Including Bread in Your Diet

Not very long ago low carbohydrate diets were the biggest craze. During that time, food manufacturers flooded the market with all sorts of low carbohydrate products, including low carbohydrate bread. Enough research has been conducted to show that it isn’t carbs in general that are bad for you; it is refined, processed carbs. These are the ones that contribute to weight gain and obesity.

Many have also realized the potential harmful effects of a low carbohydrate lifestyle. Although low carb diets are still not completely a thing of past, their popularity has declined, and dieters are beginning to follow healthy weight loss programs such as the one detailed in The Healthy Way Diet Manual

That said, many dieters still continue to avoid bread in their diet. This is completely unnecessary and you may be depriving your body of some essential nutrients, but it is important to make healthy choices. Here are tips to aid you in adding healthy breads to a balanced diet.

Why include bread in your diet

For weight loss, the basic goal is to burn more calories than you consume. If you are on a reduced calorie plan, you want to eat nutritious foods that provide adequate vitamins and minerals as well as helping to keep you feeling full. Whole-grain bread is a great option as it contains a number of important nutrients including protein, Iron, Niacin, Thiamine, Selenium, and Folic Acid. Whole-grain bread is also much higher in fiber than white bread, which helps your body eliminate toxins, helps regulate blood sugar levels, and has been found to lower risk of heart disease and cancer. High fiber foods also help you feel full longer and may help you avoid cravings.

Caution while selecting bread and bread products

All types of bread are not the same. Always choose whole-grain breads over white and refined wheat. Nutrients and fiber are removed in the refining process and although some of nutrients are added back in, the content is not nearly as high as in the original whole-grain. White and refined breads are one of the culprits of weight gain and obesity, and these should be avoided.

Bread is not a low calorie food, per se, although you can often find reduced-calorie options. A regular slice of bread typically contains approximately 70 calories. Reduced calorie slices usually contain about 35 calories. If you choose a whole-grain bagel, pita, or tortilla- make sure to check the portion size and calorie content to include it in your daily caloric total.

Healthy tips for adding bread to your diet

Bread can be part of a healthy and filling low calorie breakfast. Toast two slices of whole-grain bread and add a teaspoon of nut butter or raw honey. A quick breakfast sandwich with whole-grain bread and sliced raw or roasted vegetables provides a real nutrient kick to the day.

For lunch or dinner, try a whole-grain pita stuffed with veggies and sliced chicken, or a whole-grain burrito topped with black beans and salsa. All of these can be part of a healthy, well-balanced diet plan.

It is important to remember that the condiments you put on your bread can add a lot of extra fat and calories to an otherwise low-fat food. Skip the butter and mayo; use ketchup or mustard, or homemade hummus instead. Olive oil is a healthier alternative to butter, and if you lightly brush the bread with olive oil, you can sprinkle it with any variety of natural herbs and spices to add a real flavor boost. As with most foods, when it comes to the diet it’s all about healthy choices and moderation.

Resources:

http://www.graininformationservice.co.uk/content/1/58/vitamins-and-minerals.html

http://www.mayoclinic.com/health/whole-wheat-bread/AN01512

http://www.livestrong.com/article/267621-nutrition-facts-for-whole-grain-bread/

http://www.mayoclinic.com/health/whole-grains/NU00204