A couple of months ago I have reintroduced wheat in my diet.
I now sometimes eat up to 500 gram of bread a day.
Now there are of course obvious issues with bread.
For example, many people feel immediate discomfort when eating bread.
But when you don't, and if you are able to get some good quality bread, I would consider it.
Everything has downsides and nothing is perfect.
Fruit are often allergenic, high in serotonin, contain a lot of liquid, hard to combine with salt and are very expensive.
Also, many people react bad to more than 25 gram of fructose in a meal.
Potatoes take a lot of time to prepare, and have little calcium.
Rice contains almost no minerals except for phosphorus and manganese.
So let's consider wheat, I normally eat 100 gram of carbs per meal, so let's consider such a portion.
Wheat Bread (210 gram)
Good:
- 100 gram of carbs
- Optimal Calcium/Phosphorus ratio of 0.97, white bread is even better
- A good amount of B1, B2, B3, B5 and B9 (50% RDA on average)
- 2g of salt
- 100% of RDA of selenium and manganese
- low tryptophan (0.2 gram)
Bad:
- gluten can be hard to digest
- may raise endotoxin because of starch/fiber
- low in potassium
- 3.4g of PUFA
- 7.6g of iron
To digest gluten, I really need to take my time. I chew 40 times per bite.
I don't look at screens, I'm fully focussed on the food, I make it my (or our) mindful 20-30 minutes.
After eating, I try not to move for another 30 min.
So basically, I try to make sure my stress hormones are really low during that time and that all my blood can flow to my digestion.
I think the same also helps with endotoxin. Eating some saturated fat (cheese for example) helps with endotoxin. Also just not eating that often helps. I try to limit to 4 to 5 meals (including snacks), which means eating every 3-4 hours.
For iron, drinking a cup of coffee with a wheat meal is probably a good idea.
For potassium, I often drink a glass of coconut water (not from concentrate) with it or I eat a dessert with fruit.
For the people from the Netherlands, I use the brand "VanMenno" at the "Ekoplaza", which I think is superb both in quality and taste.
I now sometimes eat up to 500 gram of bread a day.
Now there are of course obvious issues with bread.
For example, many people feel immediate discomfort when eating bread.
But when you don't, and if you are able to get some good quality bread, I would consider it.
Everything has downsides and nothing is perfect.
Fruit are often allergenic, high in serotonin, contain a lot of liquid, hard to combine with salt and are very expensive.
Also, many people react bad to more than 25 gram of fructose in a meal.
Potatoes take a lot of time to prepare, and have little calcium.
Rice contains almost no minerals except for phosphorus and manganese.
So let's consider wheat, I normally eat 100 gram of carbs per meal, so let's consider such a portion.
Wheat Bread (210 gram)
Good:
- 100 gram of carbs
- Optimal Calcium/Phosphorus ratio of 0.97, white bread is even better
- A good amount of B1, B2, B3, B5 and B9 (50% RDA on average)
- 2g of salt
- 100% of RDA of selenium and manganese
- low tryptophan (0.2 gram)
Bad:
- gluten can be hard to digest
- may raise endotoxin because of starch/fiber
- low in potassium
- 3.4g of PUFA
- 7.6g of iron
To digest gluten, I really need to take my time. I chew 40 times per bite.
I don't look at screens, I'm fully focussed on the food, I make it my (or our) mindful 20-30 minutes.
After eating, I try not to move for another 30 min.
So basically, I try to make sure my stress hormones are really low during that time and that all my blood can flow to my digestion.
I think the same also helps with endotoxin. Eating some saturated fat (cheese for example) helps with endotoxin. Also just not eating that often helps. I try to limit to 4 to 5 meals (including snacks), which means eating every 3-4 hours.
For iron, drinking a cup of coffee with a wheat meal is probably a good idea.
For potassium, I often drink a glass of coconut water (not from concentrate) with it or I eat a dessert with fruit.
For the people from the Netherlands, I use the brand "VanMenno" at the "Ekoplaza", which I think is superb both in quality and taste.