But I can eat pasta in Europe!

Have you ever traveled through Europe and felt like you could eat more bread, pasta, and baked goods without the stomach discomfort you usually experience at home in the U.S.? I’ve experienced this, especially when visiting Italy and France. After discussing the phenomenon with my friends, family, and clients, I realized I’m not alone. Over the past few months, I’ve researched why this might be true for many people. Here’s what I’ve discovered:

The Type of Wheat Matters

Various wheat types are categorized by their gluten and protein content. The main categories include hard wheat, soft wheat, and ancient grains.

Hard Wheat (Modern Grain)

Hard wheat comes in two varieties, red and white, with their differences based on flavor and texture.

• Red wheat is darker due to tannins and has a nuttier texture. It also contains more protein and gluten than white wheat.

• White wheat, which has a protein and gluten content of 10-14%, is widely used in the U.S. for all-purpose flour in breads and rolls.

Soft Wheat (Modern Grain)

Like hard wheat, soft wheat comes in red and white varieties.

• Red wheat generally has a nuttier texture and a higher protein and gluten content than white wheat.

• Soft wheat has a lower gluten and protein content (8.5-10.5%) and is typically used in pastries, cookies, and tortillas.

• Soft wheat is more commonly used and sold in Europe.

Ancient Grains

Ancient grains include spelt, einkorn, and emmer. These types of wheat are known for their higher protein content:

• Emmer flour: 13-15% protein

• Einkorn flour: 15-18% protein

• Spelt flour: 11-17% protein

These ancient grains contain 10-50% less gluten than modern wheat and tend to have more fiber, which aids our digestion. They also have a lower glycemic index (GI), which impacts blood sugar in a positive way. Learn more about GI here.

• The average ancient grain has a GI of 45-67.

• The average modern wheat has a GI of 71.

Ancient grains tend to have a lower gliadin-to-glutenin ratio. This ratio determines the ease with which our bodies digest gluten. The more glutenin (i.e. the lower the ratio), the more elastic and glutenous the wheat is when used.

• Modern wheat’s ratio is 1:1.

• Emmer wheat: 0.7:1

• Einkorn wheat: 0.5:1

• Spelt wheat: 0.8:1

Bread Making

In the U.S., bread is often made using quick-rise yeast, which does not allow time for fermentation. This process prevents gluten strands and proteins from being broken down properly, resulting in short-chain carbohydrates that can irritate those with digestive issues.

In Europe, traditional bread-making processes often involve longer fermentation periods, which reduce gluten strands and short-chain carbohydrates, making the bread easier to digest for people with GI sensitivities.

Preservatives and Additives

The U.S. food industry has fewer regulations regarding preservatives and additives. To extend shelf life, many commercial bakeries use preservatives like emulsifiers and stabilizers, which can contribute to GI discomfort.

In Europe, stricter guidelines regulate what can be added to bread. For example, by law, a traditional French baguette can only contain flour, leavening, water, and salt. In contrast, American regulations allow a wider range of ingredients.

Lifestyle Differences

In the U.S., the fast-paced, “go-go-go” mindset often leads to stress and a sedentary lifestyle, which can hinder digestion. Stress affects the body's ability to rest and digest food properly.

In Europe, people tend to embrace a more relaxed lifestyle, especially when on vacation. You might walk more, enjoy a leisurely lunch, disconnect from work and your phone, and eat fresher foods. This puts your body into a parasympathetic state, allowing it to digest food more easily. Learn more about digestion here.

So, What’s the Conclusion?

It’s not just in your head. Several factors contribute to why eating bread and baked goods in Europe feels different than in the U.S. How can we bring a bit of Europe to our homes?

Steps to Bring Europe Home:

• Experiment with different types of wheat.

  • If you struggle with GI issues, try switching to soft white or ancient grains.

  • I’m obsessed with Einkorn from Jovial Foods.

  • I also love Spelt from Farmer Ground.

  • 00 Flour from King Arthur, which is a soft white flour, is another great option.

  • Consider making fresh sourdough or talking to a local baker about their sourdough recipe.

• Check the ingredients in store-bought bread for preservatives or additives.

• Create a relaxing environment during meals to help your body digest more easily.

ATTENTION: If you believe you have gluten sensitivity or intolerance, please seek guidance from your healthcare provider for a more in-depth discussion. If you have been diagnosed with celiac disease, I would not recommend attempting to consume any of the wheat or ancient grains mentioned above. They all contain gluten aspects.

References:

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4. ^{_{Geisslitz S, Longin CFH, Scherf KA, Koehler P. Comparative Study on Gluten Protein Composition of Ancient (Einkorn, Emmer and Spelt) and Modern Wheat Species (Durum and Common Wheat). Foods. 2019 Sep 12;8(9):409. doi: 10.3390/foods8090409. PMID: 31547385; PMCID: PMC6769531.}}

5. ^{_{King Arthur Baking Company. (2024, January 31). Hard wheat vs. soft wheat: What’s the difference? King Arthur Baking. https://www.kingarthurbaking.com/blog/2024/01/31/hard-vs-soft-wheat}}

6. ^{_{Juhász, A., Kiss, L., Csönge, L., Hamar, E., & Török, K. (2023). Differentiation of ancient and modern wheat based on protein digestibility and gluten content. Food Research International, 163, 112642. https://doi.org/10.1016/j.foodres.2023.112642}}