Some say that bread is harmful empty carbohydrates, some remember that bread is the head of everything, and some believe that warm bread from a bakery should not be eaten at all. We decided to ask an expert whether to eat bread or not.
Why does such a question even arise? There are apparently several reasons.
When we eat bread made from whole grain flour, there are no sharp spikes in insulin (unlike eating bread made from premium wheat flour), which means that we feel fuller longer.
Here is an example of ingredients for something healthy that you can prepare at home in the oven:
Knead the dough and bake in the oven.
It is better to eat bread chilled, since in this case the starch that forms its basis acquires a special structure and becomes resistant. It, unlike its hot counterpart, is digested slowly and little and in this respect is more like fiber. Simply put, it's healthier. The same applies to the beloved by many.
It would seem such a simple product - white bread. And how much controversy surrounds him! Is it harmful or beneficial? Is it really necessary on the dining table? Roskachestvo regularly receives questions from consumers about wheat bread. The most popular of them were answered by Elvira Ter-Oganesyants, member of the National Association of Dietetics and Nutritionists, therapist medical clinic"DOC+".
The material was prepared with the support of Aif.ru.
White bread is a great source of energy! After all, it is prepared from high-grade wheat flour, which contains mainly starch and dextrins - high-calorie, easily digestible carbohydrates. Therefore, such bread is necessary for people leading active image life. This mainly concerns children and athletes. After all, the first ones grow quickly and constantly move. And the second, before training and competitions, needs high-calorie food that is well absorbed.
2. Is it true that eating white bread makes you fat?
Indeed, regular consumption of white bread increases the risk of developing diabetes mellitus and obesity. But this applies to people leading a sedentary lifestyle. The fact is that white bread has a very high glycemic index - that is, when it is consumed, blood sugar rises sharply. As a result, an intense release of insulin (sugar-lowering hormone) occurs, and sugar from the blood is utilized into adipose tissue. So soon you feel hungry again.
3. At what time of day is it most beneficial to consume this product?
It is best in the first half of the day, since at this time the metabolism in the body is at its highest. And the energy received from bread will be used usefully, and you will have enough energy throughout the day. I strongly do not recommend eating white bread in the evening and especially before bed, since the increase in blood sugar due to eaten bread inhibits the natural process of fat burning during sleep, which again increases the risk of developing obesity.
4. What products are best combined with?
White bread goes well with milk, fermented milk products, soups and vegetables (with the exception of potatoes, since both products large number starch).
Why is it important to eat enough with bread? plant food? The fact is that wheat grain is subjected to strong and aggressive processing in production, as a result of which it loses the vast majority of vitamins, minerals and dietary fiber that our body needs for normal functioning. A long-term lack of vitamins and minerals provokes serious illnesses. Therefore, it is important to compensate for the lack of plant fiber in food, otherwise it can lead to constipation.
It is better not to eat white bread with meat products. The combination of “bread + meat” in the stomach slows down the process of starch digestion, which causes a feeling of heaviness and possible heartburn.
I recommend choosing wheat bread with the addition of buckwheat grain, millet, oats, sunflower and flax seeds, as well as with the addition of onions, paprika, pumpkin, and carrots. In addition to starch and calories, this bread contains healthy fiber.
5. At what age can you eat white bread?
From 8 months, starting with three grams and gradually increasing the portion. But it is important to monitor the reaction digestive system baby! If the baby accepts wheat bread made from premium flour well, then from the age of 3 years you can include rye bread, bread made from wholemeal flour, and whole grain flour into the diet. Wheat grains (in particular in the germ and in the shell) contain vitamins B1, B2, PP and E, which are extremely necessary for the growth and development of a child.
6. Is it harmful to eat too much bread for the elderly?
With age, the human body slows down metabolism, reduces energy costs, internal organs They no longer work at full capacity, so moderation in food is generally recommended for older people. They no longer require as many calories as in their younger years, and their excess leads to weight gain. I would recommend that older people minimize the consumption of white bread to prevent obesity and consume mainly whole grain and rye bread, since the vitamins, minerals and dietary fiber they contain help prevent constipation and cardiovascular diseases.
7. What happens if you stop eating white bread?
As already mentioned, white bread is mainly a source of easily digestible high-calorie carbohydrates. As an alternative to white bread, pasta, potatoes, legumes, cereals and grains are perfect. Therefore, white bread is not an indispensable product. If you have a sedentary lifestyle and are at risk of obesity, I would recommend excluding it from your diet.
8. For what diseases is eating white bread undesirable?
Wheat flour contains a substance called gluten (gluten). It is a source of protein, which gives the dough elasticity and airiness. The immune system of some people perceives gluten as an allergen, causing the body to resist it. Since gluten comes from food, the stomach is the first to suffer. Intestinal functions are also disrupted, and the level of absorption of carbohydrates, fats, vitamins and minerals decreases. This condition is called celiac disease (gluten enteropathy): it occurs in one in a hundred people and is quite difficult to tolerate. IN in this case Eating white bread is strictly contraindicated.
However, there are a number of diseases: increased acidity stomach, chronic gastritis or peptic ulcer, – in which white bread, especially dried or yesterday’s bread, is much preferable to rye or whole grain bread, since it is quickly digested and does not injure the gastric mucosa.
9. What should not be in the composition for the product to be safe for health?
In addition to flour, the normal components of bread are yeast (necessary to give the baked goods a fluffy texture) or sourdough, as well as eggs, milk, salt, bran, spices, vegetables, grains, fruits and berries.
However, many manufacturers also include trans fats in bread (margarine, palm oil), preservatives, synthetic flavor and aroma enhancers, which are harmful additives. It is better to refrain from buying such bread.
More than 70% of people who suddenly eliminate bread from their diet lose weight within the first two weeks. Bread was incorrectly placed at the base of the food pyramid that children learn in school with early age. Some of these children may become professional nutritionists in the future and preach the same nonsense about bread. The processed grains used to make bread are unnecessary and even sometimes dangerous for some types of metabolism. And here's why:
1) Whole grain bread may raise your blood sugar more than a Snickers bar
Whole grain bread does not actually contain whole grains. Flour is made by grinding grains into powder. It is thanks to the powdered form that it is easier for the body to digest bread and allow the produced glucose to enter the bloodstream. This increases the fat-synthesis-enhancing hormone known as insulin. In whole grain bread glycemic index higher even than that of chocolate bars such as Snickers.
Elevated blood sugar can cause glycation at the cellular level, when blood sugar reacts with proteins in the body, which is part of the aging process.
This reverse side high-carbohydrate diet, which is so often promoted by ill-informed sources.
2) Bread contains a lot of gluten
Wheat contains large amounts of a protein called gluten.
Gluten consists of substances whose consistency resembles glue (from the English glue - glue), thanks to which the dough becomes elastic-viscous.
Recent data suggests that a significant portion of the population is gluten sensitive.
When we eat bread that contains gluten (wheat, spelled, rye and barley), immune system V digestive tract begins to “attack” gluten proteins.
Gluten sensitivity is often associated with some cases of schizophrenia and cerebellar ataxia (both serious brain disorders).
Gluten is likely dangerous for most people, not just those diagnosed with gluten sensitivity or celiac disease.
The only way to test whether you are sensitive to gluten is to eliminate it from your diet for thirty days, then start consuming it again and see if you have any side effects.
3) Modern wheat is dangerous
The most popular cereal in the world is also the deadliest. According to cardiologist and leading wheat expert Dr. William Davis, modern wheat is no wheat at all, “an excellent, permanent poison.”
Once agro-industrial enterprises began to grow high-yielding grains, wheat became so hybridized that in its own way genetic code does not at all resemble the wheat that was grown in time immemorial. All nutritional value modern wheat in its natural unprocessed state has depreciated by 30% compared to the genetic data of its predecessors. Balance and ratios useful elements in wheat, created by nature itself, have been changed. But the human body and psychology cannot adapt to new changes so quickly.
4) Modern bread contains preservatives and chemicals
Like most modern processed foods, most modern species breads contain sugar or high fructose corn syrup.
Most grains also contain phytic acid (one of the main problems with soy). Phytic acid is a substance that binds minerals important to the body, such as calcium, iron and zinc, and prevents them from entering the bloodstream. Soy advocates consume much more permissible norm phytates (salts of phytic acid) through soy milk, tofu, grains and many others food products, subjected to technological processing. Soybean oil and soy lecithin quite common in bread.
Dough raising agents consisting of azocarbonic acid diamide have only recently been called into question.
Here is the composition of most modern types of bread:
"caption on image"
Ingredients: Whole Grain Wheat Flour, Water, Wheat Gluten, High Fructose Corn Syrup, Honey, Molasses, Yeast. Contains 2% or less: wheat bran, soybean oil, salt, calcium sulfate, leavening agents (sodium stearoyl lactylate, ethoxylated mono and diglycerides, calcium dioxide and/or azocarbonic acid diamide), soy flour, yeast growth supplement (ammonium chloride, ammonium sulfate and/or monocalcium phosphate) , vinegar, calcium propionate (to preserve product freshness), whey, soy lecithin. Contains wheat, milk and soy.
5) Bread is not a nutritious food
NO in bread nutrients, which you can get from other foods in much larger quantities. Wholemeal wheat bread may even slow down the absorption of nutrients from other foods. Gluten, damaging the intestinal mucosa, slows down the process of absorption of other nutrients by organisms.
Despite the number of calories, whole grain bread contains fewer nutrients than, for example, vegetables.
Wheat fiber can cause your body to use up vitamin D stores faster, causing vitamin D deficiency, which in some cases can lead to cancer, diabetes and even death.
6) The link between wheat and diabetes
Director of the Medical Department of the Clinic traditional medicine Southbury, Conn. Dr. Andrew Rubman says consuming wheat (especially gluten, which is found in wheat, rye, and barley) may cause diabetes among people at genetic risk for the disease. He also adds that eliminating gluten from the diet can be beneficial for people who already have diabetes. Dr. Rubman suggests following a gluten-free diet for four to six months and seeing if your blood sugar levels improve. If the answer is yes, then such a diet should be followed for life.
7) Genetically modified enzymes
Enzymes (often genetically modified) are added to flour and dough to make loaves of bread larger and remain soft for days or even weeks. However, according to recent research, one such enzyme, transglutaminase, which is used in food processing and baking, can convert some gluten proteins from wheat flour into substances that are toxic to some people. Even organic bread made in large industrial enterprises may contain such substances.
Manufacturers often sell so-called “elite” varieties of bread containing omega-3, inulin, folic acid etc. But if we don’t pay attention to the ingredients in the main composition of a loaf of bread, then our diet will resemble nothing more than industrial waste with nutrients.
For some, a strict diet is considered an impossible task, so a question such as: “What you need to exclude from your diet to lose weight”, occurs quite often.
In almost all diets, sweets and bakery products, therefore, we suggest studying the question: “How much weight can you lose if you give up them and maintain your usual diet” in more detail.
All methods of losing weight:
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The feeling of fullness is very doubtful, so after eating a couple of pieces of cake there is still room in the stomach for a full meal. meat dish, or vice versa. While a portion of the same buckwheat porridge with boiled meat can deceive the stomach, creating a feeling of complete satiety and providing the body with the necessary amount of energy.
Bakery products made from white flour are generally not recommended to be consumed, either by those who are on a diet or by those who do not have to complain about the size of their waist and hips. Nutritionists warn that once you get hooked on baking, you can say goodbye to your usual size and head to plus size stores.
That is why it is important not only to study the issue of what not to eat, but also to familiarize yourself with the list of foods recommended for weight loss. It is also important to start putting into practice rules such as:
Judging by the reviews, those who did not eat sweets and bread and at the same time ate more or less right managed to lose 3-4 kg in a month.
In general, it’s enough to study the table of caloric content of foods and understand that there are many healthy, or at least harmless, sweets. These include dried fruits, honey, and various baked goods. flaxseed flour, without yeast and sugar, and dark chocolate (no more than 12 bars per week), and jelly made at home from fresh sour fruits and berries, and marshmallows with marshmallows (up to 50 grams per day).
And also, remember that it is better to eat something sweet in the first half of the day, since the likelihood that you will have time to digest everything well is much greater than if you overeat even the permitted dried apricots with blueberry jelly at night.
