They sell it to us as healthy, but what if it's not true? We tell you everything you always wanted to know about this food
The bread is part of Spanish culture. In our country, especially, we take everything with this food: toast of the breakfast, the pinchito midmorning, the accompanying food, snack snack and wetting the egg yolk at dinner.
At this point in the film we know that white is not entirely healthy, and that it is better to choose healthier ones, such as whole wheat, right? But what if it would be better to do without this food? What if there really isn't any good bread?
Today we delve into the subject of bread. Read on to find out the whole truth about one of the most consumed delicacies in the world.
The uncomfortable truth about bread
They sell it to us in many forms (mold, bar, ciabatta ...) and of many types (with multigrain, white, sesame, with pipes ...), but the truth is that neither one nor the other provide us with hardly any benefit. to health.
1) Bread has hardly any nutrients
Compared to other foods like fruits and vegetables, bread is relatively low in essential nutrients.
In addition, it is high in calories and carbohydrates, and at the same time low in protein, fat, fiber, vitamins and minerals.
However, this varies between different types of bread. For example, whole wheat bread has a higher amount of fiber, while cereal bread is rich in beta-carotene and vitamins C and E.
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2) Bread makes you fat
Not only is it low in nutrients and vitamins, it is also high in calories. A single slice of bread, depending on what type it is, has the following energy charge:
· White bread: 67 calories, 1 gram of fat and 13 of carbohydrates.
· Whole wheat bread: 92 calories, 2 grams of fat and 17 of carbohydrates.
· Sourdough bread: 93 calories, 0.6 grams of fat and 18 of carbohydrates.
As we can see, if we eat two slices of whole wheat bread in a meal, which in theory is healthy, we will be adding to our balance no less than almost 200 calories and more than 30 grams of carbohydrates.
If we eat only two slices of whole wheat bread, we will be adding to our balance no less than almost 200 calories
The problem with carbohydrates is that the body transforms them into glucose, which increases the level of sugar in the blood, which makes you eat more as your energy suddenly drops.
In fact, extensive research suggests that eating foods with a high glycemic index, such as bread, increases your appetite and causes you to eat more during the day.
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3) Contains antinutrients
The antinutrients are natural or synthetic compounds which interfere with nutrient absorption, and the bread has.
In particular, cereals are high in phytic acid, a type of molecule that binds iron, zinc, magnesium and calcium, and prevents their absorption, a study details.
Antinutrients are natural or synthetic compounds that interfere with nutrient absorption, and bread has them
While high-fiber whole wheat bread may have a richer nutrient profile than refined, low-fiber grains such as white bread, it is also more likely to have a higher antinutrient content. In other words, neither white nor integral is good.
For most people who eat a healthy and complete diet, antinutrients are not entirely of concern, but for vegans and vegetarians, who base their diets on grains and legumes, these antinutrients can cause serious nutritional deficiencies, by preventing them from absorbing other essential nutrients.
4) And the whole wheat bread?
Eating whole grains is linked to a number of important health benefits, but it is not linked to eating whole wheat bread.
The benefits of whole grains like oats or barley may not apply to certain types of bread
Bread is made from grains that have been pulverized to form smaller particles. This process speeds digestion and diminishes many of the potential health benefits of whole grains.
For this reason, the benefits of whole grains like oatmeal or barley may not apply to certain types of bread.
I can't live without bread, which one do I choose?
If after all this you have decided that you want to continue eating bread, we have to tell you that there are varieties that are healthier than others.
The healthiest bread is the one that contains more grain and the one that is composed of 100% whole wheat flour; To check it, you should look at the label on the container or ask your baker.
If you have to choose one to consume, let it be one of these three:
· Rye bread: buy the one without additives; It is the bread that has the most fiber and nutrients, and is a powerful source of iron and B vitamins.
· Whole wheat bread: check that it is whole grain and that the flour is also wheat.
· Oat bread: it has soluble fiber, very good for reducing cholesterol.
And this is it, reader. If you are going to eat some bread, it must be rye, and if it is none, the better.
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