For many it is impossible to imagine their daily diet without bread, and for others, even if it is possible, it implies too much sacrifice. What is a hamburger without that soft and salty dough? How to conceive the classic baguettes without flour? However, although it seems hard to believe, it is possible to continue enjoying delicious meals without sacrificing the consistency and satisfaction that comes from eating bread.
The first thing to clarify is is it really bad one or two slices of bread? The discussion about whether eating it or not is correct has more to do with the aesthetic issue.
For people suffering from immune disorders – specifically celiac disease – ingredients such as wheat, barley and rye are discarded. As these people consume gluten – a protein found in the aforementioned trio – an immune response is launched that attacks the small intestine and impairs the absorption of nutrients. And this is not a disease of low prevalence, in fact, according to the Celiac Disease Foundation, it is estimated that at least 1 in 100 people worldwide are affected by it.
For others, maybe a little bread is not too harmful; however, all bread made commercially has very few nutritional benefits compared to other carbohydrates, because they contain harmful sugars, artificial colors, flavors and preservatives that are not exactly harmless.
1.Why can it be unhealthy to eat bread?
There are three major problems with respect to wheat-based products: the glycemic load, the carbohydrate portion they contain and the inflammatory effects of wheat.
1.1 Glycemic index
The glycemic index helps us to know how the amount of carbohydrates – and the nature of them – contained in certain foods affect blood sugar levels. Those who are above 70 on that scale are considered high glycemic index. In large quantities, foods like these can contribute to weight gain and even to the exacerbation of type 2 diabetes.
It does not seem like a good idea to consume them too much, is it? To our surprise – or perhaps not so much – the glycemic index of most bread bought in stores, whether white or whole, is 70 or even more. So if you’re trying to control your blood sugar levels it’s best to avoid it.
1.2 Amount of carbohydrates in your diet
An important part of maintaining a healthy weight is to monitor carbohydrate intake, being aware that this volume corresponds to the daily percentage that you should consume. It is at this point that things get interesting: everyone must consume a different percentage of macronutrients -proteins, carbohydrates and fats- according to the nutritional needs of their lifestyle.
For example, some people may need a diet that contains about 50% of the calories from carbohydrates. However, ideally, most of them come in the form of whole foods such as vegetables, some fruits, legumes and whole grains. In this way, if these calories come from bread, there is very little space left for occasional caprices, such as a glass of wine or a little chocolate.
1.3 Inflammatory effects of wheat
Chronic inflammation is related to the increase in sugar, as well as a high intake of cereal grains. Inflammation can lead to diseases such as cancer and other diseases of the heart and circulatory system. Avoiding inflammatory foods as much as possible is a healthy way to keep these diseases away.
So if you’re looking to lose weight and decrease inflammation – there’s no better reward than a flat stomach – you should cut bread and other wheat-based products from your diet.
9 ways to avoid eating too much bread
- At breakfast
- Instead of cereal, bagles or crepes, you can start the day with a good foot and an important protein load. Eggs are an excellent option, easy and versatile in their different preparations; you can even add vegetables for greater nutritional benefits. If you are one of those who are used to eating eggs with toast, try replacing them with half baked sweet potato or steamed broccoli.
- A cup of Greek yogurt contains approximately 15g of protein, and is another excellent alternative for a breakfast that makes you feel sated until your next meal.
- A breakfast without pancakes does not make sense to you? You do not have to let them go. You can try many alternative recipes that do not contain flour, such as oatmeal pancakes or banana pancakes, to which you can even add delicious syrup without sugar or fat.
- At lunch or dinner
- Turn your sandwich into a rich salad: gather the ingredients of your favorite sandwich forget the bread and put it on an abundant amount of vegetables instead. There are many options, from egg salad to grilled vegetables, and all are delicious. Also, they are 22g less than carbohydrates.
- The burritos are usually rolled in a flour tortilla, but they contain 200 to 300 calories and 45g fat up. Try eating each ingredient in a dish, and decrease the glycemic load without sacrificing flavor. If you still want to eat bread with flour, you can try other types of organic flours healthier.
- Many of the wraps sold commercially contain oils of low quality as well as too many calories, artificial flavors and preservatives, reason why to change the wrapping by a fresh leaf of green cabbage is a fabulous option. In addition, you will provide to your dish an extra dose of vitamins K, A and C .Lunches and meals without bread
- At dinner
- Do not know how to replace the bread sticks or cookies in your snacks? Try combining your favorite cheese selection with cucumber chips or apple slices.
- You can keep enjoying your favorite burger by ordering it over lettuce or in a bed of vegetables instead of bread, and so you kill two birds with one stone: you increase the amount of vegetables and you cut an average of 25g of carbohydrates.
A pizza has never been healthier before! Try changing the bread to a cauliflower crust, which has a low glycemic index and only 25 c
Related Wiki Link: https://www.wikihow.com/Cut-Bread-from-Your-Diet