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How Do I Recognize Good Bread?

Give us today our daily bread… On average, every German eats three to four slices of it a day. We are spoiled for choice: there are 300 different varieties – from brown bread to toast and wholemeal rolls to pretzel sticks. But which ones are healthy? And how do you recognize real top quality?

Fragrant, crispy, warm – that’s how the Germans love their bread. The idea of ​​this often accompanies them on trips abroad: Hardly any other product triggers more longing for the home kitchen in the distance. Now our bread is even to be declared an intangible world cultural heritage by UNESCO – the decision on this is expected for next year. But how good is our bread really? And above all: how do you recognize real quality in the abundance of baked goods?

It’s definitely worth taking a look at the list of ingredients

“It doesn’t really take much to make good bread: flour, water, salt, a leavening agent (sourdough or yeast) – and a lot of time,” says nutritionist Jessica Hoffmann from Munich. However, there is often more behind the crispy crust: additives and agents that accelerate the baking process and at least ensure the visual quality of the bread. A large number of these additives are permitted under German food law. However, not all are harmless to health. As a simple rule, the fewer ingredients listed on the packaging, the better. Especially if they sound incomprehensible and chemical, you should keep your hands off the product. “If the bread isn’t already packed, you can ask the baker about the ingredients,” advises Jessica Hoffmann.

Whole wheat bread is healthier

“The higher the flour type, the more components of the shell are contained – and thus also more vitamins, minerals, and fiber. High wheat flour types are therefore healthier, but they are difficult to bake,” explains Hoffmann. Wholemeal flour basically contains all the components of the cleaned grains – and is, therefore, healthier than other types of flour. Incidentally, a dark color is not a sure sign of wholemeal bread – coloring ingredients such as malt or caramel are often used. But these must also be marked on the packaging.

The inscription “vital” or “fit” does not make good bread

A genuine wholemeal bread must contain at least 90 percent wholemeal in order to be labeled as such. Nutrition expert Hoffman warns against terms such as “vital” or “fit” on bread packs: “These advertising messages are also used for types that are made of white flour, but are intended to look like wholemeal bread with color and some grains.”

Large pores indicate good quality

Bread is not always packaged – but a pressure test can also show the quality of the bread. The crust should be thick (retains moisture better) and give slightly with thumb pressure. The more irregular and
the larger the pores, the better the bread. The dough has obviously been fermenting for a long time. When sliced ​​open, the inside of the bread should spring back when you press in with the flat of your thumb. When it comes to weight, less is more. Is the bread lighter than
expected, it seems juicy and fluffy.

Dark bread is not necessarily healthier

The color can also provide information about the quality of the bread: A good bread should not be too dark and, in case of doubt, burnt. However, the color of the crust should be strong. Bread that has been formed by hand is usually different in shape and color. On the other hand, if the bread of one type on the shelf looks very identical, this speaks for machine production.

Sourdough bread tastes good

In addition, the bread is ideally processed from natural sourdough. It increases the digestibility and the taste – the vital substances can be better utilized.

Rye bread can be kept for several days

Light rolls and bread with a high proportion of wheat flour should not be stored for too long and are best eaten on the day you buy them. Varieties containing rye, on the other hand, with a thick crust can be kept for a few days. This makes them ideal for weekends and holidays.

Bread doesn’t belong in the fridge

In order to be able to enjoy your bread for as long as possible, it must be stored correctly: preferably in an airtight container at room temperature. Bread does not belong in the refrigerator – it quickly becomes stale there.

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Food

Of Good and Bad Fats

Fat doesn’t have the best reputation and is still commonly considered the number one fattening food. Not all fats are inherently unhealthy. Some can even help you lose weight! We explain the differences and reveal which fats are better to avoid – and which foods you can safely enjoy.

1. Our bodies need fat

Fats are not only vital for us as a source of energy. The body cannot utilize many important vitamins (including A, D, E, and carotene) without fat.

2. A maximum of 80 grams of fat per day

The German Society for Nutrition recommends a maximum of 80 g of fat per day. If you want to lose weight, reduce the amount to a maximum of 30 g per day.

3. It is best to reduce saturated fat

Saturated fatty acids (e.g. from butter, lard, meat, and ready meals) should only be consumed rarely. Because they can u. increase cholesterol levels.

4. Saturated fat makes you fat

Another problem: Our body stores the energy from saturated fatty acids directly in adipose tissue. This is how unwanted love handles accumulate.

5. Unsaturated fats are important

Monounsaturated and polyunsaturated fatty acids are generally considered much healthier. They are essential, our body needs them but cannot produce them.

6. The character is happy about canola oil

The monounsaturated fatty acid oleic acid (e.g. from olive or rapeseed oil, avocados, and nuts) can lower cholesterol levels and support the metabolism.

7. Omega-3 fatty acids for weight loss

The polyunsaturated omega-3 fatty acids have a beneficial effect on lipid metabolism. They break down neutral fats and promote good HDL cholesterol.

8. Omega-6 fatty acid: Pay attention to the ratio

Omega-6 fatty acids such as linoleic acid are also healthy, but we consume too many of them these days. A ratio of 4:1 (omega-6 to omega-3 fatty acids) is ideal.

9. Fish and oils are top suppliers

Omega-3 fatty acids are mainly found in fatty fish such as salmon and mackerel, but also in linseed oil. Omega-6 fatty acids are mainly in vegetable oils (e.g. safflower oil).

10. Unhealthy trans fats

During the industrial hardening of vegetable oils (e.g. for pastries, fried foods, or crisps), trans fats can arise, which e.g. increase the risk of cardiovascular disease.

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Food

7 Healthy Breakfast Ideas to Get Your Day Off to a Good Start

A healthy breakfast often falls by the wayside due to lack of time. We can help: with our 7 practical breakfast ideas, which are either ready in a flash or can be prepared the evening before.

1. Overnight oats

As the name suggests, oatmeal is soaked in liquid overnight for this healthy breakfast idea. There are no limits to the imagination; everything that tastes good is allowed. Try these overnight oats with chocolate and figs – a real highlight in the morning!

Depending on your preferences, overnight oats can be prepared with normal milk, soy, almond, or rice milk, for example. The addition of cocoa, nut butter, and co. also brings variety to the oatmeal. In the morning, the creamy breakfast is then only refined with fresh fruit and nuts, for example, figs, pistachios, and other delicacies.

2. Granola balls and granola bars

Small granola balls or granola bars are a good choice for anyone who does not have a particularly large appetite in the morning and is looking for breakfast ideas on the go. Because the mix of almonds, dates, nuts, and much more is a kind of “muesli to go” for those in a hurry.

You can prepare the morning snack a few days in advance because the small balls will keep in the refrigerator for some time if they are kept cool. How about, for example, wake-up energy balls or these delicious muesli bars with apricots and flaxseed?

3. Sandwiches

This idea can also be prepared in advance or is ready in no time in the morning. Sandwiches are also great for on the go. The classic sandwiches provide plenty of fiber and give you energy for the day, and the toppings can be varied as you like.

A great idea, for example, is the cream cheese toast with figs – doesn’t that look delicious? You will find many more recipe ideas in the cookbook “Bunt topped sandwiches”.

4. Breakfast smoothie

A good choice for morning grouches: muesli to drink. Fresh fruit, oatmeal, and yogurt or milk are mixed together in just five minutes. If you like, you can refine the filling drink with seasonal fruit or vegetables, for example.

How about a plum and date shake, for example, or a wonderfully green lamb’s lettuce and pear smoothie?

5. Breakfast Muffins

Breakfast muffins with blueberries – Our variant with wholemeal spelled flour, banana, and blueberries can be baked the evening before and will impress the whole family. Alternatively, the version with apple and carrot might be something for you.

6. Chia pudding

The taste of chia pudding is not for everyone. But breakfast is just bursting with nutrients! Another plus: You can soak the small seeds in the evening and simply garnish them with fresh fruit in the morning, such as in our chia pudding with banana or chia pudding with papaya, or nuts – also ideal for taking to the office. A great breakfast idea, right?

7. Profits

To make Proats yourself, simply mix oatmeal with milk, refine everything with spices as you like, add quark, and put everything in the fridge overnight – it couldn’t be easier! Garnish with fruit in the morning and the healthy lightning breakfast is ready. How about, for example, delicious autumnal products or buckwheat profits with apple, blueberries, and cashews?

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Food

Veggie Sausage: Only 6 Products “Good”

Veggie sausage or other meat substitutes are not only trendy among vegetarians and vegans, even “meat-eaters” like to use alternatives. Stiftung Warentest tested 20 meat-free products – with a disappointing result: only six of the 20 meat imitations tested received the test result “good”. Worrying mineral oil residues have been found in some products. EAT SMARTER has the test winner and the loser.

Veggie sausage and Co. in the test

Stiftung Warentest examined 20 meat substitute products for its current October issue. From seitan schnitzel and veggie sausage made from lupines to soy meatballs, the entire range of veggie products was examined. Of the 20 foods tested, eight products were bratwurst imitations and six other products were meatless meatballs and schnitzel.

In addition to established branded products, discounter goods were also tested with regard to animal DNA, harmful substances, additives, and protein and fat content. The test verdict: Only six meat substitutes were rated “good”, and the majority received the grade “satisfactory”. For five of the eight veggie sausages examined, it was only enough for the rating “sufficient”. One of the tested escalopes failed completely with the grade “poor”.

The test winners and the losers

The following products scored “good” in the test:

  • Veggie sausage and veggie schnitzel from Valess (both 2.0)
  • Bratmaxe veggie grill from Meica (2.2)
  • Vegetarian meatballs from Rügenwalder Mühle (2.3)
  • Vegan soy schnitzel from Edeka Bio+Vegan (2.4)
  • Meatball vegetarian from Heirler (2.5)

The big loser in the test is the veggie schnitzel from Rügenwalder Mühle. During the investigation, 400 milligrams of mineral oil components per kilogram were detected in the product. So it’s no wonder that the “Schnitzel” came last in the test with a poor rating.

According to the Stiftung Warentest, the European Food Safety Authority (EFSA) classifies the found mineral oil hydrocarbon Mosh (Mineral oil saturated hydrocarbons) as “potentially alarming”. Mineral oil was also detected in five of the eight veggie sausages tested but in significantly smaller quantities.

Contaminants of Concern and Critical Ingredients

How do pollutants get into these veggie products? One reason for the increased mineral oil content may be white oil, which is used as an auxiliary in production, reports Stiftung Warentest. In addition, there is still no limit for Mosh.

The legume soy, which is particularly popular with vegetarians and vegans, can also be a critical component. In the main cultivation country, Brazil, the rainforest is being cleared for cultivation areas, and there are also genetically modified plants.

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Food

Test Verdict: Only 4 Colas “Good”

Every child knows that cola is not one of the healthiest foods. But in addition to the high sugar content, the Stiftung Warentest also found residues of cleaning agents and disinfectants in some samples. Only four colas were rated “good”. EAT SMARTER has the test winner and the loser.

Cola in the test

In its current issue, Stiftung Warentest examined a total of 30 caffeinated drinks from classic to sugar-free: including 29 colas and a cola imitation from Dr. Pepper. Nineteen products were sweetened with sugar, eight more were sugar-free with sweeteners included, and three other soft drinks were sweetened with sugar and sweeteners such as sweeteners. Two organic products were included in the test as an example.

In addition to established branded products, discounter goods were also examined more closely with regard to their sugar content and their declaration, and tested sensory and chemically. The test verdict: Only 4 colas were rated “good”, and the majority received the grade “satisfactory”. For five colas, it was only enough for the rating “sufficient” and two drinks failed completely with the grade “poor”.

The test winner & the loser

These are the top 4 colas in the test. All received the test results “good”:

  1. Coca-Cola Light for 70 cents per liter
  2. Coca-Cola Zero for 66 cents per liter
  3. Freeway Cola Light from Lidl for 26 cents per liter
  4. River Cola from Aldi Nord for 26 cents per liter

The big loser in the Cola test is Pepsi Light: Due to a very high level of chlorate exposure, the product was only rated “poor”. As the Stiftung Warentest reports, the chlorate found could come from cleaning agents and disinfectants. Chlorate was also detected in other colas in this test but in significantly lower amounts.

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Lifestyle

Sport in Winter: That’s Why Training in The Cold is Good – You Have to Keep That in Mind

Sport in winter is not just about skiing or tobogganing. Jogging, walking or cycling can also be fun in winter – of course only if it’s not slippery. Anyone who moves outside in the cold is doing something for their health, because sport in winter strengthens the immune system.

Sports in winter: Wrap up warm and slowly adjust to the temperatures

Unlike heat, the body can prepare itself for cold temperatures. Proper clothing and proper preparation for outdoor training is crucial. But up to what temperatures can you train?

According to the expert, the temperature up to which training outdoors still makes sense depends on the state of fitness and health. The lower the temperature, the harder the sport is for the body. For older and unfit people, Matzarakis recommends avoiding exercise in sub-zero temperatures.

Training in winter: how cold is too cold?

Because the following also applies to physically fit athletes: If the temperature is below minus 20 degrees Celsius, jogging and playing football outside should be a thing of the past.

According to the rules of the International Biathlon Union (IBU), which also apply to other sports, competitions may not be started. If it is colder than minus 15 degrees, wind chill and humidity must be taken into account.

When the air is still, caused by high humidity and fog, pollutants such as dust particles, nitrogen oxides or sulfur can accumulate on the ground. These can lead to additional strain on the respiratory tract. “If you’re not fit, you should leave the sport outside,” continues Matzarakis. This is especially true for asthmatics and people with poor health.

Strong Immune System: Hardening up is good for fitness

Sauna, foot baths or walks in the fresh air: from the point of view of the medical meteorologist, hardening is important for fitness. Sport should be done in the sun during the day if possible in winter. Sport should be avoided when the temperature is too low, the wind is too strong and the humidity is too high.

As long as it’s not snowing excessively or dangerously slippery, exercising in freezing temperatures can strengthen both body and mind. For example, the immune system can be strengthened and physical well-being can also increase.

Especially in times of the corona pandemic, outdoor sports can help to increase physical activity – and also lead to a better mood.

Reduce the risk of catching a cold and improve your mood

Cold viruses have a harder time spreading. Because: The cold air when running moistens the mucous membranes of the respiratory tract. In addition, the immune system is stimulated by movement and changing temperatures.

In winter, many people suffer from winter depression or at least a low mood due to the cold and gloomy season. Exercise can play an important role in fighting depression, the Journal of Sports Medicine points out.
The movement creates positive feelings and a better mood.

Prevent venous insufficiency and strengthen bones

Heating air and tight boots can congest blood in the veins in winter, which is why doctors recommend exercise in the fresh air during the cold months. Above all, running is healthy: Sport activates blood flow in the legs and prevents swelling and tingling.

You can also fill up on vitamin D when exercising in daylight. This is especially important in the dark winter months. This can supplement the storage that healthy people have built up in summer with the help of the sun’s UV light. In general, sports like running, where the body supports its own weight, are good for the bones.

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Lifestyle

Jog to Stay Fit: 4 Reasons Why Running is Good For You Right Now

Whether swimming pools, yoga or fitness studios: Most facilities that serve sporting activities are currently closed due to corona. But that’s no reason to hang up your sports shoes, because right now jogging is considered one of the most suitable sports.

4 reasons why jogging in Corona times is a good idea

Reason 1: No contacts – you train alone

You don’t necessarily need a partner for a run. To keep things interesting, you can listen to music or podcasts through headphones.

However, you may go outside with one person from your own household. Give other walkers or athletes a wide enough berth and choose paths that aren’t overly busy, such as country lanes or areas on the outskirts of town.

Reason 2: strengthening for the immune system

Running not only trains your muscles and cardiovascular system, but also your immune system. As a result, you don’t get sick as easily. Because when you jog, you not only absorb vitamin D from the sun, you also release killer cells and lymphocytes. These are immune cells that protect us from viruses and bacteria. Regular exercise therefore contributes to protection against diseases.

However, you should not exhaust yourself too much when running, you should not jog too fast or for too long – especially if you are a beginner. This overstrains the body and triggers the opposite effect (open windows effect): the body releases more of the hormones cortisol and adrenaline, which reduces the production of killer cells and lymphocytes. As a result, you are more susceptible to infections after exercising. It is therefore better to train at a slow to moderate pace and increase your distances instead of wanting to crack the ten-kilometer hurdle right away.

Reason 3: Exercise as a mood booster

The current situation is not easy for many and triggers inner stress. This means that in many people, the body is currently also increasingly producing the stress hormones just mentioned. Running can help here, because at a moderate pace it reduces the release of stress hormones and helps to clear your head.

In addition, when you run, your body produces more of the hormones norepinephrine, dopamine, and serotonin. These happiness hormones avoid mood swings and create positive feelings in you – your mood improves.

Reason 4: All you need is shoes and a step outside the front door

Since (almost) all fitness studios, swimming pools and yoga studios are currently closed, there is not much else left to do (endurance) sports. Try it, give running a chance. All you need is sports shoes and breathable clothing. Nice weather and music or podcasts can motivate, as can progress, which becomes more noticeable from time to time.

Beginners can walk briskly for 20 to 30 minutes at the beginning. Gradually, you can alternate walking and jogging slowly for about a minute, walking for a minute. However, avoid doing this training on public sports facilities, as these are currently closed. It is better to find a path that is not too crowded and has enough sunshine.

Important: Only go jogging if you feel healthy enough to do so! When you have symptoms of illness, exertion damages the body and slows recovery. In such cases, it is better to rest and inform your family doctor.

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health

Healthy Fasting, But How? A Plant-Based Diet is Good For The Body!

Goodbye annoying kilos? Ideally, fasting should be healthy and varied: A vegan diet is very suitable for this.

What exactly does it mean to “eat vegan” anyway?

In a vegan diet, no animal products such as meat, cow’s milk and eggs are consumed. Contrary to popular belief, not eating animal products does not lead to malnutrition as long as you eat a wholesome diet. A wholesome diet means getting all the nutrients (proteins, carbohydrates, and fats), vitamins, and minerals you need.

The main components of a vegan diet include grains, legumes, nuts, seeds and of course fruits and vegetables. Sound boring? But it doesn’t have to be. A vegan diet offers diverse and creative dishes – which are also easy and quick to prepare!

Benefits of a vegan diet

In brief: A healthy and balanced vegan diet can support weight loss in the case of overweight, reduce the risk of cancer and cardiovascular diseases and promote digestion.

1. High in fiber

Many plant-based foods are very low in fat (legumes and grains) and low in calories and can support weight loss. They also contain a high proportion of fiber, which is why plant foods have a very filling effect and at the same time promote digestion. These include, for example, whole grain oatmeal, dried apricots and salsify. Foods such as cheese and meat contain little fiber and can lead to constipation if consumed in excess.

2. Low cholesterol

Plant-based foods have a low cholesterol content. Knew? In fact, oatmeal and walnuts, for example, even lower cholesterol. According to scientific studies, a low-cholesterol diet reduces the risk of cardiovascular diseases such as a heart attack or stroke. On the other hand, everyday mixed foods such as eggs, butter and cheese contain a lot of cholesterol.

3. Lower risk of cancer

The risk of cancer can also be reduced with a vegan diet. The plant-based diet reduces the risk of colon and lung cancer, as well as stomach and prostate cancer. According to the World Health Organization (WHO), red meat (like beef and pork) and processed meat (like cured meats and ham) are classified as carcinogenic to humans. Processed meat and tobacco smoking are even on the same cancer risk level.

Disadvantages of a vegan diet

Since the consumption of meat and dairy products is instilled in many people and is therefore firmly anchored in our cultural values, the switch to a plant-based diet is difficult at first. This takes some getting used to and some research.

In a purely vegan diet, vitamin B12 must be added to the diet, since plant foods primarily contain no B12.

If you only eat vegan for a limited period of time (approx. 1 month), there is no risk of a B12 deficiency.

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