Types of bread in the balance of fitness

When a person announces his desire to lose weight, he quickly eats a bit of simple advice to stop eating bread.

Is it true that bread must be removed from the table, to reach the goal of grace?

It is known that white bread may increase weight in general, especially when eaten in large quantities daily, which doubles the body's proportion.

However, nutritionists don't recommend removing bread from the diet but replace it with white bread, brown bread (or flax bread, wholegrain bread or oat bread), for a healthier life.

There are wholesale alternatives to white bread, which are of good nutritional value, without losing sight of the gluten-free options, which are suitable for individuals who have a wheat allergy.

In the following, an overview of some types of bread and their role in nutrition:

White bread

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It is the most consumed in Arab homes. White bread contains simple carbohydrates, noting that this type of starch is easily broken down in the body, making it feel hungry shortly after eating! White bread is prepared from refined flour, which the body quickly absorbs because it contains an abundance of simple sugars, and the latter quickly turns into fats in the human body. Some studies have noted that eating plenty of white bread is significantly associated with obesity and the risk of non-communicable diseases, such as type 2 diabetes and chronic heart disease.

In a loaf of white bread (60 g) 160 kcal; 30 grams of carbohydrates, 4 grams of protein, and 2 grams of fat

Brown bread

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Brown bread has many shapes and components, and it is also classified on the list of starches, but the difference between it and white bread, is that the first consists of complex polysaccharides compared to the simple starches in white bread.

Note that complex starches have better nutritional value than simple carbohydrates, as the former are digested more slowly, and brown bread contains a high percentage of fiber. Consequently, brown bread feels full for a longer time, which means that this type of bread is a good option for controlling weight, without losing sight of the importance of complex carbohydrates for people with type 2 diabetes. It helps control high blood sugar after meals.

In a loaf of brown bread (60 grams), 160 calories are similar to white bread, but the ingredients of brown are different, as the latter contains more proteins and fibers, and the latter differs according to the seeds used in making brown bread.

Whole grain bread

In this type of bread, bakers keep all the wheat grains intact, including the bran (the hard outer layer of wheat, which is rich in fiber) when making, so this type of bread contains proteins, fats, vitamins, minerals, and beneficial plant compounds, in addition to complex starches. Eating a moderate amount of whole grain bread helps maintain weight, and a person feels full for a longer time. Studies also link eating wholegrain bread with several health benefits, including a reduced risk of type 2 diabetes, heart disease, and some types of cancer.

In a loaf of wholemeal bread (60 g) 140 kcal, 30 grams of complex carbohydrates, 5 grams of protein, 0.5 grams of fat, and 5 grams of fiber are suitable for a healthy digestive system.

Flaxseed bread

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Flaxseed bread, made primarily from whole grain flour and flaxseed, is classified as beautiful pieces of bread, as flax seeds are highly nutritious and provide several health benefits. It is an excellent source of alpha-linolenic acid, an omega-3 fatty acid found in plant foods. Studies show that eating flaxseed improves metabolism and the health of the digestive system.

In a loaf of flaxseed bread (60 g) 140 kcal, 24 grams of complex carbohydrates, 8 grams of protein, 1 gram of fat, and 7 grams of fiber.

oat bread

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Oatmeal is highly nutritious, associated with many health benefits, and is a healthy choice that can be substituted for white bread. Oat bread is usually made from a mixture of oats, whole-wheat flour, yeast, water, and salt, and is packed with fiber and nutrients, including magnesium, vitamin B1 (thiamin), iron and zinc. It is worth noting that the fiber found in oats, known as beta-glucan, reduces cholesterol levels, regulates blood sugar levels, and reduces high blood pressure.

In a loaf of oat bread (60 g) 160 kcal; 28 grams of carbohydrates, 7.5 grams of protein, 2 grams of fat, and 5 grams of fiber.

Thanks for reading


Header photo by Flo Maderebner from Pexels

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