Let's find out how harmful bread really is, as well as how much bread can be eaten without harming the figure and health. Yes, there are many carbohydrates in bread, but this does not make it absolutely evil.
If there's one food in the world that many of us have a love-hate relationship with, it's bread . Just imagine the delicious smell of coffee and freshly baked baguettes with a crispy crust. Nutritionists constantly scare us: bread is poison. Fitness trainers unanimously repeat: if you want to lose weight, give up bread . Let's find out how harmful bread really is, as well as how much bread can be eaten without harming the figure and health.
Bread belongs to the grain group. It also includes all products based on wheat, barley, oats or any other cereal . The group of cereals also includes pasta, oatmeal and rice.
Yes, there are many carbohydrates in bread , but this does not make it absolutely evil. In fact, adding bread wisely to your diet is a good idea.
Bread is not the enemy. It (like other grains) gives us fuel that can be used for energy. It also contains B vitamins, minerals and dietary fiber. B vitamins help regulate metabolism and are beneficial for the nervous system. Minerals such as iron and magnesium improve immunity and maintain the necessary level of oxygen in the blood. Dietary fiber is essential for intestinal health. Why not add bread and other cereals to the diet . There is only one thing - choose the right bread .
" Bread is a great product," says Monica Auslander Moreno, MD, founder of Essence Nutrition in Miami. - Unfortunately, we prepare it incorrectly. Bread doesn't really need to be stored for long. Real freshly baked bread goes stale within a day or two at room temperature. And bread from supermarkets, which is stored for weeks, often contains sugar, preservatives and chemicals that are not found in homemade bread , or baked goods bought from a small local bakery."
Answer: 1.5-2 slices.
Nutritionists advise adding cereals (not only bread ) to the diet. Any cereal will help meet nutrient needs. 1 portion of cereals is about 30 g. For comparison: a thick slice of bread cut from a round loaf is about 90-100 g.
The number of cereals needed per day also depends on age, gender and level of physical activity. In general, doctors recommend moderately active women aged 19 to 50 to consume 6 servings per day (1.5-2 thick slices of bread ), and women over 50 - 5 servings. Moderately active men ages 19 to 30 need 8 servings (2.5 slices), men ages 31 to 50 need 7, and men over 50 need 6 servings (2 slices). Children need fewer servings than adults, and those who regularly exercise or lead an active lifestyle need more.
If you eat prepackaged bread , read the labels carefully, not only for serving size information, but also to know the ingredients of the baked goods and the differences between brands and types of bread . For example, some brands contain 12 g of carbohydrates per 1 slice of bread , others - 18 g. Likewise, one type of bread may contain more fiber or less sugar than another.