Great feature from CNBC about the comeback of high quality, healthy and artisanal breads.
The Rise of Sourdough
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What's Healthier: Bavarian Pretzel vs. Soft Pretzels vs. Hard Pretzels vs. Pretzel Buns?
By Lucy Yanckello, Ph.D. Wildgrain, opens in a new tab, is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. Pretzels are a beloved snack showing up everywhere from European bakeries, to ballparks, to bags on the shelf of your grocery store. Although they look basic, pretzels vary widely in nutritional profile depending on how they are made. Knowing these differences can help you pick one that works for your nutritional goals. What’s the difference: Bavarian pretzel vs. soft pretzel vs. hard pretzel vs. pretzel buns? The main difference between these types of pretzels comes down to the dough and how it is baked. All four start with a simple dough of flour, water, yeast, and salt. However, this is where things differ, as the soft and bavarian versions often add butter, malt, or sugar for a more tender bite. What sets a pretzel apart from other types of bread is the alkaline bath that the dough takes before baking. Bavarian pretzels traditionally use a food-grade lye solution, while most soft pretzels use a baking soda bath. The dip is what builds the deep brown crust and signature pretzel flavor. Pretzel buns, like Wildgrain’s Bavarian Pretzel Buns, are made the same way, but are shaped into rolls instead of the signature pretzel twist. Hard pretzels are made using less water in the dough, and once they take the alkaline dip, they are baked low and slow until almost all the moisture is gone. This low and slow baking process is what gives them their crunch, but is also what removes most of their nutrients. Which is healthier to eat, Bavarian pretzel vs. soft pretzel vs. hard pretzel vs. pretzel buns? Bavarian and soft pretzels made with whole grain flour to offer the most nutritional benefits. Whole grain flour provides more fiber, B vitamins, and minerals than refined white flour. Pretzel buns fall into the same category, especially when they anchor a balanced meal. Wildgrain’s Bavarian Pretzel Buns work well paired with a turkey burger and a side of vegetables. Although hard pretzels are lower in calories, they lean on refined flour and a large amount of salt. As such, hard pretzels don't bring much to the table besides crunch. Can diabetics eat pretzels? Are pretzels ok for diabetics? People with diabetes can enjoy pretzels, though the type and portion matter. Most pretzels rank high on the glycemic index. This means they raise blood sugar quickly because refined flour digests fast causing blood sugar to spike quickly. A pretzel made with whole grain flour dampens the glycemic response because the fiber content slows digestion. Pairing a Wildgrain Artisanal Bavarian Pretzel with protein or fat, such as nut butter or cheese, helps slow digestion and keep blood sugar from spiking as quickly. Is it healthy to eat pretzels every day? Is it ok to eat pretzels every day? Eating pretzels everyday can fit into a balanced diet, as long as you pay attention to nutritional quality and portion size. Conventional hard and mass-produced soft pretzels are high in sodium and low in fiber and protein. This means they do little to keep you full. A pretzel built on whole grains gives you more fiber and micronutrients which will keep you feeling fuller for longer. Warming a Wildgrain Artisanal Bavarian Pretzel and enjoying it with a protein rich dip such as greek yogurt or a side of lean protein will help keep you fuller for longer and curb cravings. Enjoying this snack a few times a week is a much more nutritionally beneficial routine than a daily bag of salted hard pretzels. Can celiacs eat pretzels? Are pretzels ok for celiac disease? Traditional pretzels are not safe for people with celiac disease since they are made from wheat flour and thus contain gluten. With celiac disease, even a small amount of gluten can trigger an immune response that damages the lining of your small intestine. For that reason, conventional pretzels are best avoided entirely. Gluten free pretzels do exist and use flours like rice, tapioca, or almond. The dough behaves differently due to this, so the texture and flavor are different from traditional pretzels. If you have celiac disease, be sure to look for pretzels that are certified gluten-free and are made in a dedicated facility. A gastroenterologist or registered dietician can help you find options that are safe for you to enjoy. What is the healthiest pretzel to eat? What is the best type of pretzel to eat? The healthiest pretzel to eat is one that you enjoy. Look for whole grain flour and a short ingredient list. Paying attention to sodium is important too. Some pretzels have more than 400 mg in a single serving. Warming a Wildgrain’s Artisanal Bavarian Pretzel and topping it with something protein rich turns a simple snack into something more satisfying. How do I choose a great pretzel for home delivery? What is the best Bavarian pretzel that I can get at home? Choosing a great pretzel for home delivery starts with the ingredient list. Look for whole or minimally processed flours and other ingredients you recognize such as water, salt, and yeast. Simplicity usually points to better quality dough. Freshness matters too. A pretzel baked fresh and then flash frozen before shipping tastes much closer to what you get in a bakery than what you get out of a shelf-stable bag. Wildgrain’s Artisanal Bavarian Pretzel and Bavarian Pretzel Buns are crafted by skilled bakers and frozen at peak freshness and are some of the best pretzels for home delivery. You bake them straight from frozen meaning you can have a bakery-quality pretzel at home in minutes. Where can I buy the best fresh pretzels online for home delivery? At Wildgrain, we specialize in making high-quality, fresh baked goods that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our popular pretzels include Wildgrain's Artisanal Bavarian Pretzels and Wildgrain’s Bavarian Pretzel Buns. Learn more about Wildgrain and our artisanal baking and cooking methods. Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
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Best High-Protein Foods for Runners
By Dr. Jorge, Ph.D. Wildgrain, opens in a new tab is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. If you're a runner or endurance athlete, you know how important diet is for fueling your workouts and supporting recovery after intense training. With so many options, it can be hard to know which foods to prioritize. Read on as we break down the best foods and diets for runners, including the best high-protein options to reach for before and after your workout. What is the healthiest diet for runners? What is the best diet for runners? The healthiest diet for runners is one that is balanced and nutritious, with a focus on fruits and vegetables, lean protein, healthy fats, and healthy carbohydrates. Running can utilize a significant amount of energy, so it is important to fuel your body properly, both before and after a run. Carbohydrates are the primary fuel source for runners, with fat playing a supporting role, particularly during longer runs. While protein is not a primary fuel source for the body, protein plays an important role in muscle growth, repair, and overall recovery. Fruits and vegetables round out a runner's diet by providing key nutrients that support bone health, muscle function, and overall wellbeing. Ultimately, the best runner’s diet is one that prioritizes nutritional variety and balance across all food groups, keeping you fueled, recovered, and ready for your next run. What not to eat as a runner? What foods should runners avoid? There are certain foods that runners are advised to avoid, particularly before a run. These include foods that can cause digestive upset or dehydration, such as spicy foods, high-fat foods, high-fiber foods, caffeine, and alcohol. Over time, you'll develop a better sense of which foods trigger cramping, gas, or other digestive discomfort that can interfere with your run. Caffeine, for example, can help boost the endurance of some runners but may cause digestive issues in others. Everyone is different, so your body’s response will be the best way to determine which foods are best saved for after your workout. Is a high-protein diet good for runners? What are the best high-protein foods for runners? A high-protein diet is generally recommended for runners and other endurance athletes. Protein is critical to a runner's diet as it helps build and maintain muscle mass. Since muscles break down during a run, adequate protein intake is essential for muscle repair, reducing the risk of injury and supporting overall recovery. Some of the best high-protein foods for runners include lean meats, fish, eggs, beans, and nuts. For runners following a plant-based diet, options like tofu, tempeh, and lentils are other excellent high-protein choices that can support muscle recovery. For a convenient and nutritious snack, Wildgrain’s Traditional Hummus is an easy way to get in healthy fats and a boost of plant-based protein between runs, or you can choose from Wildgrain’s selection of high-protein foods. How much protein do runners really need? Should you eat protein before or after a run? As a general rule, runners should aim to consume around 1.4 to 1.7 grams of protein per kilogram of body weight per day. For instance, a runner weighing 175 lbs (80 kg) should aim to consume between 112 and 136 grams of protein daily. It is recommended to eat protein both before and after a run, with a greater emphasis on consuming protein-rich foods shortly after a workout to promote muscle recovery. A post-run snack or meal that combines protein with carbohydrates, such as eggs on whole grain toast (like Wildgrain’s Sourdough Whole Wheat Loaf) or a serving of hummus with whole grain crackers, can be an easy and effective way to refuel your body. Are waffles good before a workout? Are protein waffles good before a run? Yes, waffles can be a great pre-run meal, especially when paired with other carbohydrate-rich foods like bananas or peanut butter. A combination of carbohydrates and protein is ideal before a run, as carbohydrates can provide quick energy while protein helps to support your muscles. This makes protein waffles, like Wildgrain’s High Protein Maple Waffle, an excellent pre-run option to fuel you before you head out the door. Should runners eat bread? What bread is best for running? Runners should absolutely eat bread. Bread is a great high-carbohydrate option for runners, and different types of bread are better before or after a run. White bread, made from simple carbohydrates and low in fiber, is easy to digest and breaks down quickly to provide fast energy before heading out on a run. Sourdough bread, like Wildgrain’s Plain Sourdough Loaf, is another excellent pre-run bread choice, as sourdough bread is gentle on the stomach and provides sustained energy. Generally speaking, the best bread for runners is one that is either low in fiber for quick pre-run energy or high in protein to support muscle recovery post-run. Experimenting with different bread options can help you find what works best for your body and routine. Should runners eat pasta? What pasta is best for running? Like certain types of bread, pasta is an excellent option to help fuel you before a run or support muscle recovery afterward. White pasta, which is low in fiber and easy to digest, is an ideal choice in the hours leading up to a workout as it provides quick energy. Whole wheat pasta, on the other hand, is a better post-run option, as its higher fiber content and additional nutrients can support muscle rebuilding and overall recovery. Keeping both white pasta, like Wildgrain’s Fresh Tonnarelli, and whole wheat pasta on hand can give you the flexibility to fuel your body based on what you need. Runners can further boost protein intake and support muscle recovery by pairing pasta with other lean proteins like chicken breast or fish. What is the best pasta sauce before a marathon? What to add to pasta sauce to increase protein for runners? Pasta is a classic pre-marathon meal thanks to its high carbohydrate content. The best pasta sauce before a marathon is one that is light and unlikely to cause digestive upset, making a simple marinara like Wildgrain's Classic Marinara Sauce or a light olive oil the ideal choice to top your pasta. To boost protein, you can opt for a meat sauce like Wildgrain’s Sausage Ragu Sauce, or try adding lean ground meat, stirring in lentils, or blending cottage cheese into your sauce of choice for a creamy, protein-rich finish. Where can I buy the best fresh high-protein foods online for delivery? At Wildgrain, we specialize in making high-quality, fresh breads and pastas that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, fresh pastas, and more. Some of our popular high-protein items include Wildgrain’s High Protein Maple Waffle, Wildgrain's Truffle & Parmigiano Reggiano Ravioli, and Wildgrain’s Sausage Ragu Sauce. All of the Wildgrain high-protein foods can be found here. Learn more about Wildgrain and our artisanal baking and cooking methods. About the Author Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
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Best High-Fiber Diet for Diverticulosis and Diverticulitis
By Lucy Yanckello, Ph.D. Wildgrain, opens in a new tab, is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. Diverticular disease is one of the most common digestive conditions in adults, but it is widely misunderstood. Although diverticulosis and diverticulitis involve the same pouches in our colons, the foods that support each stage of this condition are on opposite ends of the spectrum. Knowing the difference can make managing both feel a lot less confusing. What’s the difference between diverticulosis and diverticulitis? Should you eat the same diet for diverticulosis and diverticulitis? Diverticulosis and diverticulitis are two stages of the same condition, but they call for very different diets. Diverticulosis is when small pouches, called diverticula, form in the walls of your colon. It is common and often symptom free, affecting up to half of adults by the age of 60. Diverticulitis is when these diverticula become inflamed or infected. This can cause abdominal pain, fever, nausea, and cramping. For diverticulosis, a high fiber diet keeps stools soft and eases pressure on colon walls. For diverticulitis, during a flare the approach is in direct opposition, with fiber intake typically reduced for a short period of time to give the colon a chance to rest. What is the best diet to heal diverticulosis? What foods calm diverticulosis? A high-fiber diet is widely considered the most effective way to support a colon with diverticulosis. Most adults benefit from working up to 25-35 grams of fiber per day from foods like vegetables, fruits, beans, and whole grains. These foods help keep stool soft and reduce the pressure that contributes to new pouches forming. Good everyday staples include leafy greens, lentils, oats, and whole grain bread like Wildgrain’s Sourdough Whole Wheat Loaf. Fiber works best when you are hydrated, so making sure to drink plenty of water is just as important as what is on your plate. What is the best diet to heal diverticulitis? What calms a flare-up of diverticulitis? The diet during an active diverticulitis flare is centered on giving your colon a break. Severe flares often start with a diet of clear liquids like broth, water, pulp-free juice, and plain tea. From there, most will transition to low-fiber solid foods as symptoms improve. Gentle options during this state include white bread, white rice, plain pasta (such as Wildgrain’s Fresh Fettuccine), eggs, and tender fish or poultry. Be sure to consult a healthcare provider to guide you through a flare, including the timing of when to reintroduce fiber. The long-term goal is to return to the same high-fiber, whole food eating pattern that is beneficial for diverticulosis. What are the worst foods for diverticulosis? What is the worst diet for diverticulitis? The eating pattern most commonly associated with diverticular disease is low in fiber and high in red meat, refined carbohydrates, and added sugars. Diets that mainly consist of these foods have been linked to a higher risk of developing diverticular disease and experiencing future flares. During an active flare, anything that adds bulk or irritation to an inflamed colon can make symptoms worse. This includes high-fiber foods, raw vegetables, tough meats, and whole grains. One piece of outdated advice worth reconsidering is the rule about avoiding nuts, seeds, and popcorn, as current evidence does not support restricting these foods during remission. What is the best fiber to eat for diverticulosis? What happens if you eat fiber with diverticulitis? Insoluble fiber is generally considered the most beneficial type of fiber for diverticulosis. It is found in wheat bran, whole grains and the skins of fruits and vegetables. Insoluble fiber works by adding bulk to stool and helping it move through the colon efficiently. This eases the internal pressure that contributes to diverticula forming. During an active flare, fiber is typically paused entirely, as to not add bulk and irritation to an already inflamed colon. Can you eat bread with diverticulosis and diverticulitis? Is sourdough bread ok for diverticulosis? Bread can fit into diverticulosis and diverticulitis diets, but the type that works best depends on where you are in the disease process. For diverticulosis, whole grain bread is a great option because it delivers the insoluble fiber the colon needs to stay healthy and keep additional diverticula from forming. During a flare white bread tends to be the gentler choice. Sourdough made with refined flour is a particularly good option because the long fermentation process partially breaks down starches and gluten which can make it easier to digest than standard white bread. A slice of Wildgrain’s Classic Sourdough Loaf with eggs or smooth peanut butter makes for a simple well-tolerated meal during recovery. Once the flare has resolved, Wildgrain’s Sourdough Whole Wheat Loaf offers a balance of digestive ease with a higher fiber content. Can you eat pasta with diverticulosis and diverticulitis? What’s the best pasta for diverticulosis and diverticulitis? Pasta is a solid option for both diverticulosis and diverticulitis, and like bread, the right choice depends on what stage of the condition you are in. During a flare, white pasta, like Wildgrain’s Fresh Tonarelli, is easy to digest and gentle on an inflamed colon. It pairs well with light broths, soft proteins, or a drizzle of olive oil. A little extra cook time can make any pasta softer and easier to tolerate during and immediately following a flare. During remission, whole wheat pasta is a better everyday choice because it offers more per serving and supports the colon to lower risk of future flares. Tossing pasta with white beans, sauteed greens, and olive oil is a satisfying high-fiber meal for the remission phase. Where can I buy the best fresh high-fiber foods online? At Wildgrain, we specialize in making high-quality, fresh breads and pastas that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, fresh pastas, and more. Some of our popular items include Wildgrain's Traditional Hummus, Wildgrain Slow-Fermented Veggie Pizza, and Wildgrain Whole Wheat Sourdough Loaf. Learn more about Wildgrain and our artisanal baking and cooking methods. About the Author Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
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