The best bread for diet

Bread and diet

Bread is the staple food of many countries and has been consumed all over the world for a thousand years. Being a source of carbohydrates, its consumption has decreased among some who follow weight loss diets. However, consuming it in moderate quantities provides the body with many important nutrients necessary for its functions. It will help you eat specific calories, in addition to eating it in moderate quantities does not increase the risk of obesity. It is worth noting that the American Heart Association, or AHA for short, recommends consuming at least 25 grams of fiber in a diet that contains 2000 calories. thermal; Half of this amount of fiber is made up of whole grains, including whole wheat bread.

The best bread for diet

The calories for different types of bread are the same, as one serving of bread, which is equivalent to 28 grams, contains 80 calories. It should be noted that healthy bread is made from flour made from whole grains, such as; Whole wheat, oats, brown rice, rye, and barley. These whole grains consist of an outer covering of the grain called the bran, the seed embryo called the germ, and the part that contains the starches of the embryo, which is the endosperm. These three parts together are rich in some nutrients, including: B vitamins, some minerals, antioxidants, and fiber as well. Whole grains enhance the body’s health. Some research has indicated that eating them is linked to weight loss and lower rates of risk of heart disease and early death.

It is worth noting that dietary fiber helps with weight loss, due to its low calorie content and its role in feeling full, which reduces the amount consumed of foods that are low in nutritional density, such as; Refined carbohydrates. Below are some examples of the types of bread with the highest fiber content:

• One study indicates that people who followed a low-calorie diet that included eating whole grains, such as whole wheat bread, lost a greater amount of belly fat compared to those who ate refined grains, such as; White bread and white rice. It should be noted that the amount of dietary fiber in a small loaf, which is equivalent to 28 grams of brown bread or whole wheat bread, contains 1.71 grams of fiber.
• The results of one study, which was published in Nutrition Journal in 2009, show that consuming rye bread, which resembles barley, for breakfast has a role in reducing the feeling of hunger before and after lunchtime, and rye bran significantly increases the feeling of fullness, and it is worth noting that a medium-sized loaf Or the equivalent of 28 grams of barley bread, which contains 1.12 grams of dietary fiber.
• 28.35 grams of whole grain bread contains 2.1 grams of fiber.
• The amount of dietary fiber in 28 grams of oat bran bread is equivalent to 1.23 grams.
• 28 grams of wheat bran bread contains 1.4 grams of dietary fiber.

Are there benefits to toasted bread for diet?

There is no study showing that toasted bread contributes to weight loss, and it should be noted that toasting bread represents a chemical reaction in which some molecules break down, which reduces its water content, but without reducing its carbohydrate or calorie content, and if Its decrease is by a very small percentage. On the other hand, the glycemic index (in English: Glycemic index); Which represents how quickly the blood sugar level rises, it decreases when toasting bread, as it slows down the speed of breaking down carbohydrates and thus raises blood sugar levels gradually instead of raising sugar and insulin levels quickly. Moreover, white bread that is exposed to toasting does not need to be high. The value of the glycemic index, because the roasting process may affect the level of raising the blood sugar index, according to a small study published in the European Journal of Clinical Nutrition in 2007.