Expert says 'don't eat any other type of bread than this - especially diabetics'

A health specialist offered important advice to Dr Tim Spector about choosing the right bread for your dietary needs and discovering healthy, nutritious options. In a conversation on the ZOE YouTube channel, Vanessa Kimbell, the founder of the Sourdough School and a recognised expert in bread nutrition, shared her in-depth recommendations.

Speaking to Dr Spector, she mentioned that there’s a specific type of bread that everyone should stick to. She also suggested that selecting bread should be approached with the same care as choosing a fine wine.

"Never pick up a bread without looking at the label and turning it over to look at the list of ingredients," she said. "The second you see an extremely long list of things you cannot pronounce, you do not recognise, put it down.

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"It doesn't matter what the label says on the front, so put it back." Kimbell also claimed that the 'freshly baked bread' found in certain large supermarket chains can actually be up to 12 months old.

"Those breads that they make on the premises don't have a label. They just put them in bags, and you've got no real idea what's in them," she claimed.

"It's all a big con because that bread is often a year old... It's pre-cooked, and basically, they just have to defrost it and make it a final toast. It means they also don't have to put a label on it." She said this means they don't have to list additives and that it's "all a giant con".

Kimbell, who completed her PhD with a focus on the nutrition and digestibility of bread, is convinced that sourdough could be the healthiest choice out there. Her research explores the beneficial effects of sourdough bread on gut health and mental wellness, especially when enjoyed in moderation as part of a well-rounded diet.

Consuming fermented foods such as yoghurt, kimchi, and sourdough has been linked to a reduced risk of chronic illnesses, including heart disease, stroke, and type 2 diabetes. Studies indicate that sourdough bread may aid in regulating blood sugar levels, enhance gut microbiota health, and bolster the immune system.

The says: "Sourdough’s fermentation process does mean sourdough can have a lower glycaemic index than its standard bread equivalent. This means it causes blood sugar levels to rise more slowly, and so could be a better choice for people with diabetes."

These foods can also boost mental health, potentially reducing stress and anxiety levels. Sourdough bread is rich in protein, fibre, iron, and essential vitamins such as folic acid. Additionally, it has antioxidants that might help decrease the risk of various cancers, chronic illnesses, and the effects of ageing.

What is sourdough bread and its other benefits?

Sourdough is made from dough that ferments, thanks to the naturally occurring lactobacilli and yeast. It comes from a 'starter culture' that can be hundreds of years old, each contributing its own distinct flavour.

Research has shown that sourdough bread acts as a prebiotic, which means the fiber it provides helps promote the growth of helpful bacteria in the gut. These beneficial bacteria play an essential role in maintaining a balanced and healthy digestive system.

Additionally, sourdough tends to have less gluten than other bread types but is not completely gluten-free. Sourdough bread can be a healthy part of a balanced diet, but it's best to consider the following factors:

• Sourdough bread is often made with white flour, but wholegrain sourdough is higher in fibre
• Sourdough bread has a lower glycemic index than other breads, so it causes blood sugar levels to rise more slowly.
• Sourdough bread is generally easier to digest than other breads
• Sourdough bread can be part of a weight loss diet - the high fiber content in sourdough can help you feel full for longer

It's worth mentioning that sourdough is primarily made with white flour instead of wholegrain. Wholegrain bread contains more fiber, which is essential for a healthy diet. While enjoying white bread occasionally is perfectly fine, choosing wholemeal bread as a regular option is a healthier choice.