Like most people, I really enjoy bread - especially toasted or garlic bread but I do wonder if bread does make us fat or whether this is just another diet myth?
I firmly believe that it isn't one particular food that makes us fat but the amount we eat. After all, everything in moderation really is the key to a balanced diet. As a society, I think the problem is that we rely on bread far too much, often enjoying toast for breakfast, a sandwich at lunch and bread as part of our evening meal. So is it the fact that bread is bad or are we just eating too much of it?
As Isabel De Los Rios states in her book The Diet Solution - 'Americans consume far too much bread, and the negative effects of its consumption are manifest in poor health and excess weight' - and she certainly knows what she is talking about. She also suggests that many people struggle to digest processed wheat so this is a factor that may contribute to the struggle many of us have with most mainstream breads.
Evidence also suggests that white bread isn't a good choice. It has had most of the goodness removed from the flour so does not contain a lot of fiber as well as being high GI and raising insulin levels. However, white bread is also enjoyed in many very healthy countries such as Italy who are reported to have one of the healthiest diets in the world so what does this mean? Why are some nations still enjoying white bread without the unhealthy side effects?
Again, it seems to be in the balance that they have with other fresh, healthy foods such as fish, meat, vegetables and olive oil and also that the bread they eat is very fresh with basic ingredients. Most of the labels on your local supermarket bread will show a long list of ingredients which have very little nutritional value. Even bread that is labeled wholegrain or multigrain isn't always the healthiest choice once you see the long list of artificial additives that they contain to give it a longer shelf life.
So what is the answer? These are my top tips for enjoying bread without the weight gain:
- Bread is fine in moderation don't don't let it become your main diet. Consider other healthy options for most of your meals so that you are not overdoing it.
- Switch to a high fiber version or sprouted whole grain breads which is easier to digest than processed wheat.
- If you do want white bread occasionally make sure it is baked without the addition of all the unnecessary ingredients. Maybe your local bakery will have some better choices.
- If you struggle with digesting wheat in general or have more serious health problems such as diabetes, high blood pressure etc you may want to consider giving up grains altogether.
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