Rich in fiber, gluten -free, light … on paper, these cookcases and cereal pancakes seem to check all the boxes. However, some alternatives to white bread hide defects that labels do not show. Julie Boët, dietician-nutritionist, helps us sorting out.
White bread, a food to avoid
At the baker, the great enemy of people attentive to their line and their health is … white bread. Made from white wheat flour (obtained by removing the germ and the envelope of the cereals), it has a much higher glycemic index than its so -called complete comrades.
“”Made from refined wheat flour, it is low in fiber and micronutrients. Its glycemic index (IG) is high, which leads to a rapid elevation of blood sugar and a feeling of hunger that returns quickly. In addition, it is often rich in salt and additives, especially in industrial versions“, Prevents Julie Boët, dietician-nutritionist.
Sufficient reasons for abandoning it in favor of healthier alternatives, such as cuddly blown or sandy pancakes – flower bread. But if they contain multiple varieties of cereals – chestnut, buckwheat, full rice – one can only wonder about their real nutritional contribution. Discover the advice of our expert.
Kerks and pancakes: two alternatives to consume in moderation
Biscottes, although often complete or lightened in sugar, are not ideal for health.
“”Made from refined flour, sometimes enriched with fat and sugar. Their crisp texture is obtained thanks to double cooking, which slightly increases their energy density. Their IG is often as high, even more, than that of white bread, especially due to the low hydration rate. They therefore do not constitute a much more interesting option in the nutritional level“, warns the dietician.
As for bread bread type sandwiches, they come from a process called “extrusion”, which destroys part of the nutrients. This transformation of matter – here, cereals – “implies the classification of the products obtained by cooking-extrusion in the category of ultra-transformed foods”reports the Investigation Revue Tchak. Indeed, due to the high pressure (produced by the machines) and their very high temperatures, cooking by extrusion alters the structure of the starchy foods.
“This industrial process, which consists in heating and compressing a cereal or pseudo-cereal paste under high pressure, makes it possible to obtain a very light and crisp texture”, confirms Julie Boët. However, this process “can degrade certain nutrients and increase the glycemic index of products, especially if the ingredients are very refined (such as white rice flour). Thus, even if these pancakes are often gluten -free and developed from more exotic flours (quinoa, buckwheat, chestnut), their glycemic impact can remain high. In terms of composition, they are generally not very salty, without added sugars or fats, which is a positive point. They may be suitable for gluten intolerant people or seeking a more refined diet, but they often lack fiber, protein, and have less impact on the satiety“warns the expert.
The best alternative remains wholemeal bread
In summary, neither the cookcases nor the extruded pancakes are truly healthier alternatives than white bread.
“”The best choice is often a whole, full or cereal wholemeal bread, ideally sourdough, rich in fiber and moderate GI. For a balanced diet, it is better to favor little processed foods, rich in nutrients, and avoid being deceived by the sole texture or the apparent “lightness” of certain industrial products“Concludes Julie Boët, dietician-nutritionist.