Bread and its true impact on health. Controversy targeting bread and its effects on health continues to take new dimensions.
Bread provides carbohydrates, fiber, vitamins and minerals (including iron and folic acid), nutrients essential for good health.
Even so, some nutrition experts bread overweight associated with other health problems, while others say that the truth lies somewhere in the middle.
In reality, the bread can be a healthy food, as long as it is prepared with wheat flour and consumed in moderation.
Bread and fattening
People who use food as the main bread and consumed mostly tend to be those that have a problem with weight control and weight gained over time. In reality, the problem is not the bread itself, but refined grains from which it is prepared, you can create an addictive effect on the brain.
Moreover, all foods containing refined flour such as bagels, pasta and other baked goods, raise issues in the correct management of body weight. On the other hand, bread and dough products are made with whole wheat flour, have an adverse effect on weight helps to reduce the number of pounds !
In a special study, people who followed a low caloric diet based on whole grains have managed to lose more than those undergoing a calorie restrictive diet but ate refined grains, like white bread or white rice.
For this reason, nutrition experts offer their vote of confidence of whole grains, as they provide more vitamins, minerals and fiber than refined ones. Abusive consumption of white bread wheat produce weight gain, and this is a principle that all men nutrient should take into account in its diet.
Bread and type II diabetes
Bread consumed in large amounts may increase the risk of type II diabetes, marked by a very high level of glucose in the blood, leading eventually to damage blood vessels and organs.
Any type of carbohydrate consumption entails increasing levels of blood sugar, causing insulin release. Sugars from refined grains grow faster than the glycemic complex carbohydrates that can be taken from healthy foods like vegetables and legumes.
Complex carbohydrates are digested more slowly, so that their ability to cause significant increases in blood glucose levels is limited. This phenomenon is especially important for people suffering from type II diabetes, when cells acquire a resistance to insulin, causing hyperglycemia and the apparition of high levels of insulin. Constant demands cells that produce insulin are materialized in their injury to the point where the body ceases to most secret.
Therefore, replacing refined flour products with whole grain can reduce the insulin resistance and help prevent type II diabetes. In addition, wholemeal bread has more fiber to slow absorption of carbohydrates participate at the same meal or snack.
Bread and gluten intolerance
Since food intolerance has become an important topic of study for health experts, have highlighted a number of disorders caused by allergies caused by substances that are found in food. Bread can cause intolerance to gluten, a protein found in wheat, rye and barley.
People who are intolerant to gluten are often diagnosed with celiac disease, the immune system perceives as dangerous and triggers protein reactions by which the body attacks its own tissues. Symptoms of celiac disease include bloating, abdominal pain and tiredness after eating gluten.
Assessment of normal consumption of bread
Nutritionists say that a balanced diet and healthy bread entirely conceivable if replaced with beans, brown rice or whole grains, fruits and vegetables. If you do not want to give up bread in regular diet, it is important to know what weight should handle this food in the diet.
People who consumes 2,000 calories each day they need more than 6 servings of grain coming determinable ingredient (bread, pasta, oatmeal, crackers, etc. ), that is 170 grams of flour. At least half of them must be made from whole wheat.
To get a clearer idea on optimal consumption of bread a day, consider that a single pretzel bakery can contain 150 grams of grain recommended daily intake. So when you eat flour, rather opt for the cooked meal and limit your portions as possible.
When choosing varieties of bread for daily use, keep in mind the following selection criteria are important for long term health
- Opt for whole wheat. Choose bread that has as main ingredient whole wheat flour or rye flour black.
- Eat small portions. To enjoy the intake of fiber in bread, but to avoid the negative consequences of consuming these foods, eat small portions as much as possible, composed of more than 2 slices.
- Do not be fooled by the color of the bread. Many manufacturers have begun to speculate consumer interest bread healthy and have decided to introduce a series of dyes, white flour to make it appear, in fact, full. Be sure to carefully check the ingredients list and not guided exclusively by the appearance of bread.
- Choose products with the highest concentrations of fiber. Bread and pasta which contain at least 3 grams of fiber per serving are the healthiest options.