Fitness series on vices #9: Flour and pastry

After a long time, we have prepared a continuation in our series about vices. Today we look at a topic that is quite controversial these days. Some athletes try to avoid pastries like the devil, others don't worry too much about it and include it regularly in their diets. Which group is right? Is it better to avoid pastries for good, or is it okay to indulge in them from time to time? Read on to find out everything you need to know!

What are the negatives associated with baked goods?

To begin with, we need to address the question of why one should avoid baked goods in the first place. What is so bad about it that many people make it such a bogeyman? The main reason is the relatively high calorie content combined with almost zero nutrients of any kind. This is, of course, especially true of so-called white bread. This is made from white flour that has been cleaned of grain and germ. But it is in these that all the vitamins, minerals, healthy fats and large amounts of fibre are found. White flour therefore contains de facto no nutrients. The same applies, of course, to white bread. Nevertheless, pastries can fill the stomach and delay the feeling of hunger, which is, after all, the main reason why people eat it in such large quantities (the average Czech eats about 100 kg of bread a year).

In the context of baked goods, many people think of gluten, which is also considered a big bogeyman. However, this topic is very complex and would deserve its own article for a more detailed analysis. At this point I will only briefly summarise that recent scientific studies have reported that the consumption of gluten by people who do not suffer from do not suffer from any gastrointestinal problems, there are no health risks. Therefore, as long as you do not feel unwell after eating gluten-containing baked goods, you do not need to worry that this substance will do you any harm.

There is no bread like bread

When it comes to the negatives associated with eating baked goods, it is important to distinguish carefully between the different types. In addition to the white bread described above, there are other types of bread that have slightly different characteristics. A brief overview is therefore given below:

• Cereal pastry is actually just a more noble term for a perfectly normal and common pastry. Pastry with this designation is not nutritionally any different from a classic white roll, because it is also made from white flour.
• Multi-grain bread is that which contains at least 5 % flour other than wheat and rye.
• A pastry labelled wholemeal is only one which contains at least 80 % wholemeal flour. This already contains a number of vitamins, minerals and other beneficial substances due to its whole grain content.
• Rye bakery products must contain rye flour, which must make up at least 90 % of the product.

It follows that there is a very significant difference between the different types of bread. These designations are not accidental, as they are governed by a decree of the Ministry of Agriculture. Therefore, when purchasing, take great care to check the labelling of the particular bakery product. Although at first glance a cereal kaiser looks healthier than a classic white In reality, both types of bread have almost identical nutritional values.

What to look out for when choosing bread

We'll stick with the popular cereal kaiser for a while. Regardless of its name, most people automatically consider it a healthier alternative to white bread. The reason for this is, of course, its dark colouring, which gives the impression that a different flour was used to make it. However, the cause of this colouring is actually different. Bakery manufacturers are well aware that people subconsciously perceive dark bread as healthier and therefore artificially colour it.

Another problem is that inferior quality bread contains glyphosate, which accelerates the ripening and drying of the cobs. However, this substance is largely controversial and is often mentioned in relation to cancer risk. In addition, the vast majority of baked goods in shops today are defrosted. While this does not necessarily affect its composition, as all baked goods are full of preservatives, it does have a significant effect on its taste.

Therefore, when choosing baked goods, always give preference to those with a good quality composition. Wholemeal bread has much better nutritional value and, although in some cases it may contain similar amounts ofamount of calories, it is generally more beneficial to the body due to its content of the minerals and other substances mentioned above.

Is bread indispensable in the diet?

There is a fairly clear and simple answer to this question. Bread is definitely not indispensable. It contains nothing that cannot be taken in from other sources. Probably the most important substance in bread is fibre. It is indispensable in the human diet, but bread is far from being the only (or even the best) source of fibre. It is advisable to get fibre mainly from fruit, vegetables and legumes, becauseThese foods are in many ways more beneficial than ordinary bread.

A huge advantage of baked goods is their ease of preparation. When you're hungry but don't want to take too long to prepare,simply reach for a piece of pastry and you're good to go. But with a little effort, you don't even need pastry to prepare an easy and quick snack. For inspiration, check out our 11 tips for fitness snacks for school/work (packed with protein).

Should I avoid pastries?

This brings us to the most important question. Are pastries really as bad as they say? The reality is that white bread really isn't beneficial to the body. In fact, you could say it only serves to fill the stomach and drive away hunger, even though it contains almost no nutrients that the body can use. On the other hand, it does not contain anything that is fundamentally harmful to the body. Of course, it is important to remember the calories that bread is full of, which can be a big problem when you are on a diet, for example. However, if you keep an eye on this aspect, there is no reason to be overly concerned about baked goods.

Of course, it is not advisable to make white bread the basis of your diet. However, if you like to indulge in a fresh roll from time to time, this is not a disaster. If you can get all the nutrients you need from other sources, eating bread won't do you any harm.

What alternatives are there?

At this point, it's worth adding that it's always advisable to opt for good quality wholemeal bread over traditional white bread. If you don't want to deny yourself pastries, but you also need to have the best possible diet, you should prefer quality pastries from bakeries to those from the supermarket. In addition, baking fans can bake quality pastries at home, so that they have full control over their ingredients. For example, you can use wholemeal buckwheat flour, which contains plenty of important nutrients. Another alternative is to replace flour in recipes with other ingredients. For example, in our oatmeal cookie recipe, no flour is needed.

Final summary

White bread really isn't a miracle from a nutritional point of view, and in most casesIn most cases, it only serves to fill the stomach without providing the body with any important nutrients. It can therefore be said to contain almost empty calories. On the other hand, it is an exaggeration to say that bread is bad for your health and should be avoided at all costs. Bread should definitely not form the basis of your diet and it is certainly advisable to try to replace it with something else. At the same time, it does no harm to indulge in it from time to time.

For today's topic, that's all for us. However, if you have any questions, feel free to contact us in the comments below.