Good Lifestyle

Next to pasta, bread is probably the most vilidified carb - and for good reason. The ultra-transformed bread you buy in America is almost devoid of the beneficial fiber that comes naturally in whole grains and instead contains a series of ingredients that you will never find in the baker's pantry: Datem, monoglycerides, gum cellulose, phosphate of monocalcium, soy lecithin ... you have the idea.

To aggravate things, bread bought and ultra-transformedFifth source of sugars added in the American regimeTo the front of classic sweet treats such as desserts, breakfast cereals and even ice cream. Yes, bread is a source of added sugar!

"Some breads, despite the" whole grain "labeling, have an excess of sugar that provides empty calories and can cause an increase in blood glucose and insulin," saysTina Marinaccio, Ms, rd, cpt, a new integrated registered nutritionist inscribed by jersey. Marinaccio notes that you need to keep an eye on the labels, because many brands now use natural sweeteners, but that does not mean they are better for you than the classic corn syrup with high fructose.

"Do not be fooled by sweeteners of empty calories that sound healthy like coconut sugar, brown rice syrup and cane sugar. The sugar is sugar by any name. For all 4 grams sugar on the nutrition panel is a teaspoon of sugar, "she says.

There is a surprising and positive side effect of bread (healthy): you will have more fiber in your diet.

But as many foods, bread can vary from quality and nutrition value, and the choice of good loaf of bread can actually have incredible health benefits. In fact, the dietitians we talked about agreed that there is a major advantage of bread you should never guess, but need to know:The less processed integers bread is an excellent source of fiber.

"Fiber is a significant nutrient in the American diet. Less than 1 out of 10 people eat the recommended daily amount of fiber. Those who eat bread and cereals, especially some with sound and grains integers, are more likely to meet the needs of the fiber, "saysStacey Krawczyk, Ms, rdThe dietitian registered on the board for the Foundation Grain Foods and the President of Foodwell Strategies.

In fact, "according to a recentNutrients The study, whole grains (complex carbohydrates) and the refined / enriched grains combined contribute to about 54% of fiber consumption in the US regime, "Krawczyk said.

Why do you need fiber bread.

While bread is often the first thing to do when we start a diet, Krawczyk advocates keeping this whole grain diet as part of your diet: "Those who omit [the group of bread and cereals] are less likely to meet the fiber requirement. In addition, they will not have food that provide the special nutritional benefits of breads and cereals such as the b-glucan lowering cholesterol, "she explains.

The reason why bread is such a good source of fiber is so important is that "alimentary fiber is essential for health and intestinal satiety, "saysClaudia Hleap, MS, Rd, LDN a dietitian and a registered owner ofNutrition hleap, a nutritional practice in Philadelphia. "The fiber also helps in the regulation of blood glucose and regulation of appetite. When you try to make the most healthy choice between the breads, aim to choose the highest fiber and protein. This will make The bread a choice more filled as part of your meal. "

Fiber is not the only advantage of eating healthy bread.

"When buying a bakery (or cooked at home), the bread can be a good source of whole grains, complex carbohydrates, food fiber and more. Whole wheat flour and other flours made from cool integer grains offer nutrients that benefit from our health. The whole wheat flour is high in fiber and is a good source of iron, as well as many vitamins B. Some breads can also contain ingredients rich in nutrients such as nuts, seeds and dried fruits. "saysAbbie Gellman, Rd, a dietitian and chief authorized at theInstitute of Culinary Education.

How to buy good bread to harvest its high fiber benefits.

As we mentioned at the beginning, most bunches purchased in America are very transformed and contain only a few fibers and 7 grams of sugar. (In touch:The 18 unhealthy breads on the planet.)

It is therefore important that you buy the right type of bread to harvest the benefits.

"If you buy packaged bread, it is advisable to choose one in the bakery area (with respect to a brown bread point found in the" bread malfun ")," recommends Gellman.

And make sure you look at the label of "whole grains".

"Consumers should make sure that their bread is whole grain. An entire grain is an entire seed of a plant containing sound, endosperm and germ. Since it's all the grain intact, it contains all the Nutrients of each Part. Refined grains Do not have all the pieces of the anatomy of the grain. Most refined grains have the sound and germ removed during the grinding process. Compared to whole grains, refined grains have 25% From protein and half of the nutrients, "says Gellman, adding that you should also make sure you do not see ingredients like added sugar and refined flour.

In addition to8 healthiest breads to eat to lose weight, Marinaccio recommends entire nucleus breads likeAlvarado Street,Ezekiel breadand good organic whole rye breads likeMessemacher. "These start with the intact grain and contain the Bran, germ and endosperm, preserving fibers, b vitamins, antioxidants and vitamin E," she says.

Take out

As many foods purchased in store, the quality of a food will or break its health benefits. While opting for an ultra-transformal loaf of bread can contribute to your added sugar consumption and stinging your blood sugar,The choice of a whole grain bread will actually add to your daily fiber intake: something that most Americans are deficient. If you are not sure whether you need your fiber intake, check these9 warning signs that you do not eat enough fiber.

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