The consumption of bread has been decreasing with the increase in low carb diets, that is, diets with low carbohydrates. Therefore, there is a current discussion about the benefits and harms of this food. According to the Grains Food Foundation, bread is rich in vitamins and minerals that can help meet dietary goals. So that you understand and apply your diet, we have listed some advantages of bread.
Read more: Potato Bread Recipe: Quick, Easy and Economical
see more
The "powers" of porridge: check out the benefits of oats in…
Cheese lovers, get ready: Burger King releases the most…
Bread can be an ally in your diet
Check below which factors weigh positively for this food to be included in your diet.
1- Rich in fiber
Fibers help with intestinal health in addition to giving satiety, which helps with weight loss. According to expert Kristi Ruth, some breads have more fiber than others depending on the production process, whether it is wholegrain or not, and whether it contains seeds. Studies show that in a slice of wholegrain bread there are 2 grams of dietary fiber, that is, 7% of the daily requirement. Thinking about it, the consumption of bread and other foods rich in fiber will also increase the intake of these fibers.
However, for some people with intestinal problems it is not advisable to consume large amounts of fiber. And even without a similar diagnosis for those who are not well hydrated, high fiber consumption can cause bloating, gas and uncomfortable cramps. In these cases, it is preferable to consume white or sour bread, as they have less dietary fiber.
2- Food variety
Breads in general are rich in iron, fiber, B vitamins, protein, calcium, thiamine, manganese and zinc. During pregnancy folate is an important nutrient for the expectant mother and white bread is an important source of it.
3- Increased blood glucose
Although bread contains all these advantages already mentioned, it is still a food rich in carbohydrates. Research carried out at the Chan School of Public Health shows that the breakdown of carbohydrate-rich foods is absorbed by increasing blood glucose levels. The glycemic index is the parameter that determines when that ingested food will increase in your glucose and the less fiber, the higher it will be. Therefore, experts suggest consuming white bread associated with healthy fat or lean protein, slowing down the absorption of sugar.
According to Kristi Ruthenergia, eating bread alone causes an energy spike due to the amount of sugar and then a sudden drop, leaving you slower.
