What is the benefit of yeast—free bread for the human body - 5 proven properties

Yeast–free bread is a popular product among adherents of a healthy diet. It has a rough structure and a special taste. Such bread has a positive effect not only on the figure, but also on the health of the whole body. It is well absorbed, quickly satisfies hunger and restores intestinal function.

What is yeast-free bread?

Yeast–free or unleavened bread is bread made without the use of yeast. Most often, unleavened bread is understood as tortillas, less often – tortillas and roti, which are the main food in some countries of South Asia and Central America.

Such bread is prepared on the basis of a starter culture, for the preparation of which the flour is diluted with water and left in a warm place for a while; gradually the mass is populated by microorganisms that cause fermentation processes. In fact, these microorganisms are yeast, however, unlike ordinary bread, they are obtained naturally, and not grown in industrial conditions.

For this bread, either is often used whole grain flour , or its mixture with wheat in various proportions, usually 1:1 or 1:4.

Composition and calorie content

The beneficial properties of yeast-free bread are determined by its composition.

The product usually consists of 100% whole grain flour (coarse), has a low calorie content (from 120 to 220 calories per 100 grams) and a low glycemic index (about 35-45).

It can be recommended for people suffering from diabetes mellitus.

"Average" bread without yeast must contain dietary fiber , vitamins (PP, A, C, B groups), mineral components (iron, copper, zinc, magnesium, selenium, manganese, calcium, phosphorus) and antioxidants.

Each of the described substances is necessary for the coordinated work of all human organs, for example:

• Fiber Supports digestion and reduces body weight;
• Antioxidants reduce the risk of developing malignant tumors;
• Potassium lowers blood pressure;
• Calcium and phosphorus Increase bone strength .

5 useful properties

The benefit of yeast-free bread is determined by the grain used for cooking (wheat, rye, etc.), while the flour must be coarsely ground. Let's focus on the main advantages of regular consumption of this product (based on the evidence base).

1. Reduces blood sugar levels

According to information provided by Russian experts, bread without yeast allows Control blood sugar levels.

It reduces the severity of insulin resistance, a key pathogenetic mechanism for the development of type II diabetes mellitus. As a result, fat and muscle cells effectively absorb sugar, and its concentration in the blood decreases.

Bread also inhibits the absorption of all carbohydrates consumed with food from the intestinal lumen, thereby not creating sharp fluctuations in glucose in the blood plasma.

Unleavened bread is recommended for dietary nutrition and for people suffering from type II diabetes mellitus, as well as those predisposed to the development of this disease.

2. Supports the health of the heart and blood vessels

Any whole grain bread, according to research, reduces the risk of developing the most common and deadly cardiovascular diseases.

Frequent consumption of such bread (at least 28 grams of whole grains per day) can reduce the risk of developing heart and vascular pathologies is 22%.

The product prevents the deposition of cholesterol crystals in the walls of arterial vessels. This reduces the likelihood of development atherosclerotic plaques and, as a result, diseases such as coronary heart disease, chronic cerebral ischemia, myocardial infarction.

Some minerals (for example, potassium) additionally reduce blood pressure levels, providing prevention of hypertensive crises and early development of hypertension.

3. Reduces the risk of stroke

The ability of whole grain flour has been discovered (with regular addition to the diet) reduce the risk of stroke is 14%.

This bread is rich in vitamins, calcium and potassium, antioxidants that improve metabolic processes in brain tissues, as well as maintain the elasticity and strength of small arterial vessels, protecting them from ruptures.

Bread without yeast must be present in the diet of the elderly, as well as people who have already had acute vascular catastrophes.

4. Helps to lose weight

Unleavened bread – source of fiber .

French experts claim that dietary fiber is a key component of food, helping to eliminate overeating and make a beautiful figure.

Fiber, after entering the stomach, increases significantly in volume and creates mechanical pressure on its walls. As a result, the hunger centers in the brain are suppressed, and a person eats less.

Dietary fiber also slows down the absorption of carbohydrates from the intestine, which makes their digestion energetically beneficial, and some sugars leave the body unchanged.

It is important to note that fiber reduces body fat unevenly. Dietary fibers have a tropicity to the most dangerous type of adipose tissue – abdominal.

With regular addition of whole-grain, yeast-free bread to the diet less often meet obesity and overweight.

5. Supports digestion

Fiber is necessary for the proper functioning of the gastrointestinal tract.

Dietary fibers stimulate the smooth muscles of the intestinal wall, activate its motor evacuation function. As a result, fecal matter is excreted from the body in a timely manner and in full, which eliminates the possibility of constipation and fecal intoxication.

Also fiber, according to scientists, supports microflora balance. It increases the number of friendly bacteria, as it serves as food for them, and also inhibits the growth and reproduction of pathogenic and opportunistic inhabitants.

With an adequate composition of the microflora, autoimmune, infectious and malignant diseases of the lower intestine are less likely to be registered.

Harm and contraindications

Yeast–free bread is a safe product. However, in isolated situations, it can cause harm to health.

Side effects include:

1. Dyspeptic disorders. The product activates the processes of putrefaction and fermentation in the intestine (with excessive intake), which leads to bloating, increased gas formation, diarrhea.
2. Infections. During fermentation, fungi of the genus Candida and some harmful bacteria can actively multiply in the starter culture. With impaired immunity, they can cause infections of the upper respiratory tract and digestive system.
3. Exacerbation of chronic diseases. When eating unleavened bread on an empty stomach or in large quantities in its pure form, it is possible to exacerbate chronic pathologies of the upper gastrointestinal tract (gastritis, duodenitis, peptic ulcer).

Homemade unleavened bread is not recommended for women during pregnancy and breastfeeding. It is better to give preference to industrial options, since the starter culture at enterprises undergoes sanitary control.

Step-by-step recipe

Consider the option of making unleavened bread with industrial sourdough (which is sold in stores).

Ingredients:

• 3 tbsp sourdough;
• 350 ml of water;
• 330 grams of rye flour;
• 1 tbsp honey;
• 1 tbsp. l. dry kvass or honey;
• 1 tbsp vegetable oil;
• 1 tsp ground coriander;
• 1 tbsp. l. wheat or rye bran;
• 2 tsp flax seeds;
• 1 tsp salt.

Preparation:

1. Get the starter culture from the refrigerator in advance. Let it heat up to room temperature.
2. Place the starter culture in a glass jar (500 ml), add 50 grams of flour and 70-75 ml of water, mix well.
3. Cover the jar with a towel. Leave the starter for 3-4 hours at room temperature. During this time, its volume should increase 3-5 times.
4. Select 100-120 grams of sourdough, put the rest in the refrigerator for the next culinary masterpieces.
5. Add water (100 ml) and 50 grams of sifted rye flour to the starter. Mix thoroughly until the lumps disappear. A glass jar is suitable for mixing the components of the sponge.
6. Leave the sponge at room temperature for 3-4 hours, cover the jar with a towel.
7. Brew malt with 50 ml of boiling water, let cool. Add honey and stir until completely dissolved.
8. Add malt and honey to the sourdough. Mix well.
9. Mix all the ingredients, mix thoroughly. The flour must be pre-sifted. The dough can be kneaded with your hands or with a wooden spoon.
10. Prepare the mold – lubricate with vegetable oil. Lay out the dough, smooth the top with a damp brush or with your hands. Cover the mold with a towel and leave for a couple of hours (to rise). The bread will be ready for baking when bubbles begin to appear on the surface.
11. Sprinkle the surface of the bread with water and place in the oven for 15 minutes at a temperature of 210 ° C. A container with water is placed on the lower level.
12. Remove the container with water, bake the bread for another 15-20 minutes at 190 ° C.
13. Then cover the bread with foil (so as not to get a hard crust), cook for another 20 minutes at 190 ° C.
14. Let cool in the oven. The dish is ready.

Bread can also be cooked in a bread maker (according to the established cooking programs). The resulting product is not only soft and tasty, but also healthy.

Admission Tips

Let's consider the basic rules for eating bread without yeast:

1. As much as possible per day. The daily allowance for any bread is no more than 200-250 grams. Overeating can negatively affect bowel function and body weight.
2. When it's better to eat. To avoid risks to the digestive system, it is recommended to take the product in small portions throughout the day. You should not eat at night and on an empty stomach.
3. What to combine. The product is ideal for cheese dishes and fermented dairy products, lean meat with a high protein content (turkey), fish.
4. How to store. Bread is best stored in parchment paper. It will allow you to save it for 100-120 hours from the moment of cooking. Sealed containers and cellophane bags should not be used.

Conclusion

1. Yeast–free bread is bread baked on the basis of sourdough. It is better to choose a product based on whole grain flour, as it is rich in vitamins, minerals and antioxidants.
2. The product can improve intestinal function, strengthen the health of the heart and blood vessels, reduce the risk of cancer and vascular catastrophes, prevent the development of diabetes and obesity.
3. Bread has a number of side effects, most of which manifest themselves when overeating. To reduce the risks of home cooking, you should choose an industrial starter culture.