Good Lifestyle

Bread Is one of the simple pleasures of life, is not it? But when it comes to lose weight, one of the first things you probably prepare to reduce is a good old piece of fluffy bread. But it's not forced to be like that, just like all foods, bread is supposed to be appreciated.

"We are all on mission to avoid bread, where it seems so," saysTasneem Bhatia, MDAlso known as "Dr. Taz", an expert in weight loss and author of "which doctors eat" and "21-day belly".

"Load of carbohydrates and sometimes refined flours, the bread is now the new enemy, replacing the fear of fat from the 80s. But, believe it or not, there isHealthy bread options If you play your cards. And we will play. Everything for a bite of crispy bread of tasty goodness.

Now, here are 20 tips to avoid weight gain while eating bread, with the permission of professional dietitians and a doctor and a chef.

It is super simple, but is a rule at your fingertips to keep in mind each time you are shopping for a bread: "For all 10 grams of carbohydrates, there should be 1 gram of fibers" , explains Rebecca Lewis, MS, Dietitian former Chief RD forHellofresh.

Anyway, remember this: "If the ingredients located at the top of the list of ingredients, read sugar, sucrose, fructose, corn syrup, white flour or wheat, these foods contain Mainly simple carbohydrates and should be limited, "says Lewis. "A food is only considered an" whole grain "if the first ingredient on the package called" whole grains or whole wheat. There is no regulation or standardized definitions for the 'Multigrain label, so it is the one who has to monitor. "Scan the list of multigraine products ingredients and use your judgment. Understand the list of ingredients - at least bases - is a huge step for yourUltimate guide to eat clean.

"Wheat has changed over the last 50 years and is no longer the recognizable harvest of our ancestors," says Dr. Taz. "While research goes back on the role of pesticides and chemicals in our health, organic wheat has lower pesticide exposure, offering a healthier bread option."

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"Fermented bread, as leaven, have been allowed to ferment using a starter to go from a few days to a few weeks. This fermentation process provides many healthy bacteria that help balance the digestive system and handle your metabolism, "says Dr. Taz. "Choose or make fermented bread when consuming bread for health stimulance."

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Frozen bread? Yeah. "The breads sitting on the shelves in the food stores have been whitis of their nutrients and pumped with preservatives, sodium and sugar to extend the service life", warns Lisa Hayim, Dietitian and founder ofCopies.

"Instead, look for germinated grain bread, which is often in the freezer section. Germinated grain bread goes through a process where enzymes are released andprotein and carbohydrates are decomposed, which makes it easier to digest and absorb nutrients. The sprouted seeds still contain gluten, but can be tolerated by some people with moderate wheat sensitivity or gluten ".

Real discussion: The bread was healthier. "The mass industrialization and the processing of bread and pasta have stolen these pillars with their health benefits and turned them into a refined and transformed load for our body," says Taz. But there is salvation.

"The bakery makes fresh bread daily and leaves a ton of salt and preservatives found in a traditional bread found on the wall of supermarkets," says Hayim. "So go ahead and enjoy a delicious right hot bread of your local bakery, or even the bakery section of your supermarket. Opt for whole grains when available!"

These are real allies when it comes to lean chompers. "Opt for these fiber-rich foods in your bread. They contain beta-glucan, asoluble fiber This increases the amount of time it takes for your stomach to empty and prevents rapid spikes in blood glucose, "explains Hayim.

Are you a DIY bread machine, DIY? "Exchange the white flour for coconut flour," says Lewis. "It has fewer carbohydrates and 11 times more fiber."

"Associate your favorite bread with healthy greases like olive oil,coconut oil, Ghee and Butter, "says Dr.Taz. Not only does soaking you plunge when you eat, but it will also add a good flavor. " The Italian tradition of bread with olive oil is a healthy option since the combination prevents the combination over-consumering bread. "

"Cook thin slices of bagels, pita triangles or baked tortillas at 400 for about five minutes," says Chief Nate call forHellofresh. "The baked chips are much healthier than their french counterparts. Spice up your chips with Cumin, Oregano, Chile powder or all other spices you prefer to complete your meal."

"The darker the flour, the more your bread can have antioxidants. Quinoa, buckwheat and amaranth are gluten-free flour options on rice flour or potato, "shares Dr. Taz. Have we mentionedamaranth is a superfood? (Do not worry, many people have not heard of that either.)

There are many simple ways to always enjoy a sandwich with less or no bread: "Eat open sandwiches to cut a slice, go" animal style "and replace all hamburger bread with lettuce, pick up The inhabitants of a bagel, or opt for "slim sliced", "suggests Lewis. Instead of any open right," ... you can also take a piece of crisp Romaine or other letters to keep your hands clean in eating, "recommends the call.

"The breads that are made with nuts and seeds embroid a ton of nutrition," says Hayim. "Compared to regular bread, they are also more filled and satisfying, and they have a lower glycemic index, which prevents the fast tip and the fall of blood glucose."

Not only these kinds ofThe loaves help to finishBut nuts like nuts and seeds like chia, pumpkin and sunflower seeds add a beautiful element of textural.

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Configure your slice of bread on a hot date. "Beyond healthy fat, pair protein bread; a little meat or tofu balance carbohydrates in bread and pasta", suggests Dr. Taz. "The addition of protein will keep you full and eat less."

The bread does not receive a bad representative just because it's good, good, bread. It is often stuck with non-do-nutritious condiments like Mayo or sour cream. So, think creatively about how to lighten your sandwich.

"Replace the mayonnaise in your sandwiches with mustard, hummus, baba ghanoush, yoghurt or a spread of bean. Not only does it cut calories but they give a wide variety and flavor with sandwiches and wraps", suggest calls.

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"Like a little crunch in your salad? Swap the breadcropper for sliced ​​almonds. They have fewer carbohydrates and three times more fiber", share Lewis. You want a busy salad without the flexing of the book? Check theseBest Ingredients of Salad for Weight Loss!

"If you are going to eat bread, enjoy it and enjoy it. When the server comes with this bread bread bread, you probably do not even need, but I just want to eat, say no," says Hayim . "Record it for your entry, your aperitif and enjoy bread as the chef prepared."

"Cut a square of diagonal district bread to make mini toast sandwiches, [but serve them] open", suggest calls. "These also make great aperitifs. You can secure all the fittings with a toothpick, and they are perfect for the horsessed to the holidays."

You can also simply extend you on healthy trim such as olive tapenade, grilled aubergines or tahini mixed with lemon juice and maple syrup splash. Pair with aMason Jar salad And your packaged lunches have just gets a major improvement!

"Eating a grilled cheese at home is very different to eat it at dinner. At home, we take two pieces of bread, slide into cheese and throw it in the oven, "offers Hayim.

"In restaurants and guests, bread has become much more attention - or should we say, add fat and calories. First, both sides are buttered, then they go to a saucepan with more butter and possibly remnant of oil from the last dish. While a house grilled cheese can be made at home, and less than 250 calories, those of the restaurants are greater than 500 calories and loaded with saturated grease. "

Do not be this person online in the Bagel Morning store that asks them to do it and attach the entire line.

"You can dramatically reduce calories by leaving the bread in the middle. Load it with smoked salmon, tomatoes, onions, capers and cream cheese light for a healthier version of the New York clip ", Declares call.

For more, be sure to check theBest Carbohydrate Breads on Grocery Shelves.