Food Facts & Knowledge

The process of making sourdough bread brings us back to the basics to a time where humans used to eat only naturally made foods, doesn’t that already sound so much better than most things made today? In a world where we are told that bread is not good for us, understanding how sourdough bread is better than other types of bread will make you see that you don’t have to avoid bread altogether but maybe embrace it in a different way. Here are three reasons why I switched to sourdough bread. How It Is Made Sourdough bread is made using a natural fermented starter with flour and water with wild yeast and bacteria instead of industrially produced baker’s yeast. The way it works is that it uses fermentation by naturally occurring yeast and lactobacillus bacteria aka the healthy bacteria to leaven the bread. In addition to leavening the bread, the fermentation process produces lactic acid which is the good kind of acid and that also gives sourdough bread its unique sour taste. The History Sourdough has been around since the beginning of times as it is one of the most ancient forms of bread way before any industrialization was involved in breadmaking. It actually was considered the standard method of making bread for most of human history until the Middle Ages when it was replaced by barm from beer which in turn was replaced in the late 19th and early 20th centuries by industrially produced baker’s yeast. Health Benefits Although sourdough bread can be made from the same flour as other types of bread, its fermentation process makes it more nutritious. It has antioxidants that help protect cellular damage. It has probiotics and prebiotics that nourish your gut microbiome boosting digestive health. It contains lower glycemic index so it doesn’t raise your blood sugar. It supports enhanced mineral absorption by breaking down phytic acid which is the bad kind of acid making it easier for your body to absorb things like iron, zinc and magnesium. Lastly, its fermentation process breaks down the gluten making it easier for your body to digest it compared to regular bread. For me who has always been a bread lover it was a no-brainer, I switched to sourdough bread and have not looked back. I still eat other types of bread when sourdough is not an option but my first choice is always sourdough bread now. Just imagine the simple morning cup of coffee with a toasted slice of sourdough bread with butter melting as you take the first bite, do I need to say more?  

I am proud to say that Quinoa was “invented” in my culture since it is an Andean grain that originated in Peru and Bolivia in South America. I’ve known that Quinoa is good for you but I didn’t know that it was this good until later in life. Quinoa is very unique because it is the only plant-based food that contains all of the essential amino acids. Amino acids are the building blocks of the proteins that make up our muscles, bones, skin and blood. The nine amino acids classified as “essential” must be obtained from food daily since our bodies cannot produce or store them and quinoa provides all nine of them. In addition, Quinoa is very high in fiber. Here are five potential benefits of Quinoa to our bodies as well as ways to prepare it.   Might Contain Anti-Cancer Properties Quinoa's antioxidant compounds, phenolic compounds, polysaccharides and saponins may have anti-inflammatory and antioxidative effects, according to a 2021 study published in Food Frontiers. Laboratory studies on polysaccharides suggest that these components may help protect cellular health and prevent certain types of cancer, such as liver and cervical cancers. However, more research is needed to confirm this in humans. Not sure about you but this tells me that I should continue to eat Quinoa.       May Reduce Inflammation Quinoa’s polysaccharides and saponins are not the only antioxidant compounds found in it. Quinoa also contains flavonoids and polyphenols. The antioxidant properties of these compounds may help protect your cells from oxidative damage and reduce inflammation, according to a 2023 review published in Antioxidants. Well, guess what I will be eating for dinner tonight!     Can Help Regulate Blood Sugar The nutrients in Quinoa may also be beneficial in regulating blood sugar. In a small study, participants over 65 with blood glucose levels between 100 and 125 mg/dl consumed Quinoa for four weeks—the results indicated a significant reduction in glucose and slight weight loss, according to the 2022 study published in Nutrients. The researchers suggest that eating Quinoa to replace other complex carbohydrates may be a preventive measure against type 2 diabetes. Protein and fiber contribute to Quinoa's low glycemic index. Phenolic compounds are also present, slowing carbohydrate digestion to prevent a high post-meal glucose spike. This is just another great potential benefit of eating Quinoa.   May Smooth Digestion Quinoa is very high in fiber, a critical nutrient for healthy digestion. Eating Quinoa may also increase healthy bacterial growth in the gut microbiome since fiber helps nourish those beneficial bacteria. Are you yet convinced that Quinoa is good for you?     May Lower Cholesterol People susceptible to heart attack, cardiovascular disease and stroke can benefit from eating more Quinoa to help manage their cholesterol levels as well as to help maintain a healthy weight. The fiber content found in Quinoa may help reduce LDL cholesterol levels. Additionally, Quinoa's ample omega-3 fatty acids may have a significant positive impact. Quinoa is really a food with superpowers.     Ways to Prepare Quinoa There are many ways to prepare Quinoa, some of the most common ways is to eat it are in salads, as a side dish, in grain bowls, in soups and in baked goods but my favorite way to eat Quinoa in Peruvian style is as a stew. The stew can be very elaborate with many ingredients like yellow potatoes, onions, garlic and tomatoes or very simple for a quick meal. To prepare the simple version of the stew dish, I simmer diced garlic on olive oil and add paprika, then I add the washed Quinoa and add water and salt. Bring it to a boil and immediately turn it to low. After this, you will need to keep an eye on it and mix it occasionally. Add more water if the Quinoa dries too fast, cover and allow it to cook until soft. I serve it with white rice and either salmon or steak.     You can find Quinoa in most supermarkets and membership-only warehouse clubs but if you prefer to buy it on Amazon, here is an excellent organic Quinoa from the Viva Naturals Organic brand. It is a 4 lbs. bag for $17.99:    Amazon: Viva Naturals Organic Quinoa, 4 lb - Plant Based Protein #ad   After reading this blog, are you ready to give Quinoa a try? Even if you don’t love it at first, don’t give up on it as it takes time to get adjusted to new flavors. However, knowing the potential health benefits, it might be worth implementing it into your diet. And for the love of food, have a great day!       Reference: EatingWell.com Disclaimer: As an Amazon Associate, I earn from qualifying purchases.