Gluten-free bread has become popular in recent years due to the rise of a gluten-free diet. But many experts discourage following the diet if you don’t have gluten sensitivity because gluten-free foods are usually low in nutrients. If you’re reluctant to give up your gluten-free diet, you can incorporate red potatoes into gluten-free bread for a boost in nutrition.

What you miss when you go gluten-free

Gluten is the general term for seed storage proteins found in cereal grains like wheat, barley and rye. While gluten itself is not bad, it can be harmful to people with gluten sensitivity, like those with celiac disease.

Celiac disease is an autoimmune condition that commonly occurs in genetically predisposed individuals. If you have celiac disease, eating gluten triggers an immune reaction in your small intestine. Over time, this reaction damages your intestinal lining, which prevents it from absorbing nutrients and causes anemia, fatigue and weight loss, among other things. People with celiac disease are advised to adhere to a gluten-free diet. But if you have no gluten sensitivity, you’re better off eating gluten-containing foods.

“For those who can tolerate it, gluten is not bad at all when consumed responsibly. In fact, gluten-containing whole grains, such as bulgur and barley, are rich in fiber and vitamins, and [are] some of the healthiest foods you can eat,” Jessica Laifer, a senior clinical dietitian at Mount Sinai Hospital, told Everyday Health.

On the other hand, going gluten-free can deprive you of some important nutrients, such as complex carbs, fiber and B vitamins. Gluten-free foods contain considerably less of these nutrients. Moreover, they are usually not fortified with nutrients and often contain more sugar and fat to improve their texture.

“Gluten-free products can be higher in calories, fat and sugar in order to compensate for the texture and mouthfeel that gluten provides, and may lack essential vitamins and minerals,” Laifer said.

Fortifying gluten-free bread with red potatoes

Researchers from Poland and Slovakia found that baking with freeze-dried red potatoes increases gluten-free bread’s nutritional profile and improves its look and feel. They arrived at this conclusion after adding freeze-dried preparations of red potato varieties – namely, Magenta Love, Blue Star and Violetta – to gluten-free bread during baking. These varieties are rich in high-quality protein, fiber, minerals and polyphenols, making them ideal candidates for fortifying gluten-free bread.

After analyzing the nutritional and physical profile of the gluten-free bread, the researchers found that adding freeze-dried red potatoes significantly increases the amount of protein, minerals and fiber in gluten-free bread compared to bread that lacked these add-ons.

Among all three varieties, bread with Magenta Love contains the highest amounts of protein and insoluble fiber. It is also better in terms of volume, hardness and cohesiveness. Additionally, it was the most appreciated by the consumers surveyed for the study.

Based on these results, the researchers recommended baking with Magenta Love red potatoes to enhance the nutritional and physical properties of gluten-free bread, especially for people with celiac disease.

Healthy reasons to eat red potatoes

Red potatoes provide a lot of nutrients that are important for your overall health. Check out the following reasons to add red potatoes to your diet:

• They promote weight loss. Red potatoes are packed with fiber, which helps reduce your appetite by keeping you full for longer.
• They help lower blood pressure. Red potatoes contain good amounts of potassium, which helps regulate your blood pressure. Having too much sodium and not enough potassium in your body can put you at risk of high blood pressure.
• They help prevent iron deficiency. Red potatoes are rich in iron, which your body needs to make hemoglobin in your red blood cells. Iron deficiency can lead to anemia and fatigue.
• They help fight oxidative damage. Oxidative damage occurs when your body is overrun with harmful free radicals. It can cause inflammation and cell damage, speed up aging and increase your risk of cancer. Thankfully, red potatoes are rich in antioxidants, such as polyphenols, vitamin C and carotenoids that help ward off oxidative damage.

It’s important to eat gluten-free foods fortified with vitamins and minerals to ensure that you get enough of the nutrients that your body needs while on a gluten-free diet. Be sure to choose gluten-free bread made with superfoods like red potatoes for a boost in nutrition.

Sources:

TAndFOnline.com

Celiac.org

EverydayHealth.com

LiveStrong.com