Bread often enters the black list of products slimming. However, there is a certain type of bread that will not only harm your figure, but can also become a valuable helper in the fight against being overweight.
Bread for slimming
The language goes about whole grain bread. Unlike regular white bread, which is made from refined wheat flour, whole grain bread is made from all parts of the grain: peel (bran), germ and endosperm.
This is why it preserves the maximum amount of useful substances that are lost during the refining process.
Why is your whole grain bread – your ally slimming?
High fiber: This is probably the main advantage of whole grain bread for those seeking to lose weight. Fibers are indigestible food fibers that play an important role in maintaining a healthy weight.
They slow down the digestive process to ensure a long -term feeling of satiety and protect against sudden fluctuations in blood sugar.
This in turn helps control your appetite and reduce your total calorie intake per day. In addition, fiber helps to normalize bowel function and remove slag from the body.
Rich in sophisticated carbohydrates: The whole grain bread has complex carbohydrates, which are slowly degraded in the body, providing it with a stable source of energy.
Unlike simple carbohydrates in white bread and sweets, complex carbohydrates do not cause a sudden increase in blood sugar and insulin, which prevents fat accumulation.
A valuable source of vitamins and minerals: The processing of grain for the production of white bread results in a loss of a large proportion of important B vitamins, vitamin E, as well as minerals such as iron, magnesium and zinc.
All -grain bread retains these valuable trace elements, which are essential for normal metabolism, energy maintenance and overall health, which is important in slimming.
Low Glycemic Index (GI): The glycemic index shows how fast the product increases blood sugar.
The whole grain bread has a lower GI compared to white bread, which means slower glucose in the bloodstream and prevents sudden insulin jumps that promote fat accumulation.
Satisfied taste and texture: The whole grain bread often has a more saturated, taste and denser texture, making it smaller amounts faster gives a feeling of satiety. It also fits better with a variety of fillings, making your meals more saturated and more satisfied.
How to make the right choice of whole grain bread for slimming?
There are many types of bread with “whole grain” or “bran” on store shelves. However, not all of them are equally useful in slimming. Here are some important criteria that are worth paying attention to when choosing:
- Composition in first place: True whole grain bread must be first placed in “whole grain flour” (wheat, rye, oatmeal, etc.). If there is a simple wheat flour in the first place and the bran or healthy grain is added later, such bread is not complete whole grain.
- Minimum amount of ingredients: The shorter and clearer the bread composition, the better. Avoid large quantities of artificial additives, preservatives, dyes and sweeteners.
- Fiber quantity: Pay attention to the amount of fiber 100 g of product. The higher this indicator, the more useful the bread will be in slimming. It is optimal if the fiber is at least 3-4 grams of 100 grams of bread.
- The amount of sugar: Choose bread with or without minimal added sugar.
- Weight and density: The whole grain bread is usually heavier and denser than white. It can also be a sign of higher fiber and healthy grain content.
How much whole grain can be eaten by slimming?
While whole grain bread is a useful product, it is important to keep in mind moderation. The amount of bread that can be consumed by slimming depends on your individual calorie need, physical activity level and other factors.
On average, nutritionists recommend that you confine yourself to 1-2 slices of whole grain bread a day, combining it with other useful products such as vegetables, fruits, protein products and healthy fats.
Source: https://www.bc.ua/
Photos associative © canva
Hi, I’m a Kamil, Hitas.lt author. The passion for cooking, home coziness and personal well -being inspires me to share discoveries – recipes and tips on love for myself – with you, dear readers.
