Over the years, experts have identified a direct relationship between fat waistlines and the high consumption of bread.
This has been so much that bread is now often considered the enemy of healthy eating and fitness by many.
Bread is loaded with carbohydrates, but it is not the only factor that can alone make you fat.
This may come as a surprise too many, but calories from any food source will contribute to weight gain, not just bread alone.
Weight gain is primarily linked with not burning as much calories as being consumed.
When you over-consume any food, including bread, a calorie surplus is created that leads to weight gain.
There is a strong criticism against white bread as well.
People against having white bread have an issue with its nutritional profile.
White bread has processed carbohydrates which are not good for your metabolism.
While a certain amount of carbohydrates are needed in one’s diet daily, there are much better sources than white bread to get those.
Continuing the argument about white bread, the latest researches and health experts now believe that carbohydrates are not the culprit of weight gain per se.
Instead, it is more of the type of carbs that are to be blamed for weight gain.
Research shows that refined and processed foods, like white bread and white rice, are to be blamed for weight gain.
As far as belly fat is concerned, it is primarily caused by butter, cheese and even some types of meat.
While fats should be avoided as and when possible, consuming excess calories will also affect your waistline and belly fat. This is more likely to happen with women in particular.
Those who consume healthy carbs like whole wheat bread, whole grains are more likely to lose belly fat than those having white bread and rice only.
Avoiding pasta, potatoes and white bread can be helpful when you are trying to lose weight or belly fat.
In addition, a balanced diet with an adequate amount of exercise is also important.
Research states that a balanced diet with modest changes in carbohydrates’ intake can affect belly fat regardless of the change in one’s weight.
A low-carbohydrate diet can lead to loss in belly fat, even though the number of people to have noticed the change is low.
You can still have bread if you are trying to lose weight.
Bread consumption does not cause weight gain, but eating too much of it definitely does.
To reiterate what has been mentioned earlier: modesty is the key.
Bread is a staple food enjoyed worldwide in all kinds of cuisines.
There is no need to avoid it entirely from your diet. You can, however, limit its intake to 25% of your food and enjoy it with other foods groups to avoid consuming it excessively.
If you want to lose weight, consume fewer calories than how much you use during your day.
This means that wherever these calories come from, if you burn more than what you eat, you will lose weight.
It is always better to consume a variety of fresh foods in a balance.
Good health is not just about losing weight, but having all nutrients in a good balance as well.
If you are eating bread, you should be more keen about the bread you pick and the foods you pair it with.
Bread can also be made a healthy option if taken the right way, in your weight loss journey.
Here are five ways you can incorporate in a delicious yet healthy way, in your weight loss regimen:
1. Select the bread having high fiber content.
When picking up bread, remember to have a look at its fiber content. it should be between three to five grams per serving ideally.
Fiber is an agent that eases the passage of stool through the bowels, helping with digestion.
It also maintains your blood sugar levels and catalyzes the fat burning process in your body.
Consuming foods high in fiber will make you feel fuller for an extended period.
This way, you will eat less during the day, i.e. consume fewer calories and potentially use more.
2. Choose whole grain bread.
You should take bread, whose label says 100% whole grain or whole wheat, and ensure that whole wheat is the first thing on the ingredients list.
Refined bread has less fiber and nutrients, as it lacks bran and germ, present in whole-grain bread.
A diet with whole grains has good carbs and a considerable amount of protein, both of which are good for weight loss.
3. Minimize sugar intake.
When eating bread, ensure that your sugar intake from other sources should be minimized.
Bread usually has added sugar as sucrose, high fructose syrup, corn syrup or just white sugar; as opposed to natural sugars found in fruits.
These added sugars will, although relieve your hunger pangs quicker, but will spike up sugar levels.
So, it is important for you to balance your sugar intake during the rest of the day.
4. Look for healthy ingredients in bread.
You should also look for healthy ingredients like nuts and seeds, when buying bread.
These are sources of healthy fats and protein, particularly omega-3 fatty acids, i.e. a heart healthy ingredient easing the inflammation in the body, linked with obesity.
These breads also are more satisfying and filling as compared to regular bread. This will prevent your blood sugar levels from spiking, given their low GI.
5. Pair the bread with the right food.
When eating bread, always pair it with foods that contain macronutrients, i.e. healthy fats and protein, to support your weight loss plan.
In order to have a filling effect, layer the sliced bread with foods like chicken, tuna, peanut butter, avocado, almond butter, hummus, etc.
It is not a good idea to have too many carbs along with bread.
For instance, potatoes and bread are not the most ideal combination to have.
You can instead have other carbs during other meals where bread isn’t one food you have.