The bread is not the enemy!
Regardless muffin, bagel or pizza crust, bread instills fear in the hearts of dieters everywhere. The bread is sometimes known as the culprit for unwanted weight gain, but is he really doing the damage we believe?
The answer is both yes and no. Bread is a starchy food that is calorically dense. Refined grains, like white bread, pretzels and bagels are carbohydrates that are low in fiber and not very filling. This combination causes net sugar peaks in the blood, which are related to the development of diabetes. While refined carbohydrates give you a spike in energy, this energy is not sustainable, making it easy to consume large quantities and gain weight while not feeling satisfied.
Unlike refined grains, whole grain breads can be incorporated into a well-balanced diet and can support weight loss. Whole grains are fibrous carbohydrates, which do not cause sharp peaks of sugar in the blood and are digested more slowly. Whole grains contain more vitamins, minerals and fiber, and therefore are more nutritious and filling. Whole grains are wheat, rye, barley, quinoa, millet, teff, wild rice, oats, buckwheat and amaranth, to name a few. Those on a diet of 00 kcal should eat about six ounces of grains per day (AHA). Beware though, just a bagel (whole wheat or refined) can be half your recommended daily intake alone, so choose your cereal wisely!
In summary, regarding bread, fear not! portion control and the ingredients are essential to make your grain count
rye Regulation :.
- Make at least half your whole grains
- Buy bread with at least 2 grams of fiber
- Choose bread with no more than 110 calories / serving
- Cut the unnecessary sugar selecting a bread with less than 4 grams of sugar per serving
- Find a bread with 3+ grams of protein for a more filling effect
- bread goal with zero grams of saturated fat
Sources: American Heart Association, WebMD, whole grains Council, LifeWork EAP strategies and Adventist HealthCare. The Health Council of the week is for educational purposes. For medical advice, consult your doctor. Feel free to copy and distribute this health resource.
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