Bread is a basic food that people around the world eat everyday. Bread is used at every meal, in various ways. For breakfast the bread is eaten toasted, as part of the sandwiches, while at lunch it can accompany various dishes.
Over time, bread was a main source of food. However, few people know what contains bread or which bakery products should choose for optimal health and nutrition.
Many bakery products are promoted as natural and healthy, while they contain ingredients and additives that can be harmful to a person’s health. Most people consume these products without reading the nutritional information and ingredients on their labels.
The excessive consumption of bakery products, in the absence of other foods, deprives the body of vitamins and minerals, including iron and folic acid.
2. Bread and extra pounds
If a person prefers bakery products and is overweight, the habit of eating bread could be a part of weight control problem. In general, there is too much bread and other refined grains. When a person is hungry, it’s tired, stressed tend to eat breads rather than carrots, for example. The problem is that the higher a person eats more bread, the more he wants to consume.
Often, white bread, crackers, pretzels and refined grains are the main foods that must fight those who want to maintain their weight. However, whole grains are a type of food that is usually included in weight loss diets.
A recent study revealed that people who followed a diet that involved eating a reduced number of calories included whole grains (such as whole wheat bread) in their diet.
They lost a lot of fat accumulated around the abdomen compared to those who ate only refined grains because they provide more vitamins, minerals and fiber than processed. However, including whole wheat bread, if it exaggerates can accumulate extra pounds.
3. Bread and type 2 diabetes
Some research associate bread with increased risk of onset of type 2 diabetes, which is characterized by abnormally high values in sage. If the disease is not treated, this will result in damage to blood vessels and organs.
The use of any kinds of carbohydrates raises blood sugar levels, causing insulin release. Sugars and refined grains increase blood sugar levels faster than complex carbohydrates found in foods, including vegetables and legumes.
Complex carbohydrates are digested more slowly and their ability to cause sudden rise in blood glucose levels is limited. In people with type 2 diabetes, the cells resist to insulin, while the blood glucose and insulin levels are high.
Due to overload, the cells that provide insulin will deteriorate and the body can eventually stop the production of insulin. Scientific research has shown that reducing the consumption of foods that contain refined grains help prevent type 2 diabetes.
Wheat bread has more fiber than refined bread and helps slow the absorption of carbohydrates eaten at the same meal or snack.
4. Bread and gluten intolerance
It was long considered the bread has a negative effect on health. Currently, bakery products are often blamed in the mass-media, because the consequences of gluten which is found in wheat, rye and barley.
People who suffer from celiac disease cannot tolerate gluten, because their immune system mistakenly identifies it as dangerous and triggers a reaction resulted in an attack on the body’s own tissues. In these conditions’ case intestinal villi are affected, while the nutrients from the consumed foods are difficult to absorb.
People who suffer from celiac disease must avoid any source of gluten. In case of many people who report health problems (including stomach problems, bloating and fatigue) the leading cause is the sensitivity or intolerance to gluten.
Therefore, people who suspect that foods containing gluten are those that trigger the unpleasant events, should stop consuming them. If confirms that gluten is the cause of these symptoms, with some help from a nutritionist, can design a personalized meal plan that will help eliminate health problems.
5. What does the excess consumption of bread mean?
A diet can be healthy and do not contain bread, as long as bakery products will be replaced with beans, brown rice and other whole grains, fruits and vegetables.
If there is no reason to remove bakery products from the diet, it is important to determine how much bread is indicated in a balanced diet.
People who eat 2000 calories daily need about six servings per day of products that contain whole grains. A small bagel contains about 100-150 grams of grain which should cover cereal requirements for the day. If this bagel does not contain whole grains will be difficult for health to be sustained by consumption of grains.
6. How to choose the best bread
Here are some tips that may be helpful when choosing bread:
- Buy bread that contains whole grains – it should contain whole wheat or whole oats.
- Purchase whole grain bakery products that have low weight – it is better to eat small but quality portions of bakery products.
- Do not choose bread by color – different types of whole grain bread may have a slightly darker color than white bread, but some manufacturers may add food coloring and molasses to refined products and they will also have a darker color. There will always check the ingredients on the label.
- High fiber bakery products – will consume mainly types of bakery products that contain at least three grams of fiber per serving.