The bread This is A staple food All over the world. However, despite its great popularity, many restrict its consumption and others Carbohydrates When trying to eat healthy or lose weight.
Although a low-carb diet can be beneficial for some people, the Dietary Guidelines recommend that 45% to 65% of daily calories come from carbohydrates, half of which come from carbohydrates. Whole grains.
“Any type of bread can be part of a healthy diet, but some have more nutrients than others,” he assured the conversation. Business Insider Jamie Knau, Clinical Instructor of Biomedical Sciences Missouri State University (USA).
For example, he Whole bread It contains all the parts of the original grain, including nutrients like B vitamins, fiber and potassium. This makes it a more nutritious option White or refined bread.
“There are whole diets that focus on eliminating bread and other carbohydrates and shaming people who eat them,” he explained. CNN Natalie Moghari, Dietitian from Charlotte, North Carolina.
“I see a lot of customers who think they shouldn’t eat bread, which makes me sad because it’s bread An excellent source of whole grains The expert added. “Yes, it’s true: bread can be part of a balanced diet, and carbohydrates are important for good health.”
Eating might be a good idea Two to three dimensions Whole grains, found in bread, may prevent type 2 diabetes, cardiovascular disease, and colon, pancreatic, and gastric cancers, according to a 2017 study.
“We need carbohydrates to function,” he said. Moghari. “Carbohydrates are food for the brain. If you notice, any time you don’t have carbohydrates, you feel very sluggish, you may have brain fog, you don’t have as much energy.”
1. Whole grain bread
The Whole bread Does not cause hypoglycemia Like white bread. It is made with the original whole grain. This makes it a much healthier option than white bread, as it goes through a refining process that removes the 2 most nutrient-dense parts of the grain, the bran and germ.
Unlike white bread, which contains only carbohydrates, protein and small amounts of vitamins, whole wheat bread Contains: B vitamins, vitamin E, potassium, folate, iron and magnesium.
The Whole grains are high in fiber It can help improve digestive health, keep blood sugar levels stable and control weight Sarah K. Riham, Dietitian Orlando Health.
Further, Investigation The health benefits of whole grains compared to refined grains show that Eating whole grains improves heart health and vitamin absorption More than refined grains.
2. Rye bread
Rye is a type of grain that looks similar to wheat, but is usually darker and denser. “It contains many of the vitamins and minerals found in whole wheat bread, Like fiber, B vitamins, iron and folic acid. Riham insisted.
High content Fiber Rye can Helps regulate blood sugar levels Y Decreases insulin response of the body. It makes you feel fuller for longer, which helps with weight management.
3. Sprouted grain bread
“Bread of Sprouted grains became Whole grains and legumes They are allowed to germinate before being processed to prepare this dish,” said Rhyme.
The process of germination is a Nutrient concentration a little old people Even though the types of nutrients they contain are relatively the same than whole grain varieties.
“Sprouted grains are also in bread “low starch”Added Gnau Easy to digest Especially for those who are sensitive to grains.
Nutrients in Sprouted Grain Bread: Vitamin C, folate, magnesium, iron, zinc, fiber and protein.
4. Wholemeal sourdough bread
“Like sprouted grains, whole-grain sourdough bread contains A Nutritional content a little more “More easily digestible than whole foods,” comments Gnaw.
Sourdough bread is made through a process called sourdough bread Fermentation It involves using yeast and bacteria to leaven the bread. Fermentation reduces the amount of phytates that bind to nutrients and inhibit their absorption. With less phytates, the body can Better absorption of nutrients Leaven is in the bread.
Further It has a lower glycemic index than other types of bread. Sourdough bread is less likely to cause a large spike in blood sugar than other types of bread, such as white bread.
5. Multigrain bread
Multigrain bread is what the name implies: bread made with several types of grain. This includes Whole wheat, refined wheat, barley, flax or oats.
Generally A desire More nutritious than white breadAccording to Raihm, it’s likely to have more fiber, but keep in mind that multigrain doesn’t necessarily mean whole grain.
Some of them Cereals can be refined Their natural nutrients like fiber and B vitamins are stripped away. composition The exact nutritional value of a can of multigrain bread Varies by brand.
More than bread
Bread is rarely eaten alone, so it is important Think about the nutrition of whole foods. If you’re concerned about blood sugar, bread can be part of a balanced diet if you include healthy fats and protein. Moghari.
“Carbohydrates, like those in bread, can provide a quick burst of energy if you eat them alone, but adding Proteins and fats It helps keep the momentum going,” he said. Steph Grasso, Dietitian and TikTok content creator in Washington, DC. “For example, if you’re making breakfast, try adding eggs, butter, or peanut butter to your breakfast,” Moghari added.
For lunch, Grasso, The Sandwiches They are underrated for their ability to combine protein, produce, healthy fats and carbohydrates. If you’re having a big protein salad for dinner, always make sure you have some carbs, like a piece of bread, to go with it.
“It’s about a balance”, Grasso said. “At the end of the day it gives you energy and it makes you feel good. This is more important than finding the best ingredient label Everyone knows what their job is. If you like bread, eat it the way you like, because restricting yourself too much from the foods you like can have a negative effect and is not the way to live a very happy life,” he concluded.
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