We occasionally use our coaching tips to answer some of the questions we are being frequently asked.

Today, we are answering your questions about whether sourdough bread is healthier, the difference between refrigerated and shelf-stable sauerkraut, and what is a good portion size for nuts.

Let’s dive in!

What’s the deal with sourdough bread?  Is it healthier than other alternatives?

Sourdough bread seems to have a “health halo” right now.  Does that mean that sourdough bread is better for you than other alternatives? 

Yes.  No.  It depends. 

Does that help?!

Let’s break it down:

Different breads have different impacts on your digestion, blood sugar levels, and overall nutrition.  Ideally, you want to find a bread made from whole grains with 3 to 6 grams of fiber, 3 grams or less of added sugar, and 140 mg or less of sodium per serving.  If the bread is fermented – such as with sourdough – this can provide additional health benefits.

Here is how we would rank them:

1. Whole Grain Sourdough (your best bet – if you can find it).  This bread combines the best of both worlds – fiber from the whole grains and the gut-friendly benefits of the sourdough fermentation.  This makes it easier to digest, slower to spike your blood sugar, as well as a good source of vitamins, minerals, and natural prebiotics.  This can admittedly be difficult to find.  We buy one from our local farmers’ market that is 55% whole grain – that is the highest we can find in our area.  We also found a bakery in Kansas City that we love, where they use 60% to 80% whole grain.
2. Whole Grain Bread (without fermentation).  In our coaching tip and grocery store tour, we discuss why whole grain bread can be a great choice.  It is typically rich in fiber and nutrients and can help with digestion, satiety and blood sugar control (especially compared to other breads that aren’t whole grain).  Remember to look for the word “whole” in the first ingredient.
3. Sourdough (not whole grain).  This is the most common variety that you will find at most grocery stores – and even many farmers’ markets.  It gets a few bonus points for its fermentation, which can make it a little easier to digest and lower glycemic response.  However, it lacks the fiber and nutrients of whole grain versions.
4. Bread from Refined Flours.  The worst choice is bread made from refined flours, meaning there is no whole grain and most of the fiber and nutrients have been stripped away.  It can spike your blood sugar more quickly and offers little long-term satiety or nutrition.

We are planning a separate coaching tip to take a deeper dive on this topic – so stay tuned!

When buying sauerkraut, some are in the refrigerated section and others are on the shelf.  Is there a difference?

This is a fantastic question.  And we are also planning a separate coaching tip to provide more perspective on this surprisingly confusing topic.  In the meantime, here are some helpful things to know:

• The difference between refrigerated and shelf-stable sauerkraut relates to how it is made and preserved.
• Raw sauerkraut (where the ingredients are just cabbage and salt) can contain live beneficial bacteria (probiotics).  Because the bacteria are still alive and active, it must be kept cold to slow fermentation and preserve freshness.  It also has a shorter shelf-life than the non-refrigerated versions.  As always, read the ingredient labels.  Even with the raw (refrigerated) versions, if they have preservatives like sodium benzoate, potassium sorbate, or sodium bisulfite, these can kill or suppress the beneficial probiotic bacteria.
• Shelf-stable sauerkraut is stable at room temperature because it has been preserved, either through pasteurization or by using vinegar – or both.  Because the pasteurization or vinegar kills or prevents microbial activity, there are no probiotics present.  It can still provide health benefits, but it does NOT contain probiotics.
• For the most nutritious sauerkraut, look for one in the refrigerated section with NO added preservatives.  You might also look for the words “raw,”“probiotic” or “live cultures.”  Just make sure to read the ingredient label!

In our deep dive coaching tip on this topic, we will talk more about why sauerkraut is an excellent part of a healthy diet.  You want to be mindful of the sodium, especially if you are watching your salt intake. Sauerkraut can definitely be part of a healthy REAL food lifestyle, and it can be an absolutely delicious addition to a variety of meals like the Roasted Chickpea and Asparagus Potato Salad or the Cod Reuben Sandwich.

“I love nuts but always feel like I eat too many.  What is a good portion size for nuts?”

This is another great question!  Believe or not, we hear a lot of people say they avoid nuts because they are “too high in fat” or “have too many calories.”  The reality is, enjoyed in moderation, nuts are loaded with nutrition including fiber, protein, healthy fats and a variety of vitamins and minerals.  In fact, studies have shown that eating 5 or more servings of nuts per week could significantly lower your risk of cardiovascular and coronary artery disease.

Yes, it can be easy to go overboard on nuts.  A healthy serving is about one ounce – to keep it simple, use a handful or 1/4 cup as a rule of thumb.  We are including a table to help you visualize how many nuts are in a healthy serving.

I will say, we typically eat 1 to 2 servings of nuts every day.  This is because we add a variety of nuts and seeds to our daily salads (often 2 big salads per day).  We feel good about eating this amount, especially since we are eating them instead of other less healthy foods like chips, crackers and croutons.

Remember, not all nuts are created equal! Raw nuts are always best.   This means ONE ingredient, such as “Almonds” or “Pecans” or “Walnuts.”  As we all know, many nuts are coated with salt, sugar, oils or a variety of other ingredients.  Some varieties (like the one pictured on the right) have over 3 tsp of added sugar…in just one handful.

Be sure to look at the ingredient labels if you are buying roasted nuts.  You will notice many nuts are roasted in less healthy oils like cottonseed oil.  It is better to opt for nuts that are “dry roasted” (without oil).  We love to buy raw nuts, and then toast them in a skillet or in the oven for a few minutes to give them an extra crunch and really bring out their flavor.

For more on nuts, you can check out this coaching tip.  And for more on portion sizes, this coaching tip might be a good resource for you.

WE HOPE THESE ARE HELPFUL!

ASK US YOUR QUESTIONS AND WE WILL TRY TO ANSWER THEM IN FUTURE “ASK US ANYTHING” COACHING TIPS!