I think it's clear that there is a growing concern about health and nutrition today. Fortunately, supermarkets offer more and more healthy options, but there are also many options that seem healthy that end up being more harmful than you might think.
A very obvious example is bread. How many different types of bread can we find in a bakery or supermarket today? Almost endless. And of course I'll tell you what happens. We see bread with seeds, grains or brown and we think that we are healthy when eating this bread, but no.
Benefits of eating bread
Well, contrary to what many people think, baking has many benefits. Grains, the main ingredient in bread, are a good source of complex carbohydrates, fibre, B vitamins and minerals such as iron and magnesium.
All of these nutrients are necessary for different functions in the body:
- It saves energy
- They maintain the correct functioning of the nervous system
- They promote digestive health
In addition, as you know, we should always choose whole grains, that is, whole grain bread in the box at hand. The fact that they are an integral part will also help, in addition to having more fibre, keep us satiated for longer.
The question I'm often asked as a nutritionist: Does bread make you fat?
Speaking of bread… here's the star question: Does bread make you fat? no no no! Contrary to popular belief, bread is not responsible for weight gain. It's just another carbohydrate, neither better nor worse.
When can bread be fattened? Well, when it accompanies dishes that are high in carbohydrates, because they contain extra calories. In other words, it makes no sense to accompany pasta or rice with bread, because they contain more carbohydrates than carbohydrates. Now, if your only source of carbohydrates is bread, there is no problem at all.
Bread, especially wholemeal, has a low glycemic index, so it doesn't cause a rapid rise in blood sugar. This can make us control our appetite and prevent cravings.
The five keys to choosing good bread that I offer you as a nutritionist
Well, knowing that we can add bread to our daily life, we will see how we can choose healthy bread. These are the five recommendations I give you as a nutritionist:
1. Read the label or ask the baker
Choose bread made with whole grain flour such as whole wheat, whole rye or whole spelled. Avoid bread that contains refined flour and added sugars.
2. Look for fiber
When shopping for bread, choose products that contain at least three grams of fiber per serving. This way, you will be sure to add this nutritional ingredient to your diet.
3. Avoid additives
Think about what ingredients your bread should contain and make sure it contains just those, nothing more and nothing less. Therefore, avoid artificial additives, preservatives and colorings.
4. Observe the texture
Good whole wheat bread should have a dense texture with visible whole grains. Those that seem thin and light may contain a lot of refined flour.
5. Try different types
You can try different types of bread, such as rye bread or spelled bread. There are so many healthy varieties that you are sure to never get bored of them.
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