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What's wrong with modern wheat?
Wheat has changed a lot in recent decades. It has been modified to produce more, faster, and cheaper. As a result, the bread we usually find in supermarkets or industrial bakeries:
- Is made with highly refined flours (without fiber or nutrients).
- Barely ferments (produced quickly).
- Contains enzyme inhibitors, lectins, phytic acid, and additives that alter our digestion and inflame our intestines.
In addition, it usually contains sugar, colorings, and flavorings that delight the palate... but not your digestive system.
So... which bread should you choose?
Look for bread made in the traditional way, with real ingredients:
✅ Real whole wheat flour
✅ Water
✅ Salt
✅ Ferments (sourdough or others)
Check the ingredients:
❌ No added sugars
❌ No additives, colorings, or preservatives
❌ No added gluten (yes, they often add extra)
Tips for recognizing good bread:
- Real whole wheat: made with 100% whole grain, not white flour mixed with bran.
- Ancient flours: better if made with spelt, buckwheat, kamut, or rye.
- Slow fermentation: good bread ferments for at least 12 hours. You can ask at the bakery.
What does Spanish law say?
According to Royal Decree 308/2019, whole wheat bread must be made exclusively with 100% whole wheat flour, i.e., unrefined, retaining the bran and germ of the grain.
However, you will often find breads that look whole wheat but are not. How do they disguise them?
⚠️ With dark color by adding bran
⚠️ With seeds in the crust to “look healthy”
⚠️ With labels such as “high in fiber”
⚠️ By using colorants or additives that mimic the whole grain appearance
Why does the industry do this? Because it is cheaper to use refined flours and additives than to respect fermentation times and use quality ingredients.
Why choose real whole grain bread?
Because you are choosing:
✔️ Fiber that feeds your microbiota
✔️ B vitamins
✔️ Minerals such as magnesium, zinc, and iron
✔️ Real satiety and blood sugar regulation
✔️ A happier gut and easier digestion
An important clarification
Eliminating or maintaining gluten in your diet should not be a decision taken lightly. It is always best to consult with a trained health professional who can assess whether you need blood tests, genetic testing, or even an endoscopy. Only then can you safely decide how much gluten is right for you.
In summary
Bread can be a nutritious and beneficial food... as long as you choose real ingredients and traditional processes. It's not about removing gluten for no reason, but about understanding what you're eating and how it impacts your digestive health.
