“French Eating Habits

+++ (de)Frozen Bread = Good for You"



How to feed yourself

"alla Francaise”

French people tend to be thinner on average compared to some other populations due to a combination of cultural, dietary, and lifestyle factors. Here are some key reasons:

1. **Portion Control** - The French typically eat smaller portions than in the U.S. - They prioritize quality over quantity, savoring each bite rather than eating large amounts.

2. **Mindful Eating & Mealtime Culture** - Meals are seen as a social and pleasurable experience, not just a necessity. - They take their time to eat, which allows the body to register fullness and prevents overeating.

3. **Less Snacking** - Snacking between meals is less common in France compared to the U.S. - When they do snack, they often choose yogurt, fruit, or a small piece of dark chocolate instead of processed junk food.

4. **Whole, Fresh Foods** - The French diet is rich in fresh vegetables, fruits, seafood, lean meats, and dairy. - Processed and fast foods are consumed far less frequently.

5. **Balanced Meals with Healthy Fats & Carbs** - Despite eating bread, cheese, and pastries, they balance their meals with fresh salads, lean proteins, and fiber-rich foods. - They consume healthy fats (olive oil, nuts, fish) in moderation.

6. **Drinking Habits** - Water is the main drink at meals rather than soda or sugary drinks. - Wine is enjoyed in moderation, often with food.

7. **Daily Walking & Active Lifestyle** - Walking is a natural part of daily life—people walk to work, markets, and restaurants instead of relying on cars. - Stairs are frequently used instead of elevators, especially in older buildings.

8. **Less Obsession with Dieting** - Instead of extreme dieting, the French focus on lifelong eating habits. - They indulge occasionally but compensate naturally by eating lighter meals afterward.

This combination of cultural habits contributes to maintaining a healthy weight while still enjoying delicious food!



Did you think that frozen and thawed bread was bad for you? Wrong. Two experts reveal its remarkable (and unexpected) health benefits

Eliminate bread from your diet? It's out of the question . There are several reasons why this ancient food must continue to be part of our nutritional habits. But if you thought that the only way to not give up bread without raising the glycemic index was to eat it toasted (and wholemeal), well you were wrong. Science has in fact revealed the unsuspected benefits of a practice considered - evidently wrongly - unhealthy, that of freezing bread and eating it defrosted. Its origins are, fundamentally, needs of time, convenience and domestic economy: in this way, in fact, the need for a daily visit to the bakery is eliminated and waste is avoided , because leftover bread can be preserved for a long time. An advantage that health enthusiasts counter with the presumed loss, during the freezing phase, of the nutritional properties of fresh bread, or even the risk of attacks by bacteria present in the freezer. In reality, in both cases these are false myths that should be dispelled in the name of the benefits that frozen and defrosted bread can bring to our intestines.

Defrosted Bread: What Happens When We Eat It

To understand the benefits of eating frozen bread, it is essential to delve into some key points about carbohydrates . These, as nutritionist Cristina Barrous explains , come in different compositions, and those present in bread are rich in starch. "When we put bread in the freezer or store it at very low temperatures, the carbohydrates are structurally modified ," says the expert. "As a result, subsequent increases in temperature, such as defrosting, cannot restore them to their previous chemical structure."

Dietitian-nutritionist Beatriz González points out that “starch does not transform into fiber, and yet, with the change in temperature – freezing and then thawing – it undergoes a process called “ retrogradation ”. In practice, it changes its molecular structure, becoming resistant to digestion in the small intestine. It is not completely absorbed, producing an effect similar to that of fiber ”. According to Barrous, “due to the alteration of the chemical composition, what was on the outside of the molecule, that is, the part with the highest glycemic load, passes inside. Thus, when the starch is ingested and reaches the small intestine, the latter is unable to absorb it, allowing it to reach the colon still intact or semi-intact. There, the starch ferments, becoming food for our bacteria”.

From the gut to the brain The intestinal bacteria that benefit from defrosted bread are Firmicutes and Bacteroidetes , the same ones that cause the fermentation of resistant starch generated by freezing. "Through the fermentation process of this starch, short-chain fatty acids are produced, such as butyrate, propionate and acetate, which have beneficial effects on intestinal health , such as preventing inflammation ," explains González. For his part, Barrous highlights how butyrate helps prevent colon cancer and has a neurocognitive action: "Butyrate is capable of crossing the neuro-encephalic barrier and nourishing our brain , for which it is a fundamental food," he says.

Frozen Bread: 3 Health Benefits

Barrous and González agree that the following benefits can be obtained from consuming frozen bread:

A lower glycemic load : Many carbohydrates are not absorbed, resulting in significantly less of a rise in blood glucose levels.

Lower risk of weight gain : Due to the lower glycemic response, fat storage does not accumulate.

A healthier intestinal microbiota : fermentation promotes the production of prebiotics , organic substances capable of selectively stimulating the growth of beneficial bacteria in the colon.

But be careful: there is bread and bread

But, as Barrous points out, all this only applies if you buy quality bread: " If I buy bad bread and freeze it, the bread I defrost will still be the same bad bread ," she says. "The key is in the product. From this point of view, the best we can consume is naturally leavened bread , which, in addition to prebiotics, can contain probiotics , good bacteria whose presence in the body results in a better quality of the intestinal bacterial flora, as well as a stronger immune response. The ideal is to opt for 100% wholemeal bread . In particular, I recommend varieties based on spelt, barley and buckwheat." The expert concludes with a further recommendation: " Make sure the bread does not contain sugar or stabilizing preservatives ," she says.

"The worst are E-471 and E-472, which can cause significant imbalances in the intestinal microbiota. Check that they are not present by carefully reading the label."





Questa mattina mi sono alzato
o bella ciao, bella ciao, bella ciao ciao ciao
questa mattina mi sono alzato
e ho trovato l'invasor.


This morning I woke up
oh bella ciao, bella ciao, bella ciao ciao ciao
this morning I woke up
and I found the invader.

  
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