Bread has a bad reputation when it comes to dieting, but is it worth it? Express.co.uk asks a nutritionist: can you lose weight without giving up bread?
When it comes to losing weight, many people decide to cut off carbs to lose weight.
Bread tends to be the number one enemy, but is it backed by nutrition?
Express.co.uk has been joined by Bertinet Bakery Sourdough nutritionist Jenna Hope to break the myth about bread.
Does Bread Gain Weight?
Bread itself does not cause weight gain. However, when planning a diet to lose weight, you need to know how much protein, fat, and carbs you are consuming.
Bread is a carb, so if you want to enjoy toast, you need to avoid over-buttering and adjusting the rest of the day’s diet to avoid eating too much calories and carbs.
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Jenna said: “Individual foods alone do not cause weight gain.
“It’s not about the bread itself, but what you eat with it.
“Choosing healthy toppings and sandwich fillings is important.
“High-sugar, high-saturated fat spreads and fillings can contribute to over-consumption of energy content, so choose protein-rich ones and include fruit and vegetable sources instead.”
Does cutting bread help you lose weight?
Weight loss is not as easy as cutting one food completely and miraculously dropping a pound.
If you enjoy bread, you don’t have to cut it out completely, but you may want to eat it in moderation.
Jenna said: “Bread is a source of carbs and needs to store water, so cutting carbs only reduces the amount of water.
“Low water levels in the body can cause water imbalances and dehydration.”
Therefore, the result of dramatic weight loss after cutting bread can be temporary-the result of losing weight of water-or the result of eating less calories over a long period of time.
As a rule, miraculous diets that claim to be able to lose dramatic weight in a short amount of time should be considered with suspicion.
The most successful weight loss plans focus on eating balanced, healthy whole foods and do not claim to introduce more exercise into your life and produce results overnight. Hmm.
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Do you need to cut carbs to lose weight?
It withstands repetition-you shouldn’t try to cut carbs completely.
Carbohydrates are part of a healthy diet, helping to maintain satisfaction after a meal and prevent snacking on unhealthy foods.
When it comes to carb selection, be sure to measure the amount of carbs you eat each day and choose nutritious carbs.
Jenna said: “Carbohydrates are essential for a healthy diet. Carbohydrates play an important role in supporting energy production and hormonal function.
“Carbohydrate-rich foods can contain fiber that is crucial to supporting a healthy gut.”
Is gluten-free bread healthier for you?
Some people with celiac disease or gluten intolerance choose to eat gluten-free bread so that they can enjoy toasts and sandwiches without eating gluten.
However, gluten-free bread is not always low in calories (if weight loss is your goal), or it is not always more nutritious than regular bread.
Jenna said: “This is a common misconception. Evidence suggests that people who remove gluten from their diet without medical need (celiac disease or allergies) are at increased risk of reduced intestinal diversity. It’s the key to keeping it healthy.
“Bacteria produced during the fermentation process nourish the good bacteria in the intestines and help promote a more diverse environment.
“In addition, many gluten-free alternatives contain more artificial additives and sugar than their gluten-containing counterparts.”
