> Masa harina (best), white rice or oats, and brown rice. The phytic acid in the oats block absorption of much of the [[calcium]]; cooking the oats much longer than usual might improve its nutritional value. > [Sourdough bread] Naturally fermented sourdough is less harmful than standard or unleavened wheat products, but any [[starch]] tends to stimulate appetite by activating fat synthesis. The same number of calories in [[fruit]] would be less fattening, and would keep your blood [[sugar]] steadier, improve your [[sleep]] and mental energy. > [Millet Flour: goitrogen] It’s only a diet dominated by goitrogenic foods that’s a problem, small amounts don’t have noticeable effects. > [Can white bread cause intestinal irritation and endotoxins?] Yes, white bread is usually artificially leavened, and so contains unmodified [[starch]] and [[gluten]]. > [Follow up: okay to eat on occasion or is it likely to cause allergic reactions if [[gluten]] sensitive?] Yes, it's definitely a problem for people who are sensitive to [[gluten]]. Home-made bread, that's soaked for about 12 hours during leavening, is much safer than the typical commercial bread. > [Sourdough] It’s the time of soaking that lets the enzymes break down the gluten, so I think the longer time is probably better, but I haven’t had experience with longer than about 16 hours. The nature of the starter makes a difference, and adding sugar is a way to prevent the development of a bad taste. It’s essential to use flour that hasn’t been heat treated. [Source](https://lowtoxinforum.com/threads/ray-peat-email-advice-depository.1035/post-253706) > [If you are offered either white bread or white rice, which one would you choose? I heard white rice reduces androgens that’s why Asian men have a lot less hair than other races..] In general, I think white rice is safer. Real sourdough bread, in which most of the gluten has been degraded, is probably about as safe as rice. I think nixtamalized corn is the safest. [Source](https://lowtoxinforum.com/threads/ray-peat-email-advice-depository.1035/post-261444)