Have you been told that eating bread make you fat? Have you been forbidden to lose weight?
If you answered yes to either question, this article is for you.
Some studies have promoted the Mediterranean diet pattern as a model of healthy eating to prevent weight gain and the development of obesity.
The consumption of bread, which has been part of the traditional Mediterranean diet, continues to decrease in the world, because the opinion of the general public is that bread is fattening.
When we talk about bread, what are we really talking about? Is it the same to eat pre-frozen white bread as a wholemeal bread with sourdough or a tin loaf? Wheat bread, rye bread or gluten-free bread?
I'm sure you've already formulated your answer correctly.
In short, I give you my opinion:
Bread is an expendable food in our diet. We have more interesting carbohydrates at our disposal, but this does not mean you should eliminate them to lose weight if you like it.
It is a nutritionally dense food (250 kcal per 100 grams) and very rich in carbohydrates, so perhaps it is not a good idea to accompany all your meals with large amounts of bread.
If you decide to take it, you must be clear about several things.
On the one hand, we must avoid all bread made with refined flours and choose higher quality bread made with wholemeal flours rich in fiber.
On the other hand, avoid tinned and/or plasticized bread. If you have some time you can make your own bread with wholemeal flours.
Finally, it is very important that you control the amount according to your physical activity. If you don't move, I recommend you reduce your ration.
The hormonal effects of fiber are mediated by insulin and gastrointestinal hormones.
Fiber decreases insulin secretion and consequently reduces the risk of reactive hypoglycemia during the period following absorption, promoting satiety, increasing fat oxidation and decreasing fat storage.
Cholecystokinin, secreted by the cells of the small intestine, stimulates pancreatic secretion and the hypothalamic satiety center (study).
This is the big difference between consuming refined bread or bread with wholemeal flour.
We don't get fat from eating a single food, but from all our daily decisions.
That's why we must rethink whether we really know how to eat.
Some reviews (study) indicate that reducing consumption of white bread, but not wholemeal bread, within a Mediterranean-style eating pattern is associated with lower belly fat and weight gains.
If you want to buy it already prepared I recommend you to look at basically 2 things :
That the content of integral flour is in a percentage greater than 75% and that it is elaborated with quality oils like extra virgin olive oil.
If you begin to analyze labels you will realize that many of the prepared breads offered in the supermarket as wholemeal contain very little wholemeal flour but nevertheless use this claim to "hook" the consumer.
I'm waiting for you in the comments to tell me what your favorite healthy bread is!
If you answered yes to either question, this article is for you.
BREAD CONSUMPTION
Some studies have promoted the Mediterranean diet pattern as a model of healthy eating to prevent weight gain and the development of obesity.
The consumption of bread, which has been part of the traditional Mediterranean diet, continues to decrease in the world, because the opinion of the general public is that bread is fattening.
TYPES AND NUTRITIONAL VALUE OF BREAD
When we talk about bread, what are we really talking about? Is it the same to eat pre-frozen white bread as a wholemeal bread with sourdough or a tin loaf? Wheat bread, rye bread or gluten-free bread?
I'm sure you've already formulated your answer correctly.
In short, I give you my opinion:
Bread is an expendable food in our diet. We have more interesting carbohydrates at our disposal, but this does not mean you should eliminate them to lose weight if you like it.
It is a nutritionally dense food (250 kcal per 100 grams) and very rich in carbohydrates, so perhaps it is not a good idea to accompany all your meals with large amounts of bread.
If you decide to take it, you must be clear about several things.
On the one hand, we must avoid all bread made with refined flours and choose higher quality bread made with wholemeal flours rich in fiber.
On the other hand, avoid tinned and/or plasticized bread. If you have some time you can make your own bread with wholemeal flours.
Finally, it is very important that you control the amount according to your physical activity. If you don't move, I recommend you reduce your ration.
WHOLEMEAL BREAD AND FIBER
The hormonal effects of fiber are mediated by insulin and gastrointestinal hormones.
Fiber decreases insulin secretion and consequently reduces the risk of reactive hypoglycemia during the period following absorption, promoting satiety, increasing fat oxidation and decreasing fat storage.
Cholecystokinin, secreted by the cells of the small intestine, stimulates pancreatic secretion and the hypothalamic satiety center (study).
This is the big difference between consuming refined bread or bread with wholemeal flour.
SO, DOES BREAD MAKE YOU FAT?
We don't get fat from eating a single food, but from all our daily decisions.
That's why we must rethink whether we really know how to eat.
Some reviews (study) indicate that reducing consumption of white bread, but not wholemeal bread, within a Mediterranean-style eating pattern is associated with lower belly fat and weight gains.
WHOLEMEAL BREAD RECIPE
Ingredients
- 500 gr of whole wheat flour
- 300 ml of water
- Olive oil
- 25 g yeast
- 1 pinch of salt
Elaboration
- As a first step, we are going to take a bowl where we will place the flour and salt and stir it well so that it is well mixed.
- Little by little, inside our bowl we will be pouring the other ingredients, we will make a small gap between our flour and we will add the water first, then the yeast and finally the oil of olive.
- With all the ingredients in the bowl what we will do is stir it to create a good dough homogeneous.
- When we have everything well prepared we will cover it with a cloth and let it rest for 30 minutes - 1 hour. We will make it double its size.
- With the dough well ready, we only have to separate it and knead it the way we want to do our bread. We will give it the shape we want and repeat the step above. Another 30-60 minutes covered to double in size.
- With the loaves already in their shape, what we will do is put them in the oven and heat at 220 degrees.
- And ready! We already have our fresh bread made by us.
If you want to buy it already prepared I recommend you to look at basically 2 things :
That the content of integral flour is in a percentage greater than 75% and that it is elaborated with quality oils like extra virgin olive oil.
If you begin to analyze labels you will realize that many of the prepared breads offered in the supermarket as wholemeal contain very little wholemeal flour but nevertheless use this claim to "hook" the consumer.
I'm waiting for you in the comments to tell me what your favorite healthy bread is!
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