actually on the periodic table

9:07

of elements . It is something that our bodies

9:09

have a certain amount of at all

9:11

times . But if you concentrate it and need it , it can

9:13

kill you . But when you eat an apple , it doesn't

9:16

kill you . And just

9:18

as the scientists tell us that the poison is

9:20

in the dose , this is true

9:22

with these protective elements that grains

9:24

have , as well as the arsenic

9:26

in an apple . Hope that makes sense . I'm not sure if I explained

9:28

it very clearly , but all I'm saying is

9:31

that when you sprout the bread

9:33

, when you sprout the grain I'm sorry

9:36

the theory is that those

9:38

protective mechanisms of the grain goes

9:40

away and the phytonutrients

9:43

are embellished

9:45

. They become stronger , there's more of them . So

9:48

that's probably the case . Grain

9:50

does increase the bioavailability of nutrients

9:53

, decreases the presence of anti-nutrients

9:55

which can interfere with the absorption of minerals in your body

9:58

. The anti-nutrients in bread aren't

10:00

a great concern for most people , but

10:02

if you're a vegan or vegetarian , you ought to learn more about

10:05

them and probably only eat sprouted

10:07

bread . And the next one is one of my

10:09

favorites . It's sourdough bread . Sourdough

10:11

bread is made through a fermentation process

10:13

. Now , almost all of us should eat more fermented

10:15

food . You typically

10:18

don't eat enough kimchi

10:20

, sauerkraut , kombucha

10:22

, et cetera and sourdough bread is a fantastic

10:25

way to get fermented food

10:27

in your diet . Fermentation breaks

10:29

down gluten . For those people that are gluten intolerant , they may do better

10:31

on a sourdough bread . It also

10:33

has a low glycemic index I'm sorry

10:36

, lower glycemic index than many other types of bread

10:38

, meaning it won't spike your

10:40

blood sugar as much . However

10:43

, do be a label reader , as

10:45

with all these breads , as

10:47

you still want to watch the calories and

10:50

make sure that the company that is making

10:52

these breads isn't pumping them full of

10:54

chemicals . And

10:57

obviously you know there's

10:59

marketing on the outside

11:02

of many of the products that we buy , including bread

11:04

. So don't believe the marketing

11:06

hype on the outside of the bread . Instead , be

11:08

a label reader . If bread does

11:11

cause you digestive comfort , you may be

11:13

. I'm sorry , digestive comfort

11:15

. If bread causes you digestive

11:17

discomfort , you

11:19

may be lacking enzymes and

11:22

for that , try or eat anything RX . I

11:24

have been surprised since we developed that product , how many

11:26

people specifically mentioned bread

11:29

as something they can now eat that

11:31

they couldn't eat before . It's a trigger

11:33

food for many people . Here's an example

11:35

Denise Herbert . This is a review at

11:37

darbycom . She says eat anything . Rx

11:39

allows me to eat . I have fructose malabsorption

11:41

, which simply means I can't eat

11:43

fructose , only fruit or

11:46

, sorry , any fruit , most vegetables , and

11:48

forget about desserts . I also have fructin

11:50

intolerance , which means no onions , celery

11:52

, garlic or wheat , so no bread . Tough

11:54

to have a sandwich without bread or eggs without

11:57

toast . This enzyme allows me to eat

11:59

more of these foods . I can now have

12:01

toast with my eggs and some veggies

12:03

at dinner . So we've had quite

12:05

a few of these on the eat

12:08

anything product . So if you like bread but you don't

12:10

like what it does to your stomach , this

12:12

is a fantastic solution . And

12:14

, of course , use the discount code

12:17

podcast to save 10%

12:19

on that or anything else at the store

12:21

as a listener of the show

12:23

. So sourdough and sprouted grain breads

12:26

are two really , really good choices . Now

12:28

, like any food , healthy

12:30

or not , bread should be eaten in

12:32

moderation as part of a balanced diet . I alluded

12:34

to this earlier . Overconsumption

12:37

is the problem in

12:39

most cases . Having an otherwise

12:42

healthy breakfast but

12:44

then adding additional breads is

12:47

what is adding additional

12:50

calories that aren't doing us any good

12:52

. Just a couple of hundred extra calories

12:55

over the course of a year means we

12:57

gained a few pounds . Do that for 20 years

12:59

and you are 40 pounds overweight at

13:01

the age of 40 . Something we talk about a

13:03

lot here on the show . Avoiding

13:05

a couple of hundred extra calories per day really

13:08

does matter . Here's my

13:10

personal guidelines for bread consumption . I

13:14

try to eat a maximum of two slices a

13:16

day . My favorite types of

13:18

bread are Dave's killer bread , which I really

13:21

enjoy , especially toasted . You can find it at Costco

13:23

or most big box grocery stores . I

13:26

also like sourdough , and so does my wife

13:28

. She eats almost nothing but sourdough

13:30

, so it's great she loves

13:33

it . She always makes sure we have both types . She

13:35

does the shopping in our home . She makes sure we have both

13:37

types in our freezer at all times

13:39

. I prefer both of them toasted . I

13:42

have an almost zero tolerance policy

13:45

for rolls , white bread , croutons

13:47

. I literally take the croutons off a

13:49

salad Again . It's

13:51

just empty extra calories

13:54

that I don't need . Are they delicious

13:56

? Yes , but

13:59

can I do without them ? Absolutely

14:02

, I take them all out , literally

14:05

. So chances are

14:07

that meal already had enough carbs

14:09

and so we just want to avoid adding

14:11

extras . In other words , if I

14:14

have bread , I'm going

14:16

to include it as the caloric carb with that meal

14:18

. Eggs and toast with

14:20

salsa , for example , is a great

14:22

balanced breakfast . The

14:25

eggs have your protein and a little

14:27

bit of healthy fat , the toast is

14:29

your carb portion and

14:33

now the salsa adds veggies

14:35

. It's hard to get veggies with breakfast , but

14:37

if I smother my eggs with salsa or

14:40

guacamole , I now have

14:42

a great combo breakfast A

14:45

tuna sandwich with a salad on

14:47

the side . Another great example you get

14:49

some fat and protein in the tuna . You

14:51

get the carbs from the two pieces of bread

14:54

and then add a salad

14:56

or some side of vegetables and voila

14:58

, you have a fantastic balanced

15:00

meal . So consider limiting bread

15:02

consumption to two portions a day . Cut out

15:05

empty carbs and extra breads that you just

15:07

don't need . Observe

15:09

your plate , the size of portions , what's on

15:11

your plate , and when they ask do you want to roll with that

15:13

, do you want the garlic bread ? Well

15:16

, you can say yes if you don't also

15:18

eat the two potatoes . Again , just

15:20

come understand

15:23

how many carbs you need with each meal

15:25

. I'm telling you . If you can increase

15:28

your mindfulness about

15:30

protein and

15:33

decrease how many carbs you

15:35

eat along with that protein , it could make a major

15:37

change in your own personal health

15:39

and then avoid all

15:41

the junk breads , white bread

15:44

rolls , biscuits

15:46

, all this stuff that's just loaded with

15:48

sugars and preservatives and

15:50

is just working on that muffin top . While

15:53

being delicious , it is just

15:55

something that overall , over

15:57

the long term , is depleting

15:59

our health , not adding to it . So

16:02

a well-made , healthy bread is an excellent

16:04

source of complex carbs , which will help you

16:06

stay full and feel good and give you the fiber

16:08

that you need and the energy that you need . Additionally

16:11

, a good , healthy bread is also a good source of prebiotics

16:14

, which promote gut health by

16:16

feeding beneficial bacteria

16:18

. It's been demonized in some dietary circles

16:20

, and for good reason , because some of these things I've said

16:22

. However , you

16:25

can eat bread when

16:27

you choose the bread wisely and eat

16:29

it in moderation . I hope you

16:31

enjoyed this episode . As I mentioned

16:33

, you can buy products at dirobeatcom

16:35

with the podcast code . Well

16:38

, with the code podcast , and

16:41

that will save you 10% on Eat Anything

16:43

. Rx , a fantastic enzyme

16:46

that helps people digest many

16:48

different types of foods or

16:50

anything else that we have there on

16:52

the store . Thanks again for listening and

16:54

making this show semi-popular on

16:57

the Interwebs . This is Dave Sherwin , wishing

16:59

you health and success .