Carbohydrates and Added Sugars

 Carbohydrates are easy to find in many foods, potatoes, quinoa, oats, and beets. During the last years, carbohydrates had had bad press, however, humans need carbs for their organism, they are a source of energy and many food that are high in carbs also provide fiber. 

On the other side, added sugars are a serious issue in nourishment. Much of the food industry rely in sugars, like cookies, sodas, sauces, candies, and pastry, it is cheaper but unhealthy. Nevertheless, there are a difference in Carbs and added sugars; while the first is something we can find naturally in food, sugars are added intentionally in products to enhance the flavor. 

Today, it is recognize that eat big amounts of products with added sugars, damage our health. "Eating a diet that’s high in added sugar is bad news for your heart, according to a major 2014 study. The researchers found that eating more than the recommended amount of added sugar may increase your risk of dying from heart disease".(Domonell, Kristen, 2017). In our society, obesity is another health problem that is too common in diets high in products with added sugar, especially related with higher intakes of sweet beverages, like sodas. "Dozens of studies have explored possible links between soft drinks and weight, and they consistently show that increased consumption of soft drinks is associated with increased energy (caloric) intake". (Harvard T.H. Chan School of Public Health)

The obvious increasing rates of obesity, heart attacks and diabetes drawn the medical attention to food. Nowadays, in response for this concern there is a strong trend towards wholes foods as a source of healthy diet. Especially, whole grains have recovered an important place in diets. There are enough evidence about the benefits of this food in our diets, "Eating more whole grains is an easy way to make your diet healthier. Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer." (Kathleen M. Zelman, June, 2011). It is clear that return to a natural base diet is the key to improve our health and nutrition.

Checking in my home, I encountered some food to illustrate whole grains, product with added sugars and food with carbohydrates. I found in whole grains, flax seeds and brown rice, Yellow Flesh Potatoes represents carbohydrates in food and in added sugar, a box of watermelon candy, this had added sugar, glucose syrup.

Whole Wheat sourdough bread with seed mix - 65% hydration

This recipe is a delicious and healthy option for breakfast. With a little organization it is possible to have fresh bread in our table every morning. The ingredients are easy to get and consists only in whole wheat flour, salt, water and a starter (I made my own some months ago). For 1-kilo loaf we need:

•  500 gr whole wheat flour
•  50 gr seed mix (flax, chia and   sunflower seeds)
  
•  11 gr salt
•  110 gr starter
  
•  350 gr water (30-33 °C)

Preparation

1) Mix the whole wheat flour with the seed mix.

2) In the center of the flour dig a hole and pour the starter. Sprinkle the salt on the edges.

3) Pour all the water over the starter.

4) Mix everything with a spatula till the dough takes form. The final texture must look sticky. I do not recommend the use of hands, since the hydration is high. In this recipe we are going to use autolysis, that is "the act of combining the flour and some or all of the water in a recipe, and then leaving the mixture to rest for some period.During this time, gluten bonds begin forming, the dough takes on a smoother texture and strengthens overall". (How To Autolyse, 2020, September 29). We cover the bowl with a fabric or plastic. Let the dough repose for an hour.

5) Fold the dough in four folds and let rest for another 40 min. I recommend to moist fingers with cold water to avoid the dough to stick in your finger tips. We repeat this process twice.

6/7) After the two folding and rest, sprinkle flour over the surface and fold again the dough in four folds and let it rest in a rounded baneton for at least 1:30 hs. 

8) Cover the baneton with a plastic to avoid the surface of the dough to dry (this would stop the leavened). 15 minutes before the time (1:30 hs) are off preheat the oven at 180 °C. Put a tray inside. However, if you have an stone uses it, that will help the bread rise evenly better than a metal tray.

9) After 1:30 hs we uncover the baneton and oil the stone oven.

10) Put the dough over the stone oven or tray, cut the surface with a lame and bake the bread for 40 minutes.

11) The final result is amazing.

The recipe was really easy to do, it is a long process, so it is important to have enough time to do it In fact, it is not so much work, since this recipe uses the autolysis technique, but it is necessary many hours; in sourdough bread is really important to respect the whole process. Usually I make this bred on weekends or any free day I have.

It is important to consider that the started is alive and it will behave according of the environmental conditions. In cold days I put the dough close to the heater, that accelerate the process. If there is not heaters, can be used a bowl with warm water. About the seeds, the combination is optional, I used flax, chia and sunflower seeds.The recipe works fine without any seeds, only replace the 50 gr of seed for whole wheat flour. However, the seeds provide valuable nutrients to our diet, flax seeds have omega-3 and fiber. Chia also contains omega-3 and 6, fiber, Iron, Zinc and B1 and B3 vitamins. Sunflower seed have vitamin E, niacin, vitamin B6 and healthy fats.

The ingredients were really easy to get, the total investment was low, only CAD 4,49. The experience satisfactory, because it is really nice to make your own bread and taste it in breakfast. Currently, I make my own bread every week and each time I make a variation of this recipe. Sometimes I add other ingredients, like oats, rye or sesame seeds. I even make my own pizza dough, and taste delicious.

Note: When adding rye is important to only replace only the 10% of the total amount of flour. For example, if you have 550 gr of flour, only replace 50 gr with rye. Rye is a heavy flour, so if it is used to much the bread will flatten.

After the baking, let the bread cold down, because if you cut it hot the bread crumb will compact.

This recipe can be used for long fermentation. If you look for a stronger flavor, in the last repose, put the baneton with the dough in the refrigerator for 12 hours, covered with a plastic, and the bake as it is indicated in this recipe. The final result will be amazing!

 

 

 Sources

• Domonell, K. (2017, October 30). Just How Bad Is Sugar For You, Really? Https://Rightasrain.Uwmedicine.Org/. Retrieved November 17, 2021, from https://rightasrain.uwmedicine.org/body/food/just-how-bad-sugar-you-really

•  Harvard T.H. Chan School of Public Health. (n.d.). Sugary Drinks. Https://Www.Hsph.Harvard.Edu/. https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-drinks/

•  Zelman, K. M. (2011, June 21). Tips for Reaping the Benefits of Whole Grains. Https://Www.Webmd.Com/. Retrieved November 17, 2021, from https://www.webmd.com/food-recipes/features/reap-the-benefits-of-whole-grains

•  How To Autolyse. (2020, September 29). Https://Www.Theperfectloaf.Com/. https://www.theperfectloaf.com/guides/how-to-autolyse/