I know you love bread and likewise, many people love it too.
It’s one of the most staple cultural foods in Nigeria and in many countries around the world.
But what’s the perception of bread as a weight loss food?
We’ve two major kinds of bread.
White and wheat bread.
Bread is made from flour mostly wheat and this is divided into 3 layers which include:
- Bran (the outermost layer)
- Germ (the innermost layer) and
- the endosperm – which is in between the two layers and is starchy.
During processing of wheat into flour, some of these layers are removed and they’re very nutritious.
You can start to imagine the loss in value.
In a process whereby, only the endosperm (that is the starchy layer) was utilized in making the flour, such a kind of flour is what produces the white bread.
In other words, where the processing was painstaking done to keep the 3 layers, such a flour have a vast amount of nutrients such as the almighty fiber, zinc, folic acid, magnesium, selenium, chromium, vitamins B6 and E.
And that’s that kind of flour produces whole wheat bread.
Are you beginning to feel and accept changing white bread for whole wheat bread is better now?
Well, if you believe so, you’re on the right track.
Wheat bread can’t be compared to white bread with the advantage of it high complex carbohydrates.
This makes blood sugar not to spike up unnecessarily thereby causing not good for diabetics and it can hamper weight loss with extra weight gain.
There was a 10-year study done by Harvard and it was discovered that people who ate bread with high-fiber content had a lower propensity to develop heart attacks and strokes.
In addition, research carried out by the University of Washington shows eating whole wheat bread can lower the risk of getting heart disease by 20%.
Therefore, food rich in fiber helps digestion by slowing it down thereby not making it produce high blood sugar which can lead to insulin shutdown which will lead to fat storage. Thus, it helps with weight loss and maintenance as well.
Be careful about eating white bread or better you avoid it.
Some bread makers have disguised their bread enriches in nutrient but it’s all lie.
When flour has been badly processed and refined, it lost almost 30 nutrients and hardly will 5 nutrients find it way back with the essential fiber content gone.
Where are you going to get the rest of the nutrient?
What kind of bread recipes can give you that lost nutrient?
Besides, to makes things worse, some are added with benzoyl peroxide, chlorine dioxide, and potassium bromate during baking which makes it unhealthful and risk to the body.
White bread is synonymous with refined carbohydrates.
It spikes your blood sugar beyond the normal level, thereby giving insulin more jobs to do beyond control where in the process; it ends up storing them fat.
This is one of the main reason you’ll add up unnecessary excess weight if you keep eating white bread or you eat too much.
So, it’s better you opt for whole wheat bread and you still have to exercise portion control over it.
Whole wheat bread: 1 slice (28 g) = 69 calories
White bread: 1 slice (25 g) = 67 calories
In a nutshell, quantity is important based on 1500 to 2000 calories daily.
You don’t necessarily need to stress yourself about counting calories, what matter most is the nutrients and just imbibe the habits of not eating too much and you’ll feel fuller.
That’s why it’s shown to be effective in breaking down your daily food intake into 5 or 6 with early morning breakfast compulsory.
How Best Can You Identity Both White and Wheat Bread?
White bread should be easily been known by their true color (white) but some manufacturers are employing some marketing tricks like adding brown color.
Some are honest to depict it on their label or ingredient list as white bread made from white flour or ordinarily flour.
Wheat bread can be identified by the label “Whole wheat bread” or “100% Whole grain” or “100% Whole wheat grain“.
Remember “whole wheat” is different from “100% whole wheat grain”
Whole wheat bread is brown in color but we can’t use color an identifier but the best way to know whole wheat bread is through it ingredient list and label.
Make sure it ingredient list contain 100% whole wheat flour or unbleached whole wheat flour and it should be listed as first which signify the major ingredient.
Watch out for an ingredient list that has too much composition with so many chemicals name.
In fact, avoid them or feel suspicious about them.
In addition, you can make sandwiches out of them.
Now, you can enjoy eating bread if like to lose weight and/or keep to healthy eating as a lifestyle.
Share your thought and contribution.
Image credit: Classofoods