빵 소비의 진화와 건강에 미치는 영향

### 빵의 진화: 고대 주식에서 초가공 제품까지: 빵의 진화
* 🍞 빵은 수천 년 동안 칼로리와 영양소의 중요한 공급원이었으며, 전 세계적으로 **2천억 달러 규모의 산업**으로 발전해 왔습니다.
* 📜 빵에 대한 최초의 증거는 **14,000년 전**으로 거슬러 올라가는데, 고대 이집트인들이 효모를 발견하고 **사워도우를 만들어 공동체를 유지하는 데 필수품**이 된 것으로 추정됩니다.
* 🇺🇸 미국에 빵이 들어온 것은 **크리스토퍼 콜럼버스와 함께**였다는 설이 있으며, 1800년대 후반에는 산업화로 인해 **흰 빵이 대량 생산**되면서 필수 영양소가 제거되었습니다.
* 1800년대 후반 상업용 이스트가 발명되면서 지속적인 대량 생산이 가능해졌고, **원더 브레드와 같이 폭신하고 보관이 잘 되는 식빵**이 탄생하여 하나의 문화 현상으로 자리 잡았습니다.
* 💔 그러나 영양소 제거로 인해 건강 문제가 발생하자 미국 정부는 제조업체와 협력하여 통곡물만큼 영양가가 높지는 않지만 질병 예방에 도움이 되는 빵을 강화하기 위해 노력했고, 그 결과 **통곡물보다 영양가가 높은 제품**이 탄생했습니다.
* 🧬 초가공 빵에는 장 건강을 해칠 수 있는 **고과당 옥수수 시럽과 유화제 등 건강에 부정적인 영향을 미칠 수 있는 수많은 첨가물과 당분**이 포함되어 있습니다.
* 🥖 더 건강한 빵을 선택하려면 **정제되지 않은 밀가루, 저첨가 설탕, 현지에서 조달한 재료**를 선택하고, **직접 구워 재료를 조절**하는 것도 고려해 보세요.
* 🌾 초가공 빵이 널리 퍼져 있지만, 현지 농부와 제빵사들은 영양가 있는 대안을 제공하고 있으므로 **더 나은 건강 결과를 위해 양질의 빵에 투자할 가치**가 있습니다.

빵은 단순한 주식에서 건강에 큰 영향을 미치는 복잡한 초가공 제품으로 진화했습니다.

Bread has been one of the most important sources of calories and nutrients across cultures for millennia. Today, it's a $200 billion industry around the world. Here in America, ultra-processed white bread is the norm, but this is what bread used to look like. It was typically made with just three ingredients: flour, water, and yeast. But nowadays, your average loaf of white bread can easily contain up to 20 ingredients, including salt, sugar, fats, and oils, a cocktail of chemicals like dough conditioners, ascorbic acid, bleach, and more. And somehow this bread is a lot less nutritious than this. So how does a food that has been such a staple change so much? And what kind of impact does that have on our bodies? I'm Mia de Graaf. I'm a health editor at Business Insider. The first traces that archeologists have ever found of bread are these crumbs that are 14,000 years old.

that they found from a neolithic site in Jordan. These crumbs seem to have been made from a rudimentary flatbread that was sort of a combination of water and ground-up grains, kind of the ancestors of modern-day cereals. Egyptians discovered yeast, likely by accident. But the way Egyptians were making bread was what we would describe today as a sourdough. And that was the kind of bread that we were making then for centuries. So we could see from the Egyptians that bread making could proliferate an entire society and sustain an entire community. Pyramid builders were paid with bread. People in higher-status positions were people who were overseeing the production of bread. That only develops further. By the time you get to 150 BC in the Roman Empire, bread-making, by then, was a really prestigious career. So how did bread come to the US? Rumor has it that when Christopher Columbus journeyed to the new world,

he brought a Crock-Pot of sourdough starter with him. And once we started mass-producing wheat across the US, bread as a business and as a culture really kicked off. In the 1880s, we saw the industrialization of bread, and that kicked off with mechanically milled flour. These mills would remove the germ of the flour. It contains so many nutrients. It's got proteins, oils, omega-3s, all of that good stuff. But it makes it quite unruly in a bake. They remove the bran, remove the germ of the flour, and completely pulverize the flour so that it is as fine as it can possibly be. Suddenly, you don't have that volatile element that could be a margin for error in your business. You can just scale this right up and make bread that seems to be very consistent every time. So that's what we've seen with all these mills,

adding different kinds of chemicals and adding different kinds of ingredients. How could we make something that is shelf-stable, continuously fluffy, and just delicious at all times? In the late 1800s, we invented commercial yeast. This is a kind of dried yeast that can last way longer than fresh yeast. Fresh yeast, like a sourdough starter or a balm, you've got to treat it, you've got to feed it. It's not the kind of thing that you could use from mass production so easily. But a commercial yeast, it's dehydrated in such a way that it could last for weeks and weeks and weeks. The mass-produced white bread or the fluffy kind of Wonder Bread that we have today was invented in the early 1900s. But it wasn't sliced. It was just this big block of fluffy, white dough. In the early 1900s, an engineer called Otto Rohwedder

had an idea that you could make one single machine that slices and packages bread all at the same time. It took him about a decade to finally finish his prototype. We get to 1928 when he debuted his invention at a fair in Missouri. And it was a huge hit. People's minds were blown. And within two years, the Continental Baking Company, which is the maker of Wonder Bread, was using it. I know mine eat their lunch now. I pack their favorite sandwiches on their favorite bread, Wonder. Kids eat it up. This Wonder Bread, it's already got a ton of things in it that make it shelf-stable. Add the packaging, it's going to last you for a week or more or, you know, maybe even longer. It was a huge game changer in American culture. The war was starting. The economy is really hard up. You have this thing that's going to last you for a very long time.

It actually created a supermarket culture. And really, decades later, we can see it created this huge shift in how we shop and eat and live in this country. By 1930, mass-produced loaves made up 30% of the average American's diet, which was a higher proportion than any other food. But scientists started to see the results of eating this bread that had all of the nutrients removed from it. Around the start of the Second World War, we started to see people developing diseases with quite worrying symptoms. There are diseases like pellagra, which has symptoms of dementia, or beriberi, which has symptoms of paralysis or losing the feeling in your hands and feet. People also had rickets, which is the weakening of bones, iron deficiency, birth defects. In response, the US government collaborated with manufacturing companies, including the Wonder Bread manufacturer, Continental Baking Company, to produce and promote these more fortified versions of Wonder Bread.

Commercial: That's why you can help yourself grow bigger and stronger eight ways with Wonder Bread. I mean, grow bigger and stronger eight ways. While this didn't make ultra-processed white bread as healthy as a whole grain, it did prevent people from developing diseases, which is capitalism at its finest. Commercial: Each delicious slice of Wonder Bread supplies protein for muscle, minerals for strong bones and teeth, carbohydrates for energy, vitamins for nerves, all vital elements for growing minds and bodies. The point of ultra-processed bread is really a business opportunity. It's something that was scalable. It's developed for convenience. So what are the ingredients in a typical loaf of ultra-processed bread? So first we have tartaric acid, also known as DATEM. This is an emulsifier which is used to make bread smoother or fluffier and to stop ingredients from separating. Emulsifiers are generally believed

to be safe in small quantities. But gut-health experts worry that the combination of water and oil that's used to make this may wear down the gut lining in a way that can make you susceptible to digestive issues and digestive diseases. Next, we have corn syrup. This is a really common ingredient in ultra-processed foods, including bread. It's super sweet. It can be used to mask the more chemical flavors of an ultra-processed food after it's been broken down and had so many things added to it to keep it shelf-stable. One of the health effects of corn syrup is that it's a high-fructose type of sweetener, and it means that your liver has to work harder to break it down than, say, glucose. That can put you at risk of fatty liver disease as well as the risks of just consuming a lot of sugar. If you consume a lot of sugar, you're at a higher risk of diabetes,

inflammation, heart disease, obesity, and all of the classic things that are associated with a high-sugar diet. Another common ingredient used is acetic acid. This is an antimicrobial that's used to prevent mold from growing or to prevent the bread from going off or going stale quicker. It's a vinegar that can be used in other types of food production. Acetic acid is not dangerous to human health in the amounts that are used in store-bought bread. But it is part of this perfect storm of chemicals that are used to make bread last way longer than it naturally would. Then we have calcium carbonate. This is a dough conditioner which is used to improve texture and shelf life of ultra-processed bread. So on its own, calcium carbonate is not that bad for you. And in fact, it can be good for you. The issue with calcium carbonate in ultra-processed bread is that it's making something inherently unhealthy quite enticing.

Another common sweetener in ultra-processed bread is molasses. This is something which is quite popular with home bakers, too. It's a sweetener that has a low glycemic index. So, in theory, it would be healthier for you than refined sugar. It can still spike your blood sugar, especially if it's used in an ultra-processed bread that you're naturally going to eat a lot of. Ultra-processed food drives people to eat more of it. Another ingredient that you will see on basically every label of store-bought bread is ascorbic acid. This is a type of vitamin C, which sounds great. The issue with ascorbic acid is that it's used in the manufacturing process as a flour treatment to fortify the dough against a rather aggressive manufacturing process. So, it means that we can toss this dough around and slam it against machines and pulverize it in a way that's quite unnatural.

unless you have all of these ingredients inserted into it. A common preservative used in store-bought bread is L-cysteine hydrochloride, which is derived from duck feathers or human hair. It's an amino acid that is used to prolong shelf life and also enhance the flavor of processed foods. The FDA says that this is actually safe for human health, but it is widely regarded as just gross. You also have bleach, which is added to the bread to make it look whiter. So, this can be done by adding chlorine dioxide gas to the flour before it reaches the manufacturing plant. We also have azodicarbonamide, which is used as a bleach and as a foam expander to give bread a fluffier feel. This is an ingredient that's also used in vinyl flooring and yoga mats to give it a squishy feel. The FDA says that it's safe to use in small amounts, but the EU and Australia and other countries disagree.

Azodicarbonamide has been banned as a food additive for years due to concerns that a byproduct can be cancerous. Of course, you have preservatives to prolong shelf life, so that could be calcium propionate. Fats are used in a store-bought loaf for volume and fluffiness and shelf stability. Look on your label for something like mono- or diglycerides. That's made from soybeans and other oils to give it that kind of fluffiness and also to help it last a little longer. Let's take a look at these breads. First, we have Wonder Bread. Iconic packaging. So this, even holding it, it is so extremely fluffy. I can't ignore that fact. And this ingredient list is huge. The main ingredient in this is unbleached enriched flour. The second highest proportion ingredient is water. Then we have sugar, yeast. So we then have a very long list of micro-ingredients, let's say.

Calcium carbonate, wheat gluten, soybean oil, salt, dough conditioners, sodium, stearoyl lactylate. I don't know if I got that. Calcium, stearoyl, monoglycerides, mono and diglycerides, calcium peroxide, calcium iodate, vinegar, citric acid, chol ... what? Cholecalciferol. That sounds like a name in Game of Thrones. Soy lecithin, calcium propionate, and that's it. Wow, that was a journey. OK, now we have Nature's Own 100% whole wheat, and this has 13 grams of whole grain per slice. Heart-healthy. Whole wheat. This is great. This is something that I would look for in a store. You want to see whole wheat or whole grain. But let's see what's on the label. So we have whole wheat flour.

That's the first ingredient, and that's great. We have distilled monoglycerides. So that's a fat that's used in the process to create volume and bounciness and fluffiness to your bread. It's not necessarily bad for you in small amounts, and this is less than 2%. You know, it's a fat that can impact your cholesterol levels or inflammation in your body. Pepperidge Farm's farmhouse multigrain bread. So first off the bat, multigrain. This is something that I try to avoid, I would say. If you're buying store-bought bread, none of it's going to be that good for you. But multigrain is not in the same league as whole grain or whole wheat. Whole grain and whole wheat, they have the entire kernel of the original wheat intact. Multigrain, this just tells you that it is made from loads of different kinds of flour. It's not telling you that it's necessarily

a very healthy type of bread. So that's a bit of a red flag for me. No high-fructose corn syrup, that's nice. So in theory, it's signaling that this is a healthy bread. Let's look at the label. OK, immediate red flag. This has, per slice, 5 grams of sugar. That is really high. That's double the amount of sugar in a slice of Wonder Bread. The ingredients here, we have enriched wheat flour. It's nice that it has oats in it, though in very small proportion. And this is extremely high in sugar for one slice of bread. According to the USDA, your daily intake of total sugars, including from fruit or coffee or tea in very minuscule amounts, shouldn't exceed 50 grams, which is 12 teaspoons. So let's look at how many teaspoons are in this loaf of bread. One. Oh my god, we're halfway through. Nine. Ten. Eleven.

Twelve. So that's the total daily intake that anyone should have from anything. Thirteen. Fourteen. Fifteen. Wow, that is how much sugar is in this. These have little pieces of oats on them. They look very grainy and healthy. But I can feel from the squishiness and even just see from the bounciness of the dough, this is definitely an ultra-processed slice of bread. And I can see from the ingredients list that there is stuff in there that is not what I would be going for for a nutritious lunch. So this is how much sugar is in two slices of this bread. And it doesn't look like a lot. It's not a lot. But if you're buying this because you expect it to be healthy, you probably don't expect to be having more than a spoonful of sugar with every slice that you eat. Then, we have Arnold stone-ground. Made with 100% whole grain,

zero grams trans fat, good source of fiber, and it has a big love heart that says, heart healthy, which is very sweet. Let's look at the label. The main ingredient is stone-ground whole wheat flour, which is indeed very good for you. So yes, there are elements in this that do make this more heart-healthy than some of the other breads in the store. But it does contain those telltale chemicals which show you that this is something that is not something that you could make at home. If ultra-processed bread is a mainstay of your diet, it's going to put you at risk for a bunch of kind of serious health issues. So all of the nutrients are essentially predigested. It creates a cascading effect that can dramatically increase inflammation in your body. The lack of fiber really dries up your risk of digestive issues, including something like constipation. Take, for example, the fact that when

ultra-processed white bread was first marketed to Americans. One of the benefits was that you're not going to need the toilet as often as people who are eating whole wheat bread. So, it goes to show that whole wheat bread quite clearly keeps you regular, and white bread does not. The US government played a huge role in constructing the kind of bread manufacturing that we have today. It all started in the Great Depression when the US government provided subsidies for farms during a quite tricky time for the economy and also to prevent overproduction of certain things. Announcer: Uncle Sam is rewarding the Midwest farmers who have done their part in curbing corn and hog production to raise prices. At Knoxville, Iowa, the first federal checks are distributed as loans to the farmers. That was really the beginning of what's now known as the farm bill. But it essentially provides subsidies for major farms that are mass-producing homogenous kinds of wheat that can go to big manufacturing plants.

and make bread that will serve the entire country. The farm bill is not subsidizing smaller farms that are providing grain for local bakers and something that's maybe a slightly more diverse style of grain. So they're not able to reduce the cost of their loaves in the same way that ultra-processed manufactured loaves can. The cost of an ultra-processed white loaf is around $2 or under $2. But that's at the lower end of the scale of bread costs in the US. If you're looking for something more artisanal, you're looking for like a sourdough or something from a homemade bakery. Those can get very expensive, up to, say, $12. Americans are consuming way less bread than they were before because of a wave of health-conscious attitudes and the rise of low-carb diets. There was a huge shift towards low-carb in the '80s and '90s that had a really, really dramatic effect

on our entire bread-eating culture. In the year 2000, the average American was eating about 138 pounds of grains per year, which includes bread. By 2014, that dropped to an average of 122 pounds per year. It doesn't sound like a huge drop, but it's pretty significant in just a decade. Still, the business hasn't gone away, and it has, in fact, grown. It's now worth about $26 billion. So it's thriving, and it's definitely something that's still a part of our culture. But how we're choosing to consume it has shifted, and brands have been racing to catch up with that. So what should you look for on a label when you're trying to buy healthy bread? No. 1, look for non-refined flour. You're looking for something that hasn't had all of the goodness milled out of it. Look for low added sugar or ideally no added sugar, no trans fats.

Trans fats are incredibly bad for you and increase your risk of heart disease. Ideally, few additives. Just the nature of the manufacturing process means that you need certain additives just simply to make it go through the machines. But as few additives as you can have, the better. Be aware, and this kind of rings true for all packaged food, that there are certain bogus words and terms like healthy or made with real wheat. Those aren't regulated terms. So if a label has that on it, you can just disregard it. It doesn't mean anything. Make sure whole grain is listed as the first or second ingredient if you're looking for a loaf that has a good amount of grain in it. If you look at the ingredients list, the first one listed is the most plentiful. Pick whole wheat or whole grain. So whole grain and whole wheat both have the whole aspect of the wheat. It has the germ, the endosperm, the bran.

the entire kernel of wheat. Multigrain does not need to have all those things. Look for something that contains a lot of nuts and seeds. That's just going to increase the amount of protein in it and healthy fats and healthy oils. And most importantly, look at the label and see where the flour is from or where the bread is from. So I will say one of the things that local farmers, regional farmers, local bakers, grain activists really passionately are trying to communicate to all of us that all is not lost. You can still buy a delicious, nutritious loaf of bread. So the best way that you're going to get access to something that was grown without chemicals, without sort of any all of the complexities of mass-production, is if you're going to have something that was grown near you. So look for flour that is from your state. Look for loaves that were made in your state. Get to know your local baker.

Go to your local farmers market. There are lots of people, especially farmers on private farms, who don't have the support of government money, who are really passionate about educating people about where you can get good bread. While buying bread at your local farmers market may seem like a more expensive luxury, it may actually be a worthwhile investment in the long run. It could save you money that you might have had to spend on your health. It could keep you younger for longer. And it could cut inches on your waistline without you even having to try. If you're still unsure, try baking your own bread, because that way, you'll know exactly what goes into it. But this is what bread used to look like. This is what bread used to look like. This is what bread used to look like. This reminds me of, like, being in the service industry. I used to have to, like, open a wine bottle at a table,

How Ultra-Processed Bread Took Over America | Ultra-Processed Life | Business Insider

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빵은 14,000년 전부터 생산되어 수천 년 동안 칼로리와 영양소의 중요한 공급원이었습니다.

1880년대 상업용 효모의 발명과 함께 빵이 산업화되면서 빵 제조는 대량 생산, 초가공 산업으로 변모했습니다.

오늘날의 일반적인 식빵에는 최대 20가지의 재료가 들어 있어 고대 식빵에 비해 영양가가 떨어집니다.

원더 브레드의 발명이 미친 영향

빵을 자르고 동시에 포장하는 기계에 대한 아이디어는 시제품을 만드는 데 10년이 걸렸고, 1928년에 첫 선을 보이며 미국 문화의 판도를 바꾸어 놓았습니다.

원더 브레드는 보관이 가능한 재료와 포장 덕분에 1930년까지 미국인 평균 식단의 30%를 차지할 정도로 널리 인기를 끌었습니다.

그러나 빵에서 영양소가 제거되면서 건강 문제가 발생했고, 미국 정부는 제조업체와 협력하여 강화된 버전을 생산하여 궁극적으로 질병 발병을 예방하기 시작했습니다.

초가공 빵에는 염증, 심장병, 비만을 유발할 수 있는 아세트산, 탄산칼슘, 당밀이 함유되어 있는 경우가 많습니다.

아스코르브산과 L-시스테인 염산염은 반죽 강화와 풍미 향상을 위해 사용되며, 표백제와 아조디카보나미드는 더 하얗게 보이고 더 폭신한 식감을 위해 첨가됩니다.

또한 이러한 빵은 유통기한과 부피를 늘리기 위해 방부제와 지방을 사용하며, 원더 브레드가 이러한 트렌드를 보여주는 대표적인 예입니다.

연사는 다양한 종류의 빵의 성분을 검토하며 통밀과 통곡물의 중요성을 강조합니다.

통곡물만큼 건강하지 않을 수 있는 잡곡 빵에 대한 우려를 표명합니다.

페퍼리지 팜의 잡곡빵에 함유된 높은 당 함량은 일일 설탕 권장 섭취량을 초과하기 때문에 위험 신호가 됩니다.

초가공 빵에는 심장 건강에 좋은 성분이 일부 포함되어 있을 수 있지만, 화학 물질이 포함되어 있고 섬유질이 부족하여 잠재적인 건강 문제를 일으킬 수 있습니다.

미국 정부의 농장 보조금 덕분에 균질한 밀을 대량 생산할 수 있게 되어 초가공 빵이 장인이 만든 빵보다 저렴해졌습니다.

건강을 중시하는 태도로 인해 빵 소비가 감소했음에도 불구하고 빵 산업은 여전히 260억 달러에 달하는 규모로 번창하고 있으며, 브랜드는 변화하는 소비자 선호도에 적응하고 있습니다.

트랜스 지방은 해로우므로 포장 식품에서는 피해야 합니다.

통곡물이나 통밀을 첫 번째 재료로 사용하고 견과류와 씨앗이 들어간 빵을 선택하면 단백질과 건강한 지방을 추가할 수 있습니다.

현지 농부와 제빵사를 지원하면 더 건강한 빵을 선택할 수 있고 웰빙을 위한 가치 있는 투자로 이어질 수 있습니다.