Why yeast-free bread is useful for the human body - 5 proven properties

Why yeast-free bread is useful for the human body - 5 proven properties

Yeast-free bread is a popular product among adherents of a healthy diet. It has a coarse structure and a special taste. Such bread has a positive effect not only on the figure, but also on the health of the whole organism. It is well absorbed, quickly satisfies hunger and restores bowel function.

What is unleavened bread?



Unleavened or unleavened bread is bread made without the use of yeast. Most often, unleavened bread is understood as flatbread, less often - tortilla and roti, which are the staple food in some countries of South Asia and Central America.

Such bread is prepared on the basis of sourdough, for the preparation of which the flour is diluted with water and left in a warm place for a while; Gradually, the mass is populated by microorganisms, which cause fermentation processes. In fact, these microorganisms are yeast, however, unlike ordinary bread, they are obtained naturally, and not grown under industrial conditions.

For this bread, either whole grain flour is often used , or its mixture with wheat in various proportions, usually 1:1 or 1:4.

Composition and calories



Useful properties of yeast-free bread are determined by its composition.

The product usually consists of 100% whole grain flour (coarse grinding), has a low calorie content (from 120 to 220 calories per 100 grams) and a low glycemic index (about 35-45).

It can be recommended for people suffering from diabetes.

"Average" bread without yeast necessarily contains dietary fiber , vitamins (PP, A, C, group B), minerals (iron, copper, zinc, magnesium, selenium, manganese, calcium, phosphorus) and antioxidants.

Each of the described substances is necessary for the coordinated work of all human organs, for example:
  • fiber supports digestion and reduces body weight.
  • antioxidants reduce the risk of developing malignant tumors. 
  • potassium lowers blood pressure.
  •  calcium and phosphorus increase bone strength .

5 useful properties


The benefits of yeast-free bread are determined by the grain used for cooking (wheat, rye, etc.), while the flour must be coarse. Let's dwell on the main benefits of regular use of this product (based on the evidence base).

1. Reduces blood sugar levels



According to information provided by Russian experts, bread without yeast allows you to control blood sugar levels.

It reduces the severity of insulin resistance - a key pathogenetic mechanism for the development of type II diabetes mellitus. As a result, fat and muscle cells effectively absorb sugar, and its concentration in the blood decreases.

Also, bread inhibits the absorption of all carbohydrates consumed with food from the intestinal lumen, thereby not creating sharp fluctuations in glucose in the blood plasma.

Unleavened bread is recommended for dietary nutrition and for people suffering from type II diabetes mellitus, as well as those predisposed to the development of this disease.

2. Supports heart and vascular health



Any whole grain bread has been shown to reduce the risk of developing the most common and deadly cardiovascular diseases.

Frequent consumption of such bread (at least 28 grams of whole grain per day) can reduce the risk of developing pathologies of the heart and vascular bed by 22%.

The product prevents the deposition of cholesterol crystals in the walls of arterial vessels. This reduces the likelihood of developing atherosclerotic plaques and, as a result, diseases such as coronary heart disease, chronic cerebral ischemia, and myocardial infarction.

Some minerals (for example, potassium) additionally reduce blood pressure, providing prevention of hypertensive crises and early development of hypertension.

3. Reduces the risk of stroke




The ability of whole grain flour (when regularly added to the diet) was found to reduce the risk of stroke by 14%.
Such bread is saturated with vitamins, calcium and potassium, antioxidants that improve metabolic processes in brain tissues, and also maintain the elasticity and strength of small arterial vessels, protecting them from ruptures.

Bread without yeast must be present in the diet of the elderly, as well as those who have already had acute vascular accidents.

4. Helps to lose weight



Unleavened bread is a source of fiber .

French experts say that dietary fiber is a key component of food that helps to eliminate overeating and make the figure beautiful.

Fiber, after entering the stomach, significantly increases in volume and creates mechanical pressure on its walls. As a result, the centers of hunger in the brain are oppressed, a person eats less.

Also, dietary fiber slows down the absorption of carbohydrates from the intestines, which makes their digestion energetically beneficial, and some of the sugars leave the body unchanged.

It is important to note that fiber reduces body fat unevenly. Dietary fibers have a tropism for the most dangerous type of adipose tissue - abdominal.

With the regular addition of whole grain yeast-free bread to the diet , obesity and overweight are less likely to occur .

5. Supports Digestion



Fiber is necessary for the proper functioning of the gastrointestinal apparatus.

Dietary fiber stimulates the smooth muscles of the intestinal wall, activates its motor-evacuation function. As a result, feces are excreted from the body in a timely manner and in full, which eliminates the likelihood of constipation and fecal intoxication.

Also, fiber, according to scientists, maintains a balance of microflora. It increases the number of friendly bacteria, as it serves as food for them, and also inhibits the growth and reproduction of pathogenic and opportunistic inhabitants.

With an adequate composition of the microflora, autoimmune, infectious and malignant diseases of the lower intestines are less frequently recorded.

Harm and contraindications



Unleavened bread is a safe product. However, in isolated situations, it can be harmful to health.

Side effects include:
  1. Dyspeptic disorders. The product activates the processes of decay and fermentation in the intestines (with excessive intake), which leads to bloating, increased gas formation, and diarrhea.
  2. Infections. During the fermentation process, Candida fungi and some harmful bacteria can actively multiply in the sourdough. With impaired immunity, they can cause infections of the upper respiratory tract and digestive system.
  3. Exacerbation of chronic diseases. When eating unleavened bread on an empty stomach or in large quantities in its pure form, an exacerbation of chronic pathologies of the upper gastrointestinal tract (gastritis, duodenitis, peptic ulcer) is possible.

Homemade unleavened bread is not recommended for women during pregnancy and breastfeeding. It is better to give preference to industrial options, since sourdough at enterprises undergoes sanitary control.

Step by step recipe



Consider the option of making unleavened bread using industrial sourdough (which is sold in stores).

Ingredients:
  • 3 art. l. leaven;
  • 350 ml of water;
  • 330 grams of rye flour;
  • 1 st. l. honey;
  • 1 st. l. dry kvass or honey;
  • 1 st. l. vegetable oil;
  • 1 tsp ground coriander;
  • 1 st. l. wheat or rye bran;
  • 2 tsp flax seeds;
  • 1 tsp salt.

Cooking:
  1. Get the sourdough starter from the refrigerator in advance. Let warm up to room temperature.
  2. Place the starter in a glass jar (500 ml), add 50 grams of flour and 70-75 ml of water, mix well.
  3. Cover the jar with a towel. Leave the starter for 3-4 hours at room temperature. During this time, its volume should increase by 3-5 times.
  4. Select 100-120 grams of sourdough, put the rest in the refrigerator for the next culinary masterpieces.
  5. Add water (100 ml) and 50 grams of sifted rye flour to the sourdough. Mix thoroughly until lumps disappear. A glass jar is suitable for mixing the components of the dough.
  6. Leave the dough at room temperature for 3-4 hours, cover the jar with a towel.
  7. Brew malt with 50 ml of boiling water, let cool. Add honey and stir until completely dissolved.
  8. Add malt and honey to the brew. Mix well.
  9. Mix all ingredients, mix thoroughly. Flour must first be sifted. The dough can be kneaded with your hands or with a wooden spoon.
  10. Prepare the form - grease with vegetable oil. Lay out the dough, smooth the top with a damp brush or hands. Cover the form with a towel and leave for a couple of hours (to rise). The bread will be ready to bake when bubbles start to appear on the surface.
  11. Sprinkle the surface of the bread with water and place in the oven for 15 minutes at 210°C. A container with water is placed on the lower level.
  12. Remove the container with water, bake bread for another 15-20 minutes at a temperature of 190 ° C.
  13. Then cover the bread with foil (so as not to get a hard crust), cook for another 20 minutes at a temperature of 190 ° C.
  14. Let cool in the oven. The dish is ready.

Bread can also be prepared in a bread machine (according to the established cooking programs). The resulting product is not only soft and tasty, but also useful.

Admission Tips


Consider the basic rules for eating bread without yeast:
  1. How much per day. The daily norm for any bread is no more than 200-250 grams. Overeating can adversely affect bowel function and body weight.
  2. When is the best time to eat. To avoid risks to the digestive system, the product is recommended to be taken throughout the day in small portions. You should not eat at night and on an empty stomach.
  3. What to combine. The product is ideal for cheese and dairy products, low-fat meat with a high protein content (turkey), fish.
  4. How to store. Bread is best stored in parchment paper. It will allow you to save it for 100-120 hours from the moment of preparation. Sealed containers and plastic bags should not be used.

Conclusion

  1. Unleavened bread is a bread made from sourdough. It is better to choose a product based on whole grain flour, as it is rich in vitamins, minerals and antioxidants.
  2. The product can improve bowel function, strengthen the health of the heart and blood vessels, reduce the risk of cancer and vascular accidents, prevent the development of diabetes and obesity.
  3. Bread has a number of side effects, most of which occur when overeating. To reduce the risks of home cooking, you should choose an industrial sourdough starter.






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