why ezekiel bread is the healthiest bread you can eat — 985-40

Michael Mc Laughlin, SATI STAFF

Ezekiel bread is a variety of sprouted grain bread that is made by using traditional methods of soaking, sprouting followed by baking. The process of baking this type of bread has been around for thousands of years. It is made using sprouted whole grains, legumes and less frequently seeds. The bread contains zero sugar, no preservatives, and no artificial ingredients, that are common in commercial bread. Compared to bread without sprouted grains, Ezekiel bread has more protein, fiber, and absorbable vitamins and minerals.

It also contains less harmful antinutrients, like phytic acid, and is even less concentrated with gluten. Health enthusiasts are raving about this bread, and it seems to be grabbing the attention of bread lovers. For most people, cutting out bread from their diet is simply not an option, and with Ezekiel bread, you do not need to. It is both tasty and nutritious, which means you can satisfy your sandwich craving without feeling guilty.

1. Four types of cereal grain

One slice of Ezekiel bread is just 80 calories and is full of nutrients and other wholesome ingredients that will aid your weight loss goals and keep you full [1]. At your local health food store, check a loaf’s ingredient list and you will learn that Ezekiel not only has wheat, but vitamin-rich millet, nut-flavoured barley, and energy-rich spelt [2]. Mild-tasting millet is laden with disease-fighting antioxidants, spelt promotes bone and tissue growth, and barley serves as a bulking agent, which can aid peristalsis—the movement of food through the digestive tract. This results in better bowel movements and less common ailments such as constipation, bloating, and trapped wind. It is important to note that wheat, barley and spelt contain gluten, so Ezekiel bread is not an alternative for those with celiac disease or gluten intolerance. Ezekiel bread is inspired by the Holy Scripture verse [3]: “Take also unto thee wheat, and barley, and beans, and lentils, and millet, and spelt, and put them in one vessel, and make bread of it,” Ezekiel 4:9.

2. Lentils

The high amount of fiber in red lentils helps in improving digestion.

Lentils are a top-rated legume, and they are in each slice of Ezekiel. Lentils are good for your heart because they help to reduce your cholesterol as they contain high levels of soluble fiber. Lowering your cholesterol level reduces your risk of heart disease and stroke by keeping your arteries clean [4]. Several studies have shown that eating high fiber foods like lentils [5] reduces your risk of heart disease. Lentils are also an excellent source of folate and magnesium, which are big contributors to heart health. Folate reduces your homocysteine levels, which are a serious risk factor for heart disease. Magnesium improves oxygen, blood flow, and nutrients in the body. Low levels of magnesium have been directly associated with heart disease, so eating lentils will keep your heart in good shape.

3. Soybean

The other legume in Ezekiel bread is the soybean. One of the reasons it is so widely grown is because it contains more protein per acre of land than any other single crop. The protein from soybeans is so universally useful that this small, humble bean has become a global powerhouse. In addition, soybeans are full of other essential nutrients, making it extremely important for people on diets, those who want to improve their health, or both vegetarians and vegans throughout the world. The many health benefits of soybeans come from its wealth of nutrients, organic compounds, vitamins, including a significant amount of dietary fiber and a large amount of protein. In terms of vitamins, soybeans contain vitamin K, riboflavin, folate, vitamin B6, thiamin, and vitamin C [6]. As for minerals, soybeans contain significant amounts of iron, manganese, phosphorus, copper, potassium, magnesium, zinc, selenium, and calcium. It is also a top source of organic compounds and antioxidants, further boosting the health rating of soybeans [7].

4. No sugar

Ezekiel bread is different from most supermarket bread, which contains added sugars disguised under names like fructose corn syrup, date syrup, and sometimes even honey. The Ezekiel flax sprouted whole grain bread doesn’t contain even one gram of everyone’s favorite carb sugar [8]. This is good news for dieters because consuming too many added sugars will negate your weight loss gains. When rats drink high-fructose corn syrup, they becoming obese. And, this has the same effect on humans. A diet high in fat is incompatible with weight loss goals. Not all calories are created equal. Different food types can have different effects on our brains and the hormones that control our intake of calories. Studies show that fructose doesn’t have the same kind of effect on hunger as glucose. In one study, people drank either a fructose-sweetened drink or a glucose-sweetened drink [9]. Afterward, the fructose drinkers had much less activity in the satiety centers of the brain and felt hungrier.

5. Full of fiber

Containing four grams of satiety-satisfying fiber in just one slice of the Ezekiel bread, it is better than most sources of fiber. It is a non-processed, high-fiber, healthy whole grain bread that tastes great when paired with organic peanut or almond butter. Fiber is important for many reasons, and it is a dieter’s favorite. It slows the speed that sugar is absorbed into the bloodstream. When you eat food that is high in fiber, such as beans and whole grains, the sugar in those foods is absorbed at a slower pace, which keeps your blood glucose levels from rising too fast. This is good for you because spikes in glucose fall rapidly, which can make you feel hungry soon after eating and can lead to overeating. It also makes you more likely to eat snacks between meals.

6. Lowers cholesterol

Barley fills the belly with soluble fiber that has been linked to lower cholesterol, decreased blood sugars, and increased satiety. Also, research published in The Canadian Medical Association Journal discovered that eating three-quarters of a cup of legumes (like soybeans and lentils) could reduce LDL levels (the bad cholesterol) by around five percent [10]. Studies have shown [11] that lowering LDL cholesterol can prevent heart attacks and reduce deaths from heart disease. It can slow, stop, or even reverse the buildup of plaque in the heart. It can also lower the cholesterol content of certain plaque. This makes the plaques more stable and less likely to erupt and cause a heart attack. Lowering LDL cholesterol is particularly important for people who have heart disease or who have previously had a heart attack. It will reduce the chances of having another heart attack and can increase a person’s longevity.

7. Keeps fresh in the freezer

Many stores keep preservative-free Ezekiel loaves in the frozen goods section to prevent molding and retain that bakery-fresh taste—and you should, too. A fresh loaf will last only five days, a refrigerated loaf two weeks, and a frozen loaf could last up to a year. Freezing it entirely will ensure the bread keeps fresh for when you want to toast a single slice. If you can’t find the wonder grain in the bread aisle of the grocery store check out the freezer section. As bread goes off quickly and Ezekiel bread is more expensive, it is worth your while keeping a spot for it in the freezer. The nutritional content will remain the same, and it will retain its nutrients where fresh bread will deteriorate.

8. It is organic

It’s is important to choose organic when consuming soy as with soybeans found in Ezekiel since many soy products are genetically modified. Soybeans are one of the best sources of magnesium—54 mg of magnesium per ½ cup or 14 percent of your daily allowance [12]. However, processing and genetically modifying these beans reduces their magnesium levels. That’s why eating organic soybeans—like the ones found in certified organically grown Ezekiel bread— is a healthy choice. As a result of less irrigation and no synthetic fertilizers and pesticides being used in the crops’ growth, a higher amount of health-promoting nutrients, minerals, vitamins, and antioxidants can be found in organic grains. Eating organic bread can also lower your exposure to harmful pesticides. Organic farming is recognized not only for the quality and safety of its grain and grain-based products, but it also has less of a destructive impact on our environment.

9. No additives

In this healthy bread, there are no artificial sweeteners, dyes, preservatives, or shortenings. Just the natural power of the mighty grains and legumes in their purest, most natural form. Food additives are added to food to keep them fresh, preserve their flavor or to enhance their color, taste, texture or how they look. They can lengthen the shelf life to way beyond what is natural. We should all do our best to eat foods as close to their natural source as possible, or food that is produced using methods that avoid the need for additives. Importantly, we want to eat food that is free from added synthetic chemical additives which serve no purpose but are only there for visual appeal. Would you rather eat bread that looks perfect and pretty or one that is jam packed with nutrients?

10. Packed with nutrients

Ezekiel bread is an excellent source of vitamin B6, zinc, folic acid, calcium, magnesium, iron, and more. Sprouting grains erodes their antinutrients, starches, and gluten. This bread is easily digested which allows you to absorb more nutrients. According to the American Journal of Plant Nutrition, sprouting grains and legumes [13] improves their vitamin synthesis by six to ten times in particular vitamins B2, B5, and B6, as well as activating vitamin C production. If that’s not enough for you, millet’s high fiber and magnesium levels can help regulate blood sugar levels, which is helpful for diabetics and those trying to lose weight. The nutrients you eat play a role in weight loss. Losing weight isn’t just about reducing calories. A low-calorie diet can do more harm than good if the right nutrients aren’t included. A balanced diet includes protein, fat, carbohydrates and minerals, and you also need to keep hydrated.

11. Vegan friendly

Vegans are in safe hands with Ezekiel bread. This loaf does not contain eggs, butter, or milk. While many vegans find it challenging to meet their daily recommended intake of iron, calcium, and protein, making a sandwich with Ezekiel is the perfect way to get enough plant-sourced nutrients. Did you ever consider becoming a vegan? Preventing the exploitation of animals is not the only reason someone converts to veganism. For many, it is the main factor in their decision to go vegan and stay vegan. Having an emotional attachment to animals may form part of that reason, while many believe that all living creatures have a right to life and freedom. Avoiding animal products is one of the most obvious ways you can take a stand against animal cruelty and animal exploitation everywhere and it is also proven to be good for your health [14].

12. Source of protein

Ezekiel bread is made from sprouted grains which make it higher in protein, helping to promote satiety and balance blood sugar levels. Also, sprouting legumes increases their protein levels by 50 percent [15]. Ezekiel Bread has five grams of protein per slice and 18 amino acids, including all of the nine essential amino acids, which makes it a complete protein. High-protein, low-carbohydrate diets are on trend in the fitness world, and every food marketer in the known universe appears to want to include protein in their products. Body builders are still guzzling down protein shakes, but are now joined by dieters and health food enthusiasts across every demographic. It’s easy to understand why protein is valued so highly it is an important component of every cell in the body [16]. Your body uses protein to build and repair tissues. Along with fat and carbohydrates, protein is a macronutrient which the body needs large amounts of.

13. Diabetic friendly

Even diabetics can enjoy a slice or two of this all-rounder bread without suffering from a dangerous sugar spike. Ezekiel bread has a low-glycemic and has been awarded the Diabetic Friendly Seal by The Glycemic Research Institute [17]. Ezekiel can lower blood sugar levels, reduce spikes, cut weight and the risk of heart disease, and can help control type I and II diabetes, hypoglycemia, and hypertension. The glycemic index (GI) is a system of ranking carbohydrates based on how much they raise your blood glucose levels. It was developed for people with diabetics, but it has been adopted by the wider population to aid our understanding of the impact blood-sugar levels on hunger. You eat a carbohydrate and the rise in blood sugar triggers a boost in insulin production. Insulin reduces your blood sugar leaving you feeling irritable and lethargic [18].

14. Sprouted grain are in

A regular grain is a seed that you can put in the ground to grow a new seed-producing plant [19]. When you let that grain grow, but harvest it before the shoot turns into a full-fledged plant, you end up with sprouted grain. Sprouted grains are whole grains, and whole grains are healthier than refined-grain such as white bread, pasta, and rice. Sprouts are the nutritional star of the vegetable world. Their widely hailed health benefits include high levels of dietary fiber, B-complex vitamins, and protein. Sprouts provide 32 calories and 0.84 grams of fiber per cup and 21 to 28 percent protein by weight. Sprouts also contain digestive enzymes and some of the highest known levels of certain antioxidants [20]. One cup of sprouts provides 119 percent of your daily allowance of vitamin C. It is important to note they are certain compounds not contained in sprouts that make them healthier. Harmful compounds like tannins, that are present in seeds are eliminated during the soaking step, which occurs prior to sprouting.

The Sati line

Cutting bread out of your diet is mission impossible for most people. The versatile grain has been part of breakfast and lunch since time eternal. But, with Ezekiel, you need not wave goodbye to your favorite food companion. One slice of Ezekiel bread is just 80 calories and loaded with nutrients and a bunch of other healthy stuff as we have seen that will keep you full and will regulate your blood sugar levels. Those looking to lose weight will be drawn to the high protein and fiber content which will discourage you from seeking snacks and junk food between meals.

The fact that it is organic and without additives means it is perfect for children and adults alike. As an adult, you will want to protect your kids from consuming too many artificial ingredients that are common in store purchased mass-produced loaves of bread. Give your children something more natural with the nutrient-packed Ezekiel bread. If you are serious about your health but don’t want to give up on delicious bread, Ezekiel is a solid health food choice.

References

1. “Calories in Pt Fit Ezekiel Bread 1 Slice 1 Slice Ezekiel Bread” (2016)
2. Koehler P1, Hartmann G et al “Changes of folates, dietary fiber, and proteins in wheat as affected by germination” (2007)
3. Chavan JK1, Kadam SS et al “Nutritional improvement of cereals by sprouting” (1989)
4. Julie Wilcox “7 Health Benefits of Lentils” (2012)
5. “Pulses and Cardiovascular Disease” (2015)
6. “United States Department of Agriculture Agricultural Research Service” (2015)
7. James W Anderson, Belinda M Smith et al “Cardiovascular and renal benefits of dry bean and soybean intake” (1999)
8. Eur J Nutr. “The sourdough fermentation may enhance the recovery from intestinal inflammation of coeliac patients at the early stage of the gluten-free diet.” (2012); 51(4):507-12
9. Page KA1, Chan O, Arora J et al “Effects of fructose vs glucose on regional cerebral blood flow in brain regions involved with appetite and reward pathways.” (2013); 1;309(17):1773
10. Cari Nierenberg “Eating Beans Helps Lower Cholesterol” (2014)
11. “High Blood Cholesterol” (2014)
12. “Magnesium Fact Sheet for Health Professionals” (2015)
13. Virginia Messina “Nutritional and health benefits of dried beans” (2014)
14. Dinu M1,2, Abbate R et al “Vegetarian, vegan diets and multiple health outcomes: a systematic review with meta-analysis of observational studies.” (2016)
15. “Why Ezekiel Bread is So Popular” (2015)
16. Neil Osterweil “The Benefits of Protein” (2016)
17. Elaine Magee, MPH, RD “The Best Bread: Tips for Buying Breads” (2015)
18. Anna Roufos “The Slow-Carb Diet” (2014)
19. Hollis Templeton “Is sprouted grain bread the next big thing or is what you’re eating healthy enough?” (2015)
20. “What Are the Benefits of Sprouting Seeds?” (2015)