How many times have you heard the phrase “do not eat bread, is getting fat "; It is a myth that has accompanied it for decades, although it is a food that has been a staple of the human diet for thousands of years – long before the first case of obesity on the planet.
«Bread is an integral part of our diet. Access to it is easy and relatively inexpensive. It is also one of the safest and, depending on the species, nutritious food», he says Clinical dietitian-nutritionist Dimitris P.. Bergeletos, member of the teams of Specialists in Sports Nutrition and Public Health of the Panhellenic Association of Dietitians-Nutritionists.
Although, Nevertheless, we should prefer it over other processed cereal-based foods, many avoid it for no reason. Cause for’ these are the myths that accompany it. Mr.. Bergeletos explains the truth about three of the most prevalent:
Myth: The bread thickens
The truth: No, does not thicken the bread. We can eat bread every day and not just not gain weight, but to lose weight as well. One slice of bread contains less than 70 calories. Therefore, can be a food even for people who follow a strict weight loss diet.
What thickens, Nevertheless, is what we put on the bread or between two slices. And if you do not believe it, think about what a hamburger contains.
Myth: I eat a nut to lose weight
The truth: Too often dieters choose to eat nuts instead of bread. There is a big misunderstanding here: nut per gram yields 3,5 calories (wholesale), while the bread 2 calories. Consequently a barley roll that weighs 70 grams offers 245 calories. These calories correspond to 3 to 4 slices of bread!
How is this possible?; It is simple. Due to the baking, the nut is dehydrated and eventually becomes denser in caloric content (wheat flour, barley flour, rye flour etc.).
On the other side, may be more filling, due to the chewing process (it is hard, more saliva is produced and therefore amylase, while it is also more digestible).
Myth: Brown bread does not thicken
The truth: It has the same calories as white, it's just more nutritious. In fact, has three times more fiber than white, therefore a slice offers us more than 10% of our daily fiber needs.
Brown bread also has a low glycemic index (raises sugar gradually and not abruptly) and better hunger satiety index. For’ For these reasons it is preferable for patients with diabetes and those trying to control their weight..
End, Brown bread contains more B vitamins and more iron.
Who should f’ really beware
Those who really need to be careful what kind of bread they consume and in what quantity are certain population groups, such as:
- People with diabetes. Prefer black, but in reasonable quantities, according to the instructions of the treating physician and their dietitian
- Patients with celiac disease. These patients should avoid gluten (is a protein contained in flour). Therefore, they should choose gluten-free flour products and in the quantities recommended by their doctor..
- Those who need to eat a little salt. The bread of the trade (in the oven and standard) usually contains a lot of salt. However, many bakeries also have breads with little or no salt (you have to ask for it), ενώ και στο εμπόριο αρχίζουν να κυκλοφορούν ψωμιά με λιγότερο ή καθόλου αλάτι. Σχετικά πρόσφατα, Moreover, A cooperation protocol was drawn up between EFET and the Bakers' Federation regarding the reduction of salt, says Mr.. Bergeletos. The goal is for the salt content of the bread not to exceed that 1,2%.