Chances are you know at least one person who has given up on carbohydrates to lose weight. But you don’t have to say no to slices of bread, toast, and sandwiches to see your scales moving in the right direction.
In fact, by choosing whole grains, for example, bread can be an absolutely healthy part of a balanced diet, as it provides useful nutrients and may contain fiber that will help you feel full for longer. Also, building healthy eating patterns around the foods you really enjoy can help you stay on track.
Bread often ends up being cut out of the diet, as we said. But experts tell us there is no need to fear this simple food.
If you are trying to take a path to lose the extra pounds, you may find yourself thinking that you need to eliminate bread from your daily menu.
In terms of energy boost, both the traditional and the integral one can be placed on the same level. Bread makes you fat: it is a myth or not
Contents
- Bread makes you fat: is it a myth or not
- How many calories does bread contain
- What type of bread should you choose to lose weight
- The benefits of bread
- Bread makes you fat
A simple idea!
The question to dwell on is this: when we eat bread, we eat it accompanying it with something else or not
. The answer, for most people, is yes. Spreading a few generous tablespoons of jam on the bread, at best, quadruples the total calorie content.
So, essentially, it’s not the bread itself that we need to eliminate from our diet when it comes to calories, but what it comes with.
A slice of bread has 55 calories; a slice topped with 40g of butter and 30g of jam, for example, could raise the calories to 300-400.
Consequently, all of a sudden the debate is no longer about the consumption of bread, or even the flour with which it was made; even less the hypothesis of eating it for lunch or dinner.
By adding 10 g of butter, often invisible, to a slice of warm bread, the caloric value of the “bread” goes from 95 to 169 calories; therefore, butter doubles the caloric value of a food, but it shouldn’t be attributed to bread. How many calories does bread contain
A 20-30 g slice of bread can contain about 55 calories.
The recommendation is 6 servings of cereals a day; the bread is mainly made with cereals, and 6 portions correspond to about 170 gr. Believe it or not, it’s the rough equivalent of 8 slices of white bread or 12 slices of wholemeal bread. Wholemeal bread contains all parts of the grain, so it inherently contains more nutrients. White bread is made with a refined grain, which means it contains only the endosperm of the grain.
During the process of refining or grinding the grain to make flour for white bread, dietary fiber, vitamins and minerals are removed. If these nutrients are added back into the flour / bread (and as discussed above, they are usually added) they are called enriched refined grains, this makes white bread a simple refined carbohydrate. Removing the grain is what makes traditional white bread softer and fluffier. While wholemeal bread is made using wheat, this makes wholemeal bread a complex carbohydrate and as mentioned has more fiber. More fiber provides various health benefits, especially if you are on a diet, increasing your fiber intake will help you feel fuller for longer and this should help you eat less throughout the day.Which Type of Bread Should You Choose to Lose Weight
If you are looking to lose weight, you should choose a type of bread that is high in fiber. Adults need around 30g of fiber to stay healthy each day, and two slices of wholemeal bread contain around 5.3g of the daily fiber needed to keep the digestive system in good condition.
And of course, wholemeal bread is always preferable if you are keeping an eye on your health.
Wholemeal bread is preferable in its fat content; gram for gram has less than half the amount of some other varieties.
Another advantage of wholemeal bread over other types of bread is the energy it provides. Because the sugars in wholemeal bread take longer to digest than other types of bread, whole grains will keep you fuller for longer.
And to increase the nutritional value, choose a grain and seed bread type, but make sure you stick to the recommended portion sizes as they can increase your daily calorie count.
Another thing you need to pay attention to is the salt. The amount of salt hidden in the bread, in fact, can push you beyond your recommended daily allowance; you may end up eating more salt than you should in one day.
Obviously, we recommend that you always consume fresh bread, which you find at the bakery, if possible, and avoid the packaged one you find in supermarkets, which contains many preservatives. The benefits of
bread White bread often contains calcium and iron; Research shows that 4 slices of bread could provide you with over 30% of your recommended daily allowance of calcium, while the amount of iron depends on the bread making process.
Bread contains a lot of fiber, and fiber is essential for a healthy gut. Fiber helps normalize bowel movements and can help control blood sugar levels.
Bread also contains protein, believe it or not; in the 1960s it made up an average of 14.4 g of protein in people’s daily diets.
Bread contains B vitamins and folic acid.
Vitamins of group B and folic acid are particularly important for obtaining energy during the day, through our diet, also avoiding harmful snacks; they also help keep skin and nails healthy. Bread makes you fat
A simple idea!
As we have seen, bread does not have such a heavy or harmful carbohydrate content; the problem is to be careful of what you associate with a nice freshly baked crispy bun.
If you are on a diet, you will not go wrong by choosing wholemeal bread. Whole Grains Have Multiple Health Benefits: According to the USDA, people who consume at least three servings of whole grains each day are at lower risk for diabetes and heart disease. And several studies have shown that diets high in whole grains are associated with lower body weight. But What Matters As Whole Grains
In addition to common examples like oats, brown rice, barley, and quinoa, whole grains include flours ground using the whole grain, which retains its fiber, vitamins and minerals. Buckwheat, millet, rye, and spelled also qualify as fiber.
