Have you ever seen all the different types of bread when you go to the supermarket? Among the many varieties like white bread, rye bread, and whole grain bread, you may have heard of 'Ezekiel bread'. This name is very popular among people interested in healthy eating, both abroad and now in Sri Lanka. So, is this Ezekiel bread really as good for health as many people say? Let's talk about this simply and clearly.
What is Ezekiel bread?
Simply put, Ezekiel bread is a type of bread made without using flour . Regular bread is made by grinding grains into flour. But in this case, several types of grains and legumes are taken and allowed to sprout . Then, these sprouted grains are ground well, made into a dough, and baked.
When grains are sprouted, their nutritional value increases. This is why some researchers say that sprouted grains could be a good solution to reducing the level of nutritional deficiencies in the world.
Ezekiel bread is a whole-grain product , which means it's much healthier than processed white flour. In addition to wheat, this bread also contains other grains like barley, lentils, spelt, millet, and soybeans.
What does this bread contain?
The main company that makes Ezekiel bread makes different types of bread, so the ingredients may vary slightly. But here's what their original Ezekiel bread contains:
| Ingredients | Description |
|---|---|
| Sprouted grains | Organic sprouted wheat, barley, millet, spelt |
| Sprouted legume seeds | Organic sprouted lentils, soybeans |
| Other materials | Filtered water, organic malted barley, yeast, organic wheat gluten, sea salt |
Is Ezekiel bread vegan? Yes. It does not contain any animal products, such as eggs, dairy products, or honey.
Nutritional value and health benefits of Ezekiel bread
Let's take a look at the nutrition in this slice of bread. A typical slice of Ezekiel bread (34 grams) contains:
- Calories: 80
- Protein: 5 grams
- Fat: 0.5 grams
- Carbohydrates: 15 grams
- Fiber: 3 grams
- Sugar: 0 grams
- Sodium: 75 milligrams
The fact that it has no added sugar is a big plus. It is also very rich in selenium and manganese . It is also a good source of niacin (vitamin B3) and zinc .
What are the benefits of eating this bread?
1. Easy to digest: When the grain sprouts, the starch in it starts to break down. This makes this bread easier for our bodies to digest. This is especially good for those who have digestive problems as they age. Also, the protein content increases by about 10%.
2. Rich in Antioxidants: The sprouting process makes the antioxidants in grains, such as polyphenols, more easily absorbed by our bodies. These antioxidants fight free radicals that damage our cells. This helps reduce the risk of diseases like cancer and heart disease.
3. May help lower cholesterol: This slice of bread has 3 grams of fiber. This is made up of soluble and insoluble fiber. Soluble fiber dissolves in water and forms a gel, helping to lower bad cholesterol levels . Insoluble fiber helps to ease bowel movements.
4. Suitable for people with diabetes: The whole grains and fiber in it prevent blood sugar spikes. Therefore , Ezekiel bread is a much better alternative to white bread for someone with diabetes.
5. May help with weight loss: The fiber and protein in this food make you feel full even after eating a small amount. This can help reduce overeating and help with weight control.
Risks and concerns about Ezekiel bread
Although this bread is very healthy, it is not suitable for everyone. And we need to be careful about some things.
Gluten and Allergies
Important: Ezekiel bread contains gluten . Because it is made from wheat and barley, it is not suitable for people with celiac disease . It may also cause problems for people with gluten sensitivity.
In addition, some of the ingredients in this bread may be allergic to some people.
| Allergen | Possible symptoms |
|---|---|
| Wheat | Swelling/itching of the mouth or throat, hives, difficulty breathing, nausea, stomach ache. |
| Soy | Skin irritation, stomach ache, diarrhea, nausea, cough, sore throat. |
| Sesame | Shortness of breath, cough, sore throat, stomach pain, skin rashes, swollen eyes. |
Very dangerous condition: Sometimes, such allergies can cause a severe and life-threatening reaction called anaphylaxis . In this case, blood pressure drops suddenly, breathing becomes difficult, and even consciousness can be lost. If such symptoms occur, you should immediately go to the Emergency Department (ETU) of the nearest hospital.
Other risks
- Carbohydrate content: This is not a low-carb food. There are 15 grams of carbohydrates in a slice of bread. Therefore , this is not suitable for someone on a diet like Keto. People with diabetes and those trying to lose weight should eat this in limited quantities.
- Quick spoilage: This bread does not contain preservatives. Therefore, it can mold more quickly than regular bread. If mold does form, it is not a good idea to just remove the visible part and eat it. Because the mold may have already penetrated the bread.
- Digestive problems: If you are not used to eating a high-fiber diet, eating this bread all at once may cause bloating and gastritis. Therefore, it is best to add it to your diet gradually.
How do you store and eat this bread?
Since it doesn't contain preservatives, it can go bad in a few days if kept at room temperature. It's best to store it in the fridge or freezer . You can take a slice and toast it whenever you want to eat it.
You can use this bread for anything, just like regular bread. You can eat it on sandwiches, French toast, with soup, or even make things like avocado toast.
If you have a health condition, such as diabetes, high cholesterol, or food allergies, it's wise to talk to your family doctor before adding any new foods to your diet.
Take-Home Message
- Ezekiel bread is a highly nutritious bread made from sprouted whole grains and legumes, with no preservatives or added sugar.
- Because it is rich in fiber and protein, it can help control diabetes and aid in weight loss.
- This bread contains gluten, so it is not suitable for people with Celiac Disease.
- People with allergies to wheat and soy should avoid consuming this.
- Ezekiel bread is a great choice for someone looking for a healthy alternative to processed foods like white bread. However, like anything, it's not a good idea to eat too much.
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