How to eat bread in diet

 How to eat bread in diet

"Do you want to lose weight?" Stop eating bread! ” How many times have you not heard this recommendation?

As if bread were the No. 1 enemy of the figure, and its elimination would automatically cause weight loss. Yes, bread is a high-calorie food, but it does not have even half the calories of nuts or seeds, nor a third of the calories of oil…

The real problem with bread is its quality, and the difference is made by what type of bread you choose to eat, because white bread has empty calories, no nutrients (it is devoid of vitamins and minerals), while wholemeal bread helps you lose weight healthily and to load your body with quality nutrients. But be careful that the type of black bread consumed is not obtained with the help of caramel dyes, meant to fool an eye… not very formed.

Also pay attention to the myths of gluten-free bread - which… no, is not healthier.

Gluten itself is neither bad nor unhealthy if it is natural and not added artificially.

Gluten is actually a sticky protein found in cereals (wheat, barley, rye, etc.)

If you do not have a specific disease - called gluten intolerance or celiac disease, it is no problem to eat natural foods that contain gluten.

But the gluten used artificially as an additive in the food industry can cause you problems. Its role is to help grow bakery products - it is what makes the dough elastic, fluffy and beautifully grown. Gluten can also be found in pasta, beer, medicines, ice cream, commercial mayonnaise, sausages.

You should NOT give up gluten if you do NOT have gluten intolerance diagnosed by a gastroenterologist. But YES, if you often feel powerless, tired, have frequent problems with bloating and digestion, it is worth giving up processed pastries and confectionery that have certainly added an increased amount of gluten artificially.

Why white bread doesn't help you lose weight

No, it's not about the number of calories, because the difference is insignificant: white bread has about 265 calories / 100 g, and wholemeal between 230 and 260 calories / 100 g, depending on the manufacturer. But the quality of the calories is the difference.

Here are 4 reasons why you should give up white bread:

1. Contains "empty" (non-nutritive) calories. The white flour used to bake white bread is obtained by removing the outer shell of the wheat grain (bran). In other words, it no longer has fiber, vitamins and minerals, it has become a "bad" carbohydrate.
2. It makes you bloated and makes you hungry. According to studies, the main cause of bloating in women over 35 is the consumption of white bread. Moreover, being a "bad" carbohydrate, white bread quickly increases the level of insulin in the body, which makes you hungry shortly after consuming it.
3. Contains harmful E's In addition to the fact that the "normal" bagel is poor in nutrients, there is also the problem of E's. For loosening the dough, for taste, appearance and framing the bread at an affordable price, E's are generously added to the manufacturing process. Unfortunately, "normal" bagels do not have a package detailing the contents.
4. It makes you sick and makes you fat. Studies that have monitored the eating habits and weight of thousands of people have found that those who eat two or more servings of white bread a day have a 40% higher risk of becoming overweight or obese in 5 years compared to those who eat. wholemeal bread, bran or graham, thus exposing to chronic diseases such as type 2 diabetes, cardiovascular disease, cancer, etc.

Why wholemeal bread helps you lose weight

I will now give you as many reasons to choose wholemeal bread instead of white:

1. She's full. Again, celebrities are the fibers that help lower the glycemic index of bread, which keeps the feeling of long-term satiety, helps you eat less and, implicitly, protects you from diabetes.
2. Stimulates intestinal transit, which has a beneficial effect in balancing the intestinal flora, digestion and metabolism. Wholemeal bread contains fiber - an indigestible substance essential in intestinal transit, which prevents and relieves constipation and reduces the risk of digestive diseases (ulcers, irritable bowel syndrome, etc.) and colon cancer. The recommended intake for a healthy body is 15 g of fiber per 1000 calories. Wholemeal bread has 5.7 g of fiber / 100 calories.
3. Lowers cholesterol. Fiber has also been shown to be very effective in reducing the absorption of bad cholesterol in the body, which translates into a decrease.
4. It is rich in micronutrients, with a content three times more vitamins and minerals and five times more magnesium, calcium and phosphorus compared to white bread. Only 100 g of wholemeal bread covers 20% of the daily requirement of vitamins B1, B3, B6 and 20% of the need for iron.
5. Increases the ability to concentrate, through the content of B vitamins, which stimulate the nervous system.

Even if you are on a weight loss diet, you can eat bread daily, provided it is wholemeal and does not exceed 4 slices of bread (100 g in total), distributed as follows: 2 for breakfast and 2 for lunch. But be careful that the bread is weighed before it is toasted, as dry bread has twice as many calories as fresh bread at the same weight.