What is fitness bread? How to bake fitness bread at home?

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Prepared by: Galina.budanova

03/18/2020 Cooking time: 6 hours 0 minutes

Many people now strive for a healthy diet and sometimes, quite consciously, refuse to eat bread. Meanwhile, bread can be quite healthy if it is the “right” bread.

Ingredients:

• Water – 150 Milliliters
• Wheat sourdough - 50 grams (I use Levito Madre, if you are not sure about the strength of the sourdough, you can add another 2 grams of yeast)
• Carrots – 1 piece
• Rye bran - 2 tbsp. spoons (1 tbsp. spoon - for dough, 1 tbsp. spoon - for shaping bread)
• Flax seed - 1 teaspoon
• Pumpkin seed - 2 tbsp. spoons
• Salt - 0.5 teaspoons
• Sugar - 0.5 teaspoons
• Rye flour - 50 grams (30 grams - for dough, 20 grams - for shaping bread)
• Wheat flour – 100 grams (highest grade)
• Wheat flour - 50 grams (grade 2)
• Hercules - 1 Art. spoon

Number of servings: 6-8

What is diet bread

It is necessary to clearly understand which products fit this concept. Diet bread is a flour product with a low glycemic index. This indicator characterizes the degree of impact of a particular food on blood sugar levels. If the index is low, then a person will quickly get full faster. You can determine it by carefully studying the composition of the product. The highest glycemic index is for premium wheat flour, baking powder, and sweet additives. If any of these components are present in a baked product, then it cannot be called dietary.

Advice from nutritionists on choosing products:

1. Pay attention to the bran. It has a very low glycemic index.
2. Products made from whole grain flour and cereals are suitable.

How to prepare “Fitness Bread”

Prepare your ingredients.

Pour water into the container for kneading the dough, add salt, sugar, and leaven. If you are not sure about the strength of the starter, add 2 grams of yeast and stir everything.

Add flaxseed.

Add grated carrots and pumpkin seeds.

Add rolled oats and bran.

Add three types of flour.

Knead the dough. Knead with your hands for about 5 minutes. Cover with cling film and let rise.

During the proofing process, do three kneads using the “stretch and fold” method at intervals of 1 hour.

After 4-5 hours, when the dough has doubled in volume, pour a mixture of bran and rye flour onto the work surface of the table and lay out the dough.

Stretch the dough into a layer and form bread; it can also be baked in a mold. Let the bread rise for 1 hour, then make cuts and place in an oven preheated to 220-240 degrees. Bake at high temperature for 10 minutes, then reduce the temperature to 180 degrees and bake for another 40-45 minutes.

Place the finished bread on a wire rack and let it cool completely to room temperature.

The Fitness bread is ready, you can start tasting it. It is very tasty, healthy and definitely won’t harm your figure. I recommend cooking it!

The effect of baked goods on the body

Wheat flour contains protein, however, it is incomplete because it does not contain all the essential amino acids. Through the use of yeast, the dough is enriched with B vitamins. Baked goods contain a lot of carbohydrates, mainly starch, as well as minerals. Products made from flour are well absorbed by the body and supply calories and nutrients.

Various types of “bricks” differ in their nutritional value. If the dough is prepared without additives, it will be a source of carbohydrates. If the recipe includes vegetable oil, egg and dairy products, seeds or dried fruits, then such baked goods will have greater nutritional value, will be tastier, and will not go stale so quickly.

Bread is harmful to the body if:

1. Eat a lot of it. This affects the figure, causing bloating and constipation.
2. The product is too sour. These types of products increase the acidity of gastric juice and are contraindicated for gastritis.
3. Lightly baked, viscous, non-porous. In this case, it is poorly absorbed.
4. Affected by mold, potato bacillus, and other microbes that cause food poisoning.

The type of flour used makes a big difference. If baked goods are baked using premium raw materials, they contain refined carbohydrates. In the process of grinding white flour, all shells and germ are removed from the grain, and only the central part is used. And almost all minerals and vitamins are found in this “waste”. They turn into flour if it is ground from whole grains. Whole grain bread contains complex carbohydrates and a lot of fiber, so it is digested slowly and provides a feeling of fullness for a long time.

What bread is good for weight loss

First, let's answer the question of which loaf is most dangerous for our figure. It is made from white refined wheat flour, is stored for a long time, and pests are not attracted to it, but such a product, which has undergone serious processing, has completely lost its beneficial properties. There are simply no valuable organic compounds left in it that are needed for the normal functioning of our body. But there are dangerous components:

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• Quickly digestible carbohydrates – when consumed in excess, they turn into fat deposits.

• Potassium bromate (aka potassium bromide after baking) - can lead to cancer.

• Chlorine dioxide - treatment of flour with this substance leads to a complete loss of valuable tocopherol and fatty acids.

• Benzoyl peroxide is a universal “bleaching agent” used as a baking improver. Makes flour snow-white and loose; in its pure form it is a strong carcinogen.

• Ammonium persulfate - can be dangerous for the condition of the skin and eyes.

• Alloxan – interferes with the full action of many enzymes.

This means one thing: white bread not only provokes weight gain, but also leads to other adverse consequences; its regular consumption can lead to a weakening of the body's defenses and deterioration of health. We strongly recommend avoiding products made from refined flour simply because they do not provide any benefits.

But you can’t say a categorical “no” to a loaf either, although supporters of restrictions will find ways to justify a complete refusal of bread:

The first myth is that flour contributes to weight gain and should not be eaten if you want to lose weight.

You may disagree with this if you look at the calorie table. The indicators are as follows: Borodino, long loaves and rolls made from wheat flour are ahead - they have 300 kcal per 100 g. The rye loaf has less calories - 249. The safest option for the figure is bread with bran, since their energy value is 200 kcal per 100 g.

The conclusion is this: it all depends on what raw materials the product was made from. If you want to stay slim, choose products that are made from whole grain flour. Remember that flour does not go well with sweet soda and other drinks with a lot of sugar. Such a snack will definitely lead to new kilograms. But a small piece of black bread eaten for lunch with a salad of fresh vegetables and herbs will not cause weight gain if you eat right all the time.

Specialists from the Slavic Clinic will help you create a healthy diet. Our nutritionist will tell you about optimal combinations and completely incompatible products, give useful tips and teach you how to calculate the calorie content of prepared dishes. With us you will learn how to become slimmer without torturing yourself with diets and fasting days.

Fruit bread "Holiday"

©youradviceman

Ingredients:

• flour (any useful) – 350 g
• water – 150 ml
• apples – 450 g
• dried apricots – 100 g
• raisins – 100 g
• walnuts – 100 g
• prunes – 50 g
• lemon – 1 pc.
• vegetable oil – 2 tbsp. l.
• cinnamon – 1 tsp.
• baking powder – 10 g

How to cook?

1. Mix sifted flour with baking powder and cinnamon.
2. Wash and dry raisins, dried apricots and prunes.
3. Grind dried fruits along with nuts and apples. Remove the zest from the lemon. Mix all ingredients, adding lemon juice.
4. Add vegetable oil and water to the resulting mixture. Mix well and combine with sifted flour.
5. Knead the dough with your hands. Then place it in a 30 cm long and 11 cm wide baking dish greased with olive oil (or vegetable oil).
6. Bake homemade diet bread for about 50-60 minutes in the oven at 200 degrees.

By the way, if you have already prepared bread, but don’t know what dish you can eat with it, then take a look at our article “Delicious breakfast of bread, eggs, mushrooms and fruits.”

Let your homemade diet bread always be tasty and appetizing!

Prepared by Tatiana Krysyuk

Is it possible to have yeast-free bread for diabetes and pancreatitis?

Not only for obesity, experts recommend eating yeast-free baked goods, because they are rich in nutrients and microorganisms, but the calorie content is very low.

Attention! For people suffering from diabetes, yeast-free baked goods are useful due to their ability to reduce cholesterol levels and blood sugar.

The presence of Omega 3 and Omega 6 acids normalizes the functioning of the cardiovascular system.

For pancreatitis, yeast-free sourdough bread is useful, because it will not irritate the pancreas, but in some cases it will also have a diuretic effect (if it is made with hop sourdough).