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Tag: sweeteners

  • All About Allulose | NutritionFacts.org

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    Sugar and high fructose corn syrup are the original industrial sweeteners—inexpensive, filled with empty calories, and contributing to diseases such as obesity, type 2 diabetes, cavities, and metabolic syndrome. Artificial sweeteners, like NutraSweet, Splenda, and Sweet’N Low, are the second-generation sweeteners. They are practically calorie-free, but cautions have been raised about their adverse effects. Sugar alcohols, such as sorbitol, xylitol, and erythritol, are the third-generation sweeteners. They’re low in calories but carry laxative effects or even worse. What about rare sugars like allulose?

     

    What Is Allulose?

    Allulose is a natural, so-called rare sugar, present in limited quantities in nature. “Recent technological advances, such as enzymatic engineering using genetically modified microorganisms, now allow [manufacturers] to produce otherwise rare sugars” like allulose in substantial quantities.

     

    Allulose and Weight Loss

    What happened when researchers evaluated the effect of allulose on fat mass reduction in people? As I discuss in my video Is Allulose a Healthy Sweetener?, more than a hundred individuals were randomized to a placebo control (0.012 grams of sucralose twice a day), a teaspoon (4 g) of allulose twice a day, or 1¾ teaspoons (7 g) of allulose twice a day for 12 weeks. Despite no changes in physical activity or calorie consumption in the groups, body fat significantly decreased following allulose supplementation. There weren’t any significant changes in LDL cholesterol levels in either of the allulose groups, though.

    What about the purported anti-diabetes effects?

     

    Does Allulose Help with Diabetes?

    In a randomized, double-blind, placebo-controlled crossover experiment, people with borderline diabetes consumed a cup of tea containing either 1¼ teaspoons (5 g) of allulose or no allulose (control) with a meal. There was a significant reduction in blood sugar levels 30 and 60 minutes after consumption, but it was only about 15% lower compared to the control group and didn’t last beyond the first hour. To test long-term safety, the same researchers then randomized healthy people to a little over a teaspoon (5 g) of allulose three times a day with meals for 12 weeks. There didn’t appear to be any adverse side effects, but there weren’t any effects on weight or blood sugar levels either. So, it turns out the body fat data are mixed, as are the sugar data.

    Another study found no effects of allulose on blood sugar levels in healthy participants tested up to two hours after consumption, though a similar study on individuals with diabetes did. And a systematic review and meta-analysis of all such controlled feeding trials suggested that the acute benefit on blood sugars was of “borderline significance.” It’s unclear whether this small and apparently inconsistent effect could translate into meaningful improvements in long-term blood sugar control. It may not be enough just to add allulose—you might also have to cut out junk food.

     

    Is Allulose Good or Bad for You?

    As I discuss in my video Does the Sweetener Allulose Have Side Effects?, unlike table sugar, allulose is safe for our teeth; it apparently isn’t metabolized by cavity-causing bacteria to produce acid and promote plaque buildup. It doesn’t raise blood sugar levels either, even in people with diabetes. Allulose is considered a “relatively nontoxic” sugar, but what does that mean?

     

    How Much Allulose Is Too Much?

    In one study, researchers gave healthy adults beverages containing gradually higher doses of allulose “to identify the maximum single dose for occasional ingestion.” No cases of severe gastrointestinal symptoms were noted until a dose of 0.4 g per kg of bodyweight was reached, which is about eight teaspoons for the average American. Severe symptoms of diarrhea were noted at a dose of 0.5 g per kg of bodyweight, or about ten teaspoons.

    In terms of a daily upper limit given in smaller doses throughout the day, once participants reached around 17 teaspoons (1.0 g/kg bodyweight) a day, depending on weight, some experienced severe nausea, abdominal pain, headache, or diarrhea. So, most adults in the United States should probably stay under single doses of about 8 teaspoons (0.4 g per kg of bodyweight) and not exceed about 18 teaspoons (0.9 g per kg of bodyweight) for the whole day.

     

    So, What’s the Verdict on Allulose?

    Are rare sugars like allulose a healthy alternative for traditional sweeteners? Well, considering the variety of potentially beneficial effects of allulose “without known disadvantages from metabolic and toxicological studies, allulose may currently be the most promising rare sugar.” But how much is that saying? We just don’t have a lot of good human data. “As a result of the absence of these studies, it may be too early to recommend rare sugars for human consumption.” This is especially true given the erythritol debacle.

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    Michael Greger M.D. FACLM

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  • 50 of the world’s best breads | CNN

    50 of the world’s best breads | CNN

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    CNN
     — 

    What is bread? You likely don’t have to think for long, and whether you’re hungry for a slice of sourdough or craving some tortillas, what you imagine says a lot about where you’re from.

    But if bread is easy to picture, it’s hard to define.

    Bread historian William Rubel argues that creating a strict definition of bread is unnecessary, even counterproductive. “Bread is basically what your culture says it is,” says Rubel, the author of “Bread: A Global History.” “It doesn’t need to be made with any particular kind of flour.”

    Instead, he likes to focus on what bread does: It turns staple grains such as wheat, rye or corn into durable foods that can be carried into the fields, used to feed an army or stored for winter.

    Even before the first agricultural societies formed around 10,000 BCE, hunter-gatherers in Jordan’s Black Desert made bread with tubers and domesticated grain.

    Today, the descendants of those early breads showcase the remarkable breadth of our world’s food traditions.

    In the rugged mountains of Germany’s Westphalia region, bakers steam loaves of dense rye for up to 24 hours, while a round of Armenian lavash made from wheat turns blistered and brown after 30 seconds inside a tandoor oven.

    Ethiopian cooks ferment injera’s ground-teff batter into a tart, bubbling brew, while the corn dough for Venezuelan arepas is patted straight onto a sizzling griddle.

    This list reflects that diversity. Along with memorable flavor, these breads are chosen for their unique ingredients, iconic status and the sheer, homey pleasure of eating them.

    From the rich layers of Malaysian roti canai to Turkey’s seed-crusted simit, they’re a journey through the essence of global comfort food – and a reminder that creativity, like bread, is a human inheritance.

    In alphabetical order by location, here are 50 of the world’s most wonderful breads.

    Golden blisters of crisp dough speckle a perfectly made bolani, but the real treasure of Afghanistan’s favorite flatbread is hidden inside.

    After rolling out the yeast-leavened dough into a thin sheet, Afghan bakers layer bolani with a generous filling of potatoes, spinach or lentils. Fresh herbs and scallions add bright flavor to the chewy, comforting dish, which gets a crispy crust when it’s fried in shimmering-hot oil.

    02 best breads travel

    When your Armenian mother-in-law comes towards you wielding a hula hoop-sized flatbread, don’t duck: Lavash is draped over the country’s newlyweds to ensure a life of abundance and prosperity.

    Maybe that’s because making lavash takes friends.

    To shape the traditional breads, groups of women gather to roll and stretch dough across a cushion padded with hay or wool. It takes a practiced hand to slap the enormous sheets onto the inside of conical clay ovens, where they bake quickly in the intense heat.

    The bread is so central to Armenia’s culture it’s been designated UNESCO Intangible Heritage.

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    A traveler’s staple suited to life on the road, damper recalls Australia’s frontier days.

    It’s a simple blend of water, flour and salt that can be cooked directly in the ashes, pressed into a cast iron pan or even toasted at the end of a stick. These days, recipes often include some chemical leavening, butter and milk, turning the hearty backwoods fare into a more refined treat similar to Irish soda bread.

    04 best breads travel

    A dunk in hot oil turns soft wheat dough into a blistered, golden flatbread that’s a perfect pairing with the country’s aromatic curries.

    It’s a popular choice for breakfast in Bangladesh, often served with white potato curry, but you can find the puffy breads everywhere from Dhaka sidewalk stalls to home kitchens.

    05 best breads travel

    It’s a triumph of kitchen ingenuity that South America’s native cassava is eaten at all: The starchy root has enough naturally occurring cyanide to kill a human being.

    But by carefully treating cassava with a cycle of soaking, pressing and drying, many of the continent’s indigenous groups found a way to turn the root into an unlikely culinary star. Now, it’s the base for one of Brazil’s most snackable treats, a cheesy bread roll whose crisp crust gives way to a tender, lightly sour interior.

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    The fire is always lit at Montreal’s Fairmount Bagel, which became the city’s first bagel bakery when it opened in 1919 under the name Montreal Bagel Bakery.

    Inside, bakers use long, slender wooden paddles to slide rows of bagels into the wood-fired oven, where they toast to a deep golden color.

    New Yorkers might think they have a monopoly on bagels, but the Montreal version is an entirely different delicacy.

    Here, bagel dough is mixed with egg and honey, and the hand-shaped rings are boiled in honey water before baking. The result is dense, chewy and lightly sweet, and you can buy them hot from the oven 24 hours a day.

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    An influx of European immigrants brought their wheat-bread traditions to Chile in the 19th and early 20th centuries, and the country’s favorite snack has descended from that cultural collision.

    Split into four lobes, the marraqueta has a pale, fluffy interior, but the ubiquitous roll is all about the crust. Bakers slide a pan of water into the oven to achieve an addictively crispy exterior that is a favorite part of the marraqueta for many Chileans.

    It’s a nourishing part of daily life, to the extent that when a Chilean wants to describe a child born to a life of plenty, they might say “nació con la marraqueta bajo el brazo,” or “they were born with a marraqueta under their arm.”

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    Crack into the sesame-seed crust of a shaobing to reveal tender layers that are rich with wheat flavor.

    Expert shaobing bakers whirl and slap the dough so thin that the finished product has 18 or more layers. The north Chinese flatbread can then be spiked with sweet or savory fillings, from black sesame paste to smoked meat or Sichuan pepper.

    09 best breads travel

    Melted lard lends a hint of savory flavor to loaves of pan Cubano, whose fluffy crumb offers a tender contrast to the crisp, cracker-like crust.

    Duck into a Cuban bakery, and you’ll likely spot the long, golden loaf with a pale seam down the center: Some bakers press a stripped palmetto leaf into the dough before baking to create a distinctive crack along the length of the bread.

    It’s popular from Havana to Miami, but it’s only stateside that you’ll find the loaves in “Cuban sandwiches,” which are thought to have been invented during the 19th century by Cubans living in Florida.

    10 best breads travel

    Bedouin tribes travel light in Egypt’s vast deserts, carrying sacks of wheat flour to make each day’s bread in the campfire.

    While some Bedouin breads are baked on hot metal sheets, libba is slapped directly into the embers. That powerful heat sears a crisp, browned crust onto the soft dough, leaving the inside steaming and moist.

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    Walk the streets of San Salvador, and you’ll never be far from the toasted-corn scent of cooking pupusas.

    The griddled corn bread is both a beloved snack and a national icon.

    To make pupusas, a cook wraps a filling of cheese, pork or spiced beans into tender corn dough, then pats the mixture onto a blazing-hot griddle. A bright topping of slaw-like curtido cuts through the fat and salt for a satisfying meal.

    It’s a flavor that’s endured through the centuries. At the UNESCO-listed site of Joya de Cerén, a Maya city buried by an erupting volcano, archaeologists have found cooking tools like those used to make pupusas that date to around 600 A.D.

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    A constellation of bubbles pocks injera’s spongy surface, making this Ethiopian bread the perfect foil for the country’s rich sauces and stews.

    Also beloved in neighboring Eritrea and Somalia, injera is both a mealtime staple and the ultimate utensil – tear off tender pieces of moist, rolled-up bread to scoop food served on a communal platter.

    Made from an ancient – and ultra-nutritious – grain called teff, injera has a characteristically sour taste. It’s the result of a fermentation process that starts by blending fresh batter with cultures from a previous batch, then leaving the mixture to grow more flavorful over several days.

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    The French may frown on eating on the go, but there’s an unofficial exception for “le quignon,” the crisp-baked end of a slender baguette.

    You’re allowed to break that off and munch it as you walk down the street – perhaps because the baguette has pride of place as a symbol of French culture.

    But like some of the greatest traditions, the baguette is a relatively recent invention.

    According to Paris food historian Jim Chevallier, long, narrow breads similar to modern baguettes gained prominence in the 19th century, and the first official mention is in a 1920 price list. (French President Emmanuel Macron nonetheless argues that the baguette deserves UNESCO status.)

    13 best breads travel

    Bubbling with fresh imeruli and sulguni cheeses, khachapuri might be the country of Georgia’s most beloved snack.

    The savory flatbread starts with soft, yeasted dough that’s pinched into a boat-shaped cradle, then baked with a generous filling of egg and cheese. An elongated shape maximizes the contrast in texture, from the tender interior to crisp, brown tips. Khachapuri experts know to break off the ends for swabbing in the rich, oozing filling.

    It’s such a key feature of Georgian cuisine that the Khachapuri Index is one measure of the country’s economic welfare; and in 2019, the country’s National Agency for Cultural Heritage Preservation named traditional khachapuri as UNESCO Intangible Heritage of Georgia.

    14 best breads travel

    Pure rye flour lends these iconic north German loaves impressive heft, along with a distinctive, mahogany hue.

    The most traditional versions are baked in a warm, steamy oven for up to 24 hours. It’s an unusual technique that helps transform sugars in the rye flour, turning naturally occurring sweetness into depth of flavor.

    Pumpernickel has been a specialty in Germany’s Westphalia region for hundreds of years, and there’s even a family-owned bakery in the town of Soest that’s made the hearty bread using the same recipe since 1570.

    15 best breads travel

    Hong Kong bakers outdo each other by crafting the softest, fluffiest breads imaginable, turning wheat flour into pillowy confections.

    Pai bao might be loftier than all the rest, thanks to a technique known as the Tangzhong method.

    When mixing the wheat dough, bakers add a small amount of cooked flour and water to the rest of the ingredients, a minor change with major impact on the bread’s structural development. The results? A wonderfully tender loaf that retains moisture for days, with a milky flavor that invites snacking out of hand.

    Dökkt rúgbrauð, Iceland

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    The simmering, geothermal heat that powers Iceland’s geysers, hot springs and steam vents also provides a natural oven for this slow-baked Icelandic rye bread.

    Made with dark rye flour, the dough is enclosed in a metal pot before it’s buried in the warm ground near geothermal springs and other hotspots. When baked in the traditional method, dökkt rúgbrauð takes a full 24 hours to cook in the subterranean “oven.”

    It’s an ingenious use of an explosive natural resource, and in the hot-springs town of Laugarvatn, visitors can try loaves of dökkt rúgbrauð when it’s fresh from a hole in the black sand.

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    Flatbreads go wonderfully flaky in this whole-wheat Indian treat, which can be eaten plain or studded with savory fillings.

    Folding and rolling the dough over thinly spread fat creates sumptuous layers that are rich with flavor, employing a technique similar to that used for croissants or puff pastry.

    Stuffed wheat bread has been made in India for hundreds of years, and several varieties even get a shout-out in the “Manasollasa,” a 12th-century Sanskrit text that contains some of the earliest written descriptions of the region’s food.

    18 best breads travel

    Palm sugar and cinnamon lend a light, aromatic sweetness to roti gambang, a tender wheat bread that’s an old-fashioned favorite at Jakarta bakeries.

    The name evokes the gambang, a traditional Indonesian instrument with a resemblance to the slender, brown loaves.

    For the recipe, though, cooks look back to the colonial era: From spiced holiday cookies to cheese sticks topped with Gouda or Edam, Indonesian baking has adapted Dutch ingredients and techniques to local tastes.

    19 best breads travel

    It takes a pair of deft bakers to craft this addictive Iranian flatbread, which is cooked directly on a bed of hot pebbles.

    That blazing-hot surface pocks the wheat dough with golden blisters, and it gives sangak – also known as nan-e sangak – a characteristic chewiness.

    If you’re lucky enough to taste sangak hot from the oven, enjoy a heavenly contrast of crisp crust and tender crumb. Eat the flatbread on its own, or turn it into an Iranian-style breakfast: Use a piece of sangak to wrap salty cheese and a bundle of aromatic green herbs.

    Soda bread, Ireland

    20 best breads travel

    You don’t need yeast to get lofty bread: Chemical leavening can add air through an explosive combination of acidic and basic ingredients. While Native Americans used refined potash to leaven griddled breads – an early example of chemical leavening – this version became popular during the lean years of the Irish Potato Famine.

    With potato crops failing, impoverished Irish people started mixing loaves using soft wheat flour, sour milk and baking soda.

    Now, dense loaves of soda bread are a nostalgic treat that’s a perfect pairing with salted Irish butter.

    21 best breads travel

    If you think challah is limited to pillowy, braided loaves, think again – traditionally, challah is any bread used in Jewish ritual.

    And Jewish bakers have long made breads as diverse as the diaspora itself: Think blistered flatbreads, hearty European loaves and Hungarian confections dotted with poppy seeds.

    Israel’s modern-day bakers draw on that rich heritage. But on Friday afternoons in Tel Aviv, you’ll still spot plenty of the classic Ashkenazi versions that many people in the United States know as challah.

    Those golden loaves are tender with eggs, and shiny under a generous glaze. It’s the braid, though, that catches the eye. By wrapping dough strands together, bakers create 12 distinctive mounds said to represent 12 loaves in the ancient Temple of Jerusalem.

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    Between an emphasis on “ancient grains” and centuries of floury traditions, it can seem like breadmaking is stuck in the past.

    But bread is continually evolving, and there’s no better example than this iconic Italian loaf, which was only invented in the 1980s.

    In 1982, Italian baker Arnaldo Cavallari created the low, chewy loaf in defiance of the baguette-style breads he saw taking over Roman bakeries.

    It was a watershed moment in the comeback of artisanal breads, which has roots in the 1960s and 1970s backlash against the increasingly industrialized food system.

    23 best breads travel

    Pan-fried cassava cakes are delicious comfort food in Jamaica, where rounds of bammy bread are a hearty pairing for the island’s ultra-fresh seafood.

    The traditional process for making bammy bread starts with processing grated cassava to get rid of naturally occurring cyanide; next, sifted cassava pulp is pressed into metal rings.

    It’s a recipe with ancient roots – cassava has been a staple in South America and the Caribbean since long before the arrival of Europeans here, and it’s believed that the native Arawak people used the root to make flatbreads as well.

    24 best breads travel

    Yeasted wheat dough makes a convenient package for Japanese curry, turning a sit-down meal into a snack that can be eaten out of hand.

    Kare pan, or curry bread, is rolled in panko before a dunk in the deep fryer, ensuring a crispy crust that provides maximum textural contrast with the soft, saucy interior.

    Kare pan is so beloved that there’s even a crime-fighting superhero named for the savory treat: A star of the anime series “Soreike! Anpanman,” Karepanman fights villains by shooting out a burning-hot curry filling.

    25 best breads travel

    Follow the aroma of baking bread in Amman, and you’ll find bakers in roadside stalls stacking this classic flatbread into steaming piles.

    When shaping taboon, bakers press rounds of soft, wheat dough over a convex form, then slap them onto the interior of a conical clay oven.

    What emerges is a chewy round that’s crackling with steam, wafting a rich smell of grain and smoke. It’s the ideal foil for a plate of Jordanian mouttabal, a roasted eggplant dip that’s blended with ground sesame seeds and yogurt.

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    Roti flatbread may have arrived in Malaysia with Indian immigrants, but the country’s made the flaky, rich bread their own.

    When cooked on a hot griddle, roti canai puffs into a stack of overlapping layers rich with buttery flavor. Irresistible when served with Malaysian dips and curries, roti canai becomes a meal all its own with the addition of stuffings from sweet, ripe bananas to fried eggs.

    27 best breads travel

    The tawny crust of Malta’s sourdough gives way to a pillow-soft interior, ideal for rubbing with a fresh tomato or soaking up the islands’ prized olive oils.

    Classic versions take more than a day to prepare, and were traditionally baked in shared, wood-fired ovens that served as community gathering places.

    Even now that few Maltese bake their own bread, Ħobż tal-Malti has a powerful symbolism for the Mediterranean island nation.

    When trying to discover someone’s true nature, a Maltese person might ask “x’ħobz jiekol dan?,” literally, “what kind of bread does he eat?”

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    Thin rounds of corn dough turn blistered and brown on a hot comal, the traditional griddles that have been used in Mexico since at least 700 BCE.

    Whether folded into a taco or eaten out of hand, corn tortillas are one of the country’s most universally loved foods. The ground-corn dough is deceptively simple; made from just a few ingredients, it’s nonetheless a triumph of culinary ingenuity.

    Before being ground, the corn is mixed with an alkaline ingredient such as lime, a process called nixtamalization that makes the grain more nutritious and easier to digest.

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    Follow the rich scent of baking bread through a Moroccan medina, and you may find yourself at one of the communal neighborhood ovens called ferran. This is where locals bring rounds of tender wheat dough ready to bake into khobz kesra, one of the country’s homiest breads.

    The low, rounded loaves have a slightly crisp exterior that earns them pride of place on the Moroccan table, where their fluffy texture is ideal for absorbing aromatic tajine sauce.

    30 best breads travel

    Golden, crisp rounds of fry bread are a taste of home for many in the Navajo Nation, as well as a reminder of a tragic history.

    When Navajo people were forced out of their Arizona lands by the US government in 1864, they resettled in New Mexican landscapes where growing traditional crops of beans and vegetables proved difficult.

    To survive, they used government-provided stores of white flour, lard and sugar, creating fry bread out of stark necessity.

    Now, fry bread is a symbol of perseverance and tradition, and a favorite treat everywhere from powwows to family gatherings.

    Tijgerbrood, Netherlands

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    Putting the “Dutch” in Dutch crunch, tijgerbrood is a crust-lover’s masterpiece in every crispy bite.

    To create the mottled top of tijgerbrood, bakers spread unbaked loaves of white bread with a soft mixture of rice flour, sesame oil, water and yeast.

    Heat transforms the exterior into a crispy pattern of snackable pieces, and loaves of tijgerbrood are beloved for sandwiches. (An ocean away from Amsterdam’s Old World bakeries, San Francisco has made Dutch crunch its sandwich bread of choice as well.)

    Rēwena parāoa, New Zealand

    32 best breads travel

    When European settlers brought potatoes and wheat to New Zealand, indigenous Maori people made the imported ingredients their own with this innovative bread.

    To mix the dough, potatoes are boiled then fermented into a sourdough-like starter that gives the finished bread a sweet-and-sour taste.

    Now, rēwena parāoa is a favorite treat when layered with butter and jam or served with a hearty portion of raw fish, a longtime delicacy for Maori people.

    33 best breads travel

    If you don’t think of northern Europe as flatbread country, you haven’t tasted lefse.

    The Norwegian potato flatbread is a favorite at holidays, when there are many hands to roll the soft dough with a grooved pin, then cook it on a hot griddle. For a taste of Norwegian comfort food, eat a warm lefse spiraled with butter, sugar and a dash of cinnamon.

    While potatoes are just an 18th-century addition to the Norwegian diet, Scandinavian flatbread is at least as old as the Vikings.

    Podplomyk, Poland

    34 best breads travel

    Slather a hot round of podplomyk with white cheese and fruit preserves for a taste of old-fashioned, Polish home cooking.

    The unyeasted flatbread is blistered brown. With ingredients limited to wheat flour, salt and water, podplomyk is a deliciously simple entry in the sprawling family tree of flatbreads.

    Since dough for podplomyk is rolled thin, it was traditionally baked before other loaves are ready for the oven. In the Middle Ages, the portable breads were shared with neighbors and household members as a sign of friendship. (Today, that tradition is carried on with the exchange of oplatek wafers at Christmastime.)

    35 best breads travel

    Corn and buckwheat are stone-milled, sifted and kneaded in a wooden trough for the most traditional version of this hearty peasant bread from northern Portugal.

    When the loaves are baked in wood-fired, stone ovens, an archipelago of floury crust shards expands over deep cracks. The ovens themselves are sealed with bread dough, which acts as a natural oven timer: The bread is ready when the dough strips turn toasty brown.

    Europeans didn’t taste corn until they arrived in the Americas, but it would be eagerly adopted in northern Portuguese regions where soil conditions are poorly suited to growing wheat.

    36 best breads travel

    Bread baking becomes art on Russian holidays, when golden loaves of karavai are decked in dough flowers, animals and swirls.

    The bread plays a starring role at weddings, with elaborate rules to govern the baking process: Traditionally, a happily married woman must mix the dough, and a married man slides the round loaf into the oven.

    Even the round shape has an ancient symbolism and is thought to date back to ancient sun worship. Now, it’s baked to ensure health and prosperity for a new couple.

    37 best breads travel

    Once part of the Kingdom of Piedmont-Sardinia, this mountainous island’s cuisine remains distinct from mainland Italy. Among the most iconic foods here is pane carasau, parchment-thin flatbread with a melodic nickname: carta de musica, or sheet music.

    While pane carasau starts like a classic flatbread, there’s a Sardinian twist that makes it an ideal traveling companion; after the flatbreads puff up in the oven, they’re sliced horizontally into two thinner pieces. Those pieces are baked a second time, drying out the bread enough to last for months.

    38 best breads travel

    Warm squares of Serbian proja, or cornbread, are a favorite accompaniment to the country’s lush meat stews.

    It’s a homey dish that’s often cooked fresh for family meals, then served hot from the oven. Ground corn offers a lightly sweet foil to salty toppings, from salty kajmak cheese to a scattering of cracklings.

    39 best breads travel

    There’s buried treasure within every loaf of gyeran-ppang, individually sized wheat breads with a whole egg baked inside.

    Translating simply to “egg bread,” gyeran-ppang is a favorite in the streets of Seoul, eaten hot for breakfast – or at any other time of day.

    The addition of ham, cheese and chopped parsley adds a savory twist to the sweet-and-salty treat, a belly-warming snack that keeps South Korea fueled through the country’s long winters.

    40 best breads travel

    A thin, fermented batter of rice flour and coconut milk turns crisp in the bowl-shaped pans used for cooking appam, one of Sri Lanka’s most ubiquitous treats.

    Often called hoppers, this whisper-thin pancake is best eaten hot – preferably while standing around a Colombo street food stall.

    Favorite toppings for appam in Sri Lanka include coconut sambal and chicken curry, or you can order one with egg. For egg hoppers, a whole egg is cracked into the center of an appam, then topped with a richly aromatic chili paste. Appam is also popular in southern India.

    Kisra, Sudan and South Sudan

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    Overnight fermentation lends a delicious tang to this Sudanese flatbread, balancing the mild, earthy flavor of sorghum flour with a tart bite.

    Making the crepe-like kisra takes practice and patience, but perfect the art of cooking these on a flat metal pan and you’ll be in for a classic Sudanese treat.

    Like Ethiopian injera, kisra is both staple food and an edible utensil – use pieces of the spongy bread to scoop up spicy bites of the hearty stews that are some of Sudan’s most beloved foods.

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    Before commercial yeast was available, brewers and bakers worked in tandem: Brewers harvested yeast from their batches of beer, passing it off to bakers whose bread would be infused with a light beer flavor.

    That legacy lives on in Sweden’s vörtlimpa: Limpa means loaf, while vört refers to a tart dose of brewer’s wort. Known as limpa bread in English, the light rye now gets acidity from orange juice, not brewers wort.

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    Crops of cold-hardy barley have thrived on the Tibetan Plateau for thousands of years, and the grain has long been a staple of high-altitude diets there.

    While balep korkun is often made with wheat, traditional versions of this flatbread are shaped from tsampa, a roasted barley flour with nutty flavor.

    That rich-tasting flour is so central to Tibetan identity that it’s been turned into a hashtag and been called out in rap songs. (The Dalai Lama even eats it for breakfast.)

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    Dredged in sesame seeds and spiraled into rings, simit might be Turkey’s ultimate on-the-go treat.

    A few decades ago, vendors wound through the Istanbul streets carrying trays piled high with the breads, but roving bread-sellers are now rare in the capital.

    Instead, commuters pick up their daily simit at roadside stands, where the deep-colored rings are stacked by the dozen. A burnished crust infuses the breads with a light sweetness – before sliding into wood fired ovens, simit is dunked in sugar-water or thinned molasses, a slick glaze that turns to caramel in the intense heat.

    45 best breads travel

    Yeasted wheat batter bubbles into a spongy cake for this griddled treat, a British favorite when smeared with jam, butter or clotted cream.

    Ring molds contain the pourable batter on an oiled griddle, which cooks one side of each crumpet to a golden hue. Like Eastern European zwieback and crisp rusks, crumpets are mostly eaten as a twice-baked bread – the rounds are split and toasted before serving.

    46 best breads travel STORY RESTRICTED

    Smeared with butter or dripping in gravy, biscuits are one of the United States’ homiest tastes. That’s not to say they’re easy to make: Achieving soft, fluffy biscuits requires quick hands and gentle mixing.

    In the antebellum South, biscuits were seen as a special treat for Sunday dinner. These days they’re nearly ubiquitous, from gas station barbecue joints to home-cooked meals.

    Part of the secret is in the flour, typically a low-protein flour like White Lily. The soft wheat used for White Lily was long grown in Southern states – before long-distance food shipping. (It’s now milled in the Midwest.)

    47 best breads travel

    Flatbreads become art in Uzbekistan’s traditional tandoor ovens, which turn out rounds adorned with twists, swirls and stamps.

    Uzbek non varies across regions, from Tashkent’s chewy versions to Samarkand loaves showered in black nigella seeds. As soon as the breads emerge from the oven, they’re turned over to a swarm of bicycle messengers who ferry the hot loaves to markets and cafes.

    48 best breads travel

    Areperos – Venezuelan arepa-makers – pat golden rounds of corn dough onto hot griddles to give the plump flatbreads a deliciously toasted crust and tender, steaming interior.

    Arepas have been made in Venezuela and surrounding regions since long before the arrival of Europeans in South America, and the nourishing corn breads can range from simple to elaborate.

    At breakfast, try them split and buttered. Stuffed with savory fillings, creamy sauces and fiery salsa, arepas can become a hearty meal all their own.

    49 best breads travel

    A family tree of flatbreads stretches across the Middle East and beyond, but Yemen’s Jewish community’s version is a richer treat than most.

    To make malawach, bakers roll wheat dough into a delicate sheet and fold it over a slick of melted butter. The dough is twisted into a loose topknot, then re-rolled, sending veins of butter through overlapping layers.

    When the pan-fried dough emerges steaming from the stovetop, a final shower of black nigella or sesame seeds add texture and savory crunch.

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  • Does Chewing Gum Burn Calories? | NutritionFacts.org

    Does Chewing Gum Burn Calories? | NutritionFacts.org

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    What are the effects of chewing gum on hunger and appetite?  

    “Horace Fletcher,” proclaimed one of his obituaries in 1919, “taught the world to chew.” Also known as the “Great Masticator,” Fletcher was a health reformer who popularized the idea of chewing each mouthful more than 32 times—“once for every tooth.” It wasn’t put to the test, though, until nearly a century later. In that study, participants were told to eat pasta until they felt “comfortably full” and were randomized to chew each mouthful either 10 times or 35 times before swallowing. The subjects were told the study was about the effects of chewing on mood, but that was just a ruse. The researchers really wanted to know whether prolonged chewing reduced food intake. And, as it turned out, those who chewed more felt full earlier than those who chewed less, such that they ended up eating about a third of a cup less pasta overall. 

    If chewing suppresses the appetite in some way, what about chewing gum as a weight-loss strategy? As I discuss in my video How Many Calories Do You Burn Chewing Gum?, an article entitled “Benefits of Chewing Gum” suggested as much by saying that it “may be a useful behavior modification tool in appetite control and weight management,” but it was co-written by the executive director of The Wrigley Science Institute and a senior manager at the Wm Wrigley Jr Company. Why don’t we see what the unbiased science says? 

    Big Gum likes to point to a letter published in 1999 in The New England Journal of Medicine. In it, Mayo Clinic researchers claimed that chewing gum could burn 11 calories an hour. Critics pointed to the fact that they didn’t really test “typical” gum chewing; they instead tested chewing the equivalent of four sticks of gum “at a very rapid cadence.” Specifically, the participants were told to chew at a frequency of exactly 100 Hertz (Hz) “with the aid of a metronome” for 12 minutes. That seemed to burn 2.2 calories, hence, potentially 11 calories an hour. 

    One might have had more confidence in the Mayo scientists’ conclusion had they not lacked a fundamental understanding of basic units. As defined by Merriam-Webster, hertz is a unit of frequency equal to one cycle per second, so 100 Hz would mean 100 chews per second. (That would be a very rapid cadence!) If it’s true that 11 calories may be burned an hour, though, that means you could burn more calories actively chewing gum while sitting in a chair than you would if you weren’t chewing gum while upright at a standing desk. 

    In fact, as you can see in the graph below and at 2:24 in my video, chewing one small piece of gum at your own pace may only burn about three calories an hour, which would approximate the calorie content of the sugar-free gum itself. However, chewing off the calories of a piece of sugar-sweetened gum might take all day. What about the purported appetite-suppressing effect of all that chewing, though? 

    The results from studies on the effects of chewing gum on hunger are all over the place. For example, as you can see in the graph below and at 2:50 in my video, one showed decreased appetite, another showed no effect, and yet another even showed significantly increased hunger in women after chewing gum. The more important question, though, is whether there are any changes in subsequent calorie intake. Again, the findings are mixed. 

    One study, as you can see in the graph below and at 3:12 in my video, even found that while chewing gum didn’t impact M&M consumption much, it did appear to decrease the consumption of healthy snacks. Interesting, but the researchers used mint gum, and the healthy snacks included mandarin orange slices. So, that may have just been an orange juice-after-tooth-brushing effect.  

    It can take an hour before the residual taste effect of mint toothpaste dissipates. This is bad if it cuts your fruit intake, but what about harnessing this power against Pringles? An international group of researchers had people eat Pringles potato chips for 12 minutes, interrupting them every 3 minutes to swish with a menthol mouthwash. As you can see in the graph below and at 3:50 in my video, compared to those in the control groups (swishing with water or nothing at all), the minty mouthwash group cut their consumption by 29 percent. The researchers concluded: “If a consumer finds themselves snacking on too many crisps [potato chips] during a given eating occasion, one potential strategy could be intervening by having a peppermint tea, menthol flavoured chewing gum, or brushing their teeth, to slow down or stop snacking.” 

    What we’re wondering about, though, is weight loss. Even if a little tweak like chewing gum can affect the consumption of a single snack, your body could just compensate by eating more later in the day. The only way to know for sure if chewing gum can be used as a weight-loss hack is to put it to the test, which I cover in my video Does Chewing Gum Help with Weight Loss? 

    For more information on calories and weight loss, check out related videos below. 

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    Michael Greger M.D. FACLM

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  • Should you let Halloween be a candy free-for-all? Maybe, experts say | CNN

    Should you let Halloween be a candy free-for-all? Maybe, experts say | CNN

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    CNN
     — 

    Micromanaging how your child eats candy this Halloween might be more of a trick than a treat, experts say.

    Once you’re a grown-up raising kids, that bag full of candy might be the scariest part of Halloween — whether it’s concern about a potential sugar rush, worries of parenting perfectionism or diet culture anxiety.

    “It makes sense to be scared, because we’ve been taught to be scared,” said Oona Hanson, a parent coach based in Los Angeles. “Sugar is sort of the boogeyman in our current cultural conversation.”

    But micromanaging your child’s candy supply can backfire, leading to an overvaluing of sweets, binge behavior or unhealthy restriction in your child, said Natalie Mokari, a registered dietitian nutritionist in Charlotte, North Carolina.

    As stressful as it may be to see your child faced with more candy in one night than they would eat in an entire year, the best approach may be to lean into the joy, she added.

    “They are only in that age where they want to trick or treat for just a small glimpse of time — it’s so short-lived,” Mokari said. “Let them enjoy that day.”

    Experts aren’t suggesting kids have sugar all day every day. The American Heart Association and the 2020 Dietary Guidelines Advisory Committee — groups charged with providing science-based recommendations every five years — have recommended lower daily levels of sugar. Too much added sugar has been associated with cardiovascular disease and lack of essential nutrients.

    But a healthy relationship with food has balance, and you can keep your kids’ diets full of nutrients while allowing them to eat sweets, Mokari said.

    She and Hanson shared some tips on how to relieve candy-eating stress this Halloween.

    Some stress over limiting children’s Halloween candy may reflect the adults’ relationship with food.

    If you look at the candy in your child’s bag and worry that you will binge on it or get anxiety about weight, it may be a good idea to talk to a mental health professional or dietitian about reworking your own relationship with food, Mokari said.

    It is especially important because what we say about food in front of children can make a big impact on the relationship they have with it and their bodies, Hanson said.

    A passing comment of “I really need to work out after all that sugar” or “I can’t have that in the house — I’m going to get so fat” can have long-lasting impacts of overeating or under eating, she said.

    Should you trade out the candy?

    Many communities have their own traditions to encourage kids to give up their Halloween loot. Maybe it’s making a “donation” to dentists for a reward or switching candy with the Switch Witch for a toy instead.

    There is a place for weeding out candy after Halloween for some children, Hanson said.

    If your children just aren’t excited by the candy, they may ask to trade it for toys, Mokari said. Or if they have allergies or aversions to certain candies, they may welcome an opportunity to get rid of what they can’t or don’t want to eat, Hanson said.

    But if your child looks at the full candy bag with glee, enforcing a reduction could turn the sweets even more valuable in their minds and heighten a fixation that may not have been there initially, Mokari said.

    Should Halloween be a candy free-for-all? Maybe, Mokari said.

    Just as adults find themselves craving whatever they have outlawed for themselves on a restrictive diet, kids who have their candy highly managed may start to value it more than they would have otherwise, she said.

    “The forbidden Twix tastes the sweetest,” Hanson said.

    Enjoying different foods on different occasions is part of a healthy relationship with food — so try to relax and lean into the holiday, Mokari said. And remember that though they may be breaking into a lot of candy on Halloween, that isn’t how they always eat, she added.

    If you are worried about a candy binge in the days following, make a plan with your child to divvy up the treats in ways that are exciting, Mokari said. Maybe that means packing a few pieces up with lunch or adding them to an afternoon snack with a few more food groups, she added.

    It can be difficult to relax around a pound of chocolate, however, when you are worried about the negative impact that candy might have on your child.

    Maybe it’s a stomachache from eating too much. It isn’t the worst outcome, Hanson said. That upset stomach can be an important lesson in how to listen to what their body needs and know when they’ve had too much of something that tastes good, she added.

    Maybe you worry about a sugar rush. Well, sugar affects everyone differently, and some kids might seem to get a boost, while others grow irritable, Mokari said. But both will likely end in a crash.

    And either way, kids will likely be extra enthusiastic on Halloween, Hanson said. Even without all the sugar, she said to remember it’s exciting for them.

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  • Chewing Gum for Weight Loss?  | NutritionFacts.org

    Chewing Gum for Weight Loss?  | NutritionFacts.org

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    If extra chewing is effective in suppressing your appetite when it comes to food, what about chewing gum as a weight-loss strategy? 

    As I discuss in my video Does Chewing Gum Help with Weight Loss?, chewing gum may only burn about three calories an hour, but the calorie expenditure isn’t only working your little jaw muscles. For some reason, chewing gum revs up your heart rate as much as 12 extra beats per minute after chewing two sticks of gum, even if you’re just sitting quietly, as you can see in the graph below and at 0:21 in my video. It also works while walking, increasing your heart rate by about three more beats per minute (and proving scientifically that people can indeed walk and chew gum at the same time).  

    Does this translate into weight loss? Researchers at the University of Buffalo asked study participants to either chew gum before every single eating occasion or not chew any gum at all for a number of weeks. On the gum-chewing weeks, the subjects didn’t just have to chew gum before each meal, but also before each snack or drink that contained any calories. That may have been too much, so the participants actually ended up eating on fewer occasions, switching from four meals a day on average down closer to three. They ended up eating more calories at each of those fewer meals, though, and had no overall significant change in caloric intake and, no surprise, had no change in weight. See the charts below and at 1:08 in my video. 

    University of Alabama researchers tried a different tack, randomizing people to chew gum after and between meals. After two months, compared to those randomized to avoid gum entirely, no improvements were noted in weight, body mass index (BMI), or waist circumference. However, some studies have suggested that chewing gum has an appetite-suppressing effect. For example, as you can see below and at 1:51 in my video, in one study, people ate 68 fewer calories of pasta at lunch after 20 minutes of chewing gum, but other studies have shown differently. 

    Whenever there are conflicting findings, instead of just throwing up our hands, it can be useful to try to tease out any study differences that could potentially account for the disparate results. The obvious consideration is the funding source. That failed University of Alabama weight-loss study was funded by a gum company, so the outcomes are not necessarily predetermined. 

    As well, different types of gum using different sweeteners may have contributed to the diversity of findings. As you can see in the graphs below and at 2:35 in my video, a study that found that chewing gum may actually increase appetite was done with aspartame-sweetened gum. People reported feeling hungrier after chewing the sweetened gum—and not only compared to no gum, but compared to chewing the same gum with no added aspartame. It’s true that not one randomized controlled trial has ever shown a benefit to “chewing gum as a strategy for weight loss,” but they all used gum containing artificial sweeteners.

    There was a landmark study that showed that the size of a sip matters when it comes to reducing the intake of sweet beverages. When study participants took one sip every two seconds or a quadruple-sized gulp every eight seconds, but with the same ingestion rate of 150 grams per minute, the smaller sip group won out, satiating after about one-and-a-half cups compared to two cups when taking larger gulps, as you can see in the graph below and at 3:13 in my video. This is thought to be because of increased oro-sensory exposure, so our brain picks up the more frequent pulses of flavor and calories. But repeat the experiment with an artificially sweetened diet drink, and the effect appears to be blunted, as you can see in the graph below and at 3:38 in my video. So, might a different type of gum have a different effect? The positive pasta study I discussed earlier was performed using gum sweetened mainly with sorbitol, a sweet compound that’s found naturally in foods like prunes, and, like prunes, can have a laxative effect.

    Case reports like “An Air Stewardess with Puzzling Diarrhea” unveil what can happen when you have 60 sticks of sorbitol-sweetened sugar-free gum a day. Another report was entitled “Severe Weight Loss Caused by Chewing Gum.” A 21-year-old woman ended up malnourished after suffering up to a dozen bouts of diarrhea a day for eight months due to the 30 grams of sorbitol she was getting chewing sugar-free gum and candies every day. Most people suffer gas and bloating at 10 daily grams of sorbitol, which is about eight sticks of sorbitol-sweetened gum, and, at 20 grams, most get cramps and diarrhea. So, you want to be careful how much you get. 

    The bottom line is that we have no good science showing that chewing gum results in weight loss. Could that be because the studies used artificial sweeteners that “may have counteracted” any benefits? Maybe, but the most obvious explanation for the results to date “is that chewing gum simply is not an efficacious weight-loss strategy”—and that’s coming from researchers funded by the gum company itself. 

    How Many Calories Do You Burn Chewing Gum? Watch the video to find out. For information on both artificial and natural low-calorie sweeteners, check out the related videos below.

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    Michael Greger M.D. FACLM

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