Can I Eat Whole Wheat Bread At Night
Carbs eaten an hour or two before bed can help trigger the release of serotonin, melatonin, and other brain neurotransmitters that promote sleep, says Maxine Smith, a registered dietician at Cleveland Clinic. She mentions 100-percent whole-grain crackers or bread and stovetop popcorn as healthy pre-bed carb choices.
Yes Eating Bread For Weight Loss Makes Sense You Just Need To Ensure That Youre Choosing A Healthy Bread And Eating It In Moderation
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Although there are plenty of options available for breakfast, most people choose bread over anything else as it saves them time and they like how it tastes. Its a staple in many peoples diets and luckily there are multiple varieties of bread such as white, brown, and multigrain.
However, bread has a high amount of carbohydrates and may lead to fat accumulation. However, certain varieties of bread may actually aid weight loss, in case they are high in fibre, vitamins, minerals and made from refined grain.
So if you wish to include bread in your meals, here is what you need to consider:
1. White bread
White bread is the most eaten bread but has low nutritional value. This bread is highly processed and stripped away all the valuable nutrients. White bread has a high glycemic index and foods with a high GI are associated with weight gain because it spikes the level of insulin, the hormone which stores fat. Moreover, white bread is high in calories as well. Hence, this bread may actually derail your fitness goals.
2. Brown bread or wholewheat bread
Brown bread is better compared to white bread. You should opt for brown bread which contains whole wheat as it tastes better and has many nutritional advantages. Brown bread is rich in fibre, vitamins and minerals.
So ladies, consider choosing between brown or multigrain bread to aid your weight loss journey.
Blood Sugar And Sourdough Bread
One decade ago, Professor Terry Graham and a team of six other Canadian researchers set out to see what bread might be best for overweight men to eat. They found that consuming whole-grain and sourdough bread regulates blood sugar better than commercial bread. Bread types included 11-grain, sprouted-grain, 12-grain, whole wheat, sourdough, and white bread. Test subjects response to sourdough was better than all bread tested.
With the sourdough, the subjects blood sugar levels were lower for a similar rise in blood insulin, said Graham. What was even more interesting was that this positive effect remained during their second meal and lasted hours after.1 He went on to explain that he believes the fermentation process likely changes the starches in the nature of the bread, making it more slowly and evenly digested, preventing spikes in insulin.
In simple terms, their study suggests that eating a slice of toasted sourdough bread with breakfast may make a big difference in hunger control all day. Graham, a scientist specializing in the study of carbohydrates at the University of Guelph in Ontario discovered that one of the surprising things in our work is that whole-wheat products turned out to have the least healthy responses of all, and this is not what we expected,2 he said in an interview.
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Is Whole Wheat Bread Good For Weight Loss
Whole wheat bread is a type of bread that typically refers to several flour-based foods firm and flat in shape. These include apple crisps, gingerbread, biscuits, garlic bread, muffins, and many more.
When it comes to weight loss, the first factor you need to ask yourself is, Is whole wheat bread good for weight loss? After all, if you are looking to lose weight, eating a high-calorie and sugar product would be counterproductive.
In the case of whole wheat bread, it can be a healthy choice because this type of bread typically has a lower glycemic index than other types. Instead of causing sudden spikes in blood sugar levels, this means that it can help to raise your blood sugar over time slowly.
The glycemic index measures how quickly foods are converted into energy, which is then used by the body. The higher the GI score of a food item, the more likely it is that this food will cause quick changes in blood sugar levels.
When looking for a bread product to eat for weight loss, a low glycemic index can be a benefit in helping to keep your blood sugar levels in check.
There are various health benefits associated with whole wheat bread that make it a good choice for those looking to lose weight. Whole wheat bread is rich in dietary fibre, which is beneficial because it can help you feel full for longer.
Bread And Type 2 Diabetes
Research shows that eating fewer starchy foods like bread, and less red meat, processed food, and sugar-sweetened beverages — along with an increased intake of fruits, vegetables, whole grains, fish, and poultry — decreases the risk of getting type 2 diabetes.
Eating any kind of carbohydrate raises blood sugar levels. But carbs aren’t all the same. Sugars and refined grains raise blood sugar quicker than complex carbohydrates, found in foods including beans and other vegetables.
“Complex carbohydrates are digested more slowly, and their ability to cause blood glucose level spikes is limited,” says Hillary Wright, RD, director of nutrition counseling at the Domar Center for Mind/Body Health.
Cutting back on refined grains, such as white bread, and eating more whole grains in their place are good moves. “Whole-grain bread has more fiber than refined, and fiber helps slow the absorption of carbohydrates consumed at the same meal or snack,” Wright says.
Eat Bread And Lose Weight
Contrary to popular belief, this staple food, which has been a part of the human diet for centuries is not fattening. Eating bread as part of a calorie-controlled, balanced diet can actually help us to lose weight without feeling hungry.
Whether it is ciabatta from Italy, pita from Greece and the middle east, chapatti from India or tortillas from Mexico, a variety of different kinds of bread and flat breads have been a part of many cultures and great cuisines throughout the world for thousands of years.
A medium slice of wholegrain* bread is only about 7075 calories and contains many valuable nutrients such as the B-group vitamins including folate, magnesium, zinc, iron, iodine, vitamin E, phytochemicals and fibre.
From a carbohydrate point of view, a slice of bread is one serve and equivalent to a medium piece of fruit , 1/3 cup of cooked rice or small-medium potato. Which of these do you think will fill you up more?
Dont get me wrong Im not saying that you can or should eat 4 or 5 slices of bread in one go but there is absolutely no need to cut it out either and a happy mean that is ideal is two slices of bread. In fact, a sandwich 2 slices of bread with a protein filling, a small amount of good fat, lots of free veggies and low-fat flavourings is the ideal lunch.
So, dont be scared of bread. It will not promote weight gain and will actually help with weight loss and blood glucose control, and even reduce your risk of heart disease and colon cancer.
How To Shop For Healthy Bread
Read the labels: If youre looking for nutritious ingredients, the first ingredient should be whole wheat flour, says Jen McDaniel, R.D.N., founder of McDaniel Nutrition Therapy, and Frances Largeman-Roth, R.D.N., author of Eating In Color. They suggest avoiding ingredients like wheat flour, which is just another code name for white flour.
Cap the sugar: Seeing high fructose corn syrup, honey, sugar, and other sweeteners at the top of the ingredients list is a red flag, McDaniel and Largeman-Roth say. Harris-Pincus adds to avoid fake sugars and look for non artificial sweeteners like stevia or monk fruit or dried fruit, like raisins. Eight grams of sugar should be the maximum you see when choosing a healthy bread, says Vanessa Rissetto, M.S., R.D., C.D.N.
Look at the fiber: Seek breads that have at least two to three grams of fiber and three to five grams of protein per slice, McDaniel and Largeman-Roth say. Higher-fiber and high-protein breads can help you feel fuller longer by slowing digestion and easing sugar spikes.
Eye your calories: If youre looking for a low-calorie option, 30-50 calories per slice is a good sweet spot, says Harris-Pincus. But if you want wholesome ingredients and can fit more calories into your daily diet, Rissetto says 120 calories per slice is a good cap.
This nut-free option blends organic sprouted whole wheat with organic barley for a luxurious, fiber-packed texture. Plus, its sweetened with cane sugar for a naturally sweet bite.
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You Dont Pair Your Bread With Lean Protein Or Healthy Fats
If you want to feel full and support your healthy weight-loss goals, bread goes best with a buddy, Moskovitz says. Yep, carbs need a complement â like lean protein or healthy fat â to build a balanced meal.
âFix it:â To help slow down digestion and improve long-term satiety, layer your sliced bread with lean protein such as chicken, tuna or eggs, or an anti-inflammatory fat like almond butter, hummus, avocado or olive oil, Moskovitz says.
How To Tell If A Bread Is Good For Weight Loss
So, white bread is bad, and wheat bread is good, right? Well, not exactly, because wheat bread is just a misleading name for white bread. Instead of looking for something simply labeled wheat, you want to go for bread that is whole wheat or whole grain. White breads often try to masquerade as whole wheat or whole grain breads, so its easy to get fooled by brown tinted bags, pictures of waving wheat, or healthy-sounding words, like natural or multigrain.
Slick marketing tactics can make you think youre buying something healthier than it really is. To make sure you dont get tricked, here are some foolproof guidelines that will make you a savvy shopper for weight-loss-friendly breads:
- The bread should say 100% whole grain or 100% whole wheat on the front of the package.
- One slice should have at least 3 grams of fiber.
- One slice should have no more than 3 grams of sugar.
- There should be no hydrogenated oils, high fructose corn syrup, or artificial sweeteners in the ingredient list.
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Is 12 Grain Bread Good For Weight Loss
Good Source of Fiber: Healthy Life Hearty Style Farmer’s 12 Grain Bread is a good source of fiber, which can promote good digestive health and can aid in weight loss efforts. Foods that are good sources of fiber are digested more slowly by the body and can make us feel full and satisfied after eating less.
How Can It Help With Weight Loss
Despite the fear that surrounds eating bread, whole grains can actually be a very pivotal component in weight loss and management and do not have the same effects as white and processed bread.
According to a recent review published in The World Journal of Diabetes, replacing refined grains with whole grain bread is associated with greater weight loss.
The exact reasons are still being studied, but researchers believe it has to do with the high-fiber content and potentially helpful interaction with the gut microbiome. Because of the dietary fiber, for example, whole grain bread can leave you feeling full longer while also improving digestion.
Whole grains are often much lower in added sugar than refined grains, which can make a significant difference in your weight loss efforts. For all of these reasons, Ezekiel 4:9 bread really is your best bread choice for losing belly fat.
“Ezekiel 4:9 bread can be a part of a belly fat-reducing diet thanks to the no added sugars, three grams of satiating fiber, and five grams of protein per serving,” says Manaker. “The combo won’t spike your blood sugars like traditional bread can, and it can help shrink belly fat if it is enjoyed with other good-for-you foods like avocado slices or natural nut butter.”
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Whole Wheat Bread Vs Multigrain Bread For Weight Loss
So now that you got the rundown on whole wheat and whole grain bread, lets answer a question dietitians are often asked which is: is multigrain bread healthy? The answer is tricky. You see, multigrain bread is similar to whole-wheat bread, but can contain whole-wheat grains as well as grains other than wheat, like rice or rolled oats.
It can also, however, contain the bleached wheat that makes up the white bread we talked about earlier. So, multigrain bread isnt an unhealthy choice per se, but between the two, whole grain is still better in terms of the best bread for weight loss.
Fiber And Sourdough Bread
What flour you choose to make your sourdough bread with play a role in weight loss too. Whole-wheat flour, for example, contains 12.8 grams of fiber per cup, while white all-purpose flour contains 3.4 grams per cup. Eating more fiber adds bulk to your diet but not calories. That means eating a fiber-rich meal will help make you feel more and more quickly than a low fiber meal. Whole-wheat flour is lower in calories than white flour. It is also higher in protein. Together all of these increase the feeling of satiety, helping you control appetite and calorie intake.
Dr. David Katz, Director of the Prevention Research Center at Yale University School of Medicine, agreed saying that sourdough is the best bread for your weight loss program A high-fiber diet reduces your bodys production of insulin and smoothes out blood sugar levels. Which helps you feel full longer, cuts back on cravings, and makes you less likely to overeat. The fermentation process makes sourdough act like its got more fiber than any other bread. Volunteers in a recent study who ate sourdough for breakfast had the lowest and most stable blood-sugar levels all day.4
He also suggested that with that sourdough toast in the morning, the best breakfast would include eggs or cereal with the words whole grains. Make sure it also contains at least two grams of fiber per serving, and no high fructose corn syrup or partially-hydrogenated oils.5
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Key Things To Consider When Choosing Bread
When choosing bread, you should pay attention to the following elements:
- Total calories
- Type of ingredients
- # of ingredients
You may also see the word lite on the label these breads are typically just smaller servings of usual bread, so the total calories and nutrients may be lower. A general rule of thumb that I recommend is that per serving, your bread has:
- 70-140 calories
- 3g of fiber or more
- 4g of protein or more
The question still remains: whats the best type of bread for weight loss?
Skip Grilled Cheese When Dining Out
“Eating a grilled cheese at home is very different than eating it at the diner. At home, we take two pieces of bread, slip in some cheese, and throw it in the oven,” offers Hayim.
“At restaurants and diners, the bread is given way more attentionor should we say, added fat and calories. First, both sides are buttered, then they go into a pan with more butter and possibly leftover oil from the last dish. While a grilled cheese at home can be made low-fat, and less than 250 calories, the ones at restaurants are upwards of 500 calories and loaded with saturated fat.”
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Crumbs How A Loaf A Day Will Make You Thin
After falling foul of the diet police in recent years, bread is set to enjoy a renaissance. A new book puts the humble loaf back on top by asserting the pound-shedding merits of The Bread for Life Diet.
Olga Raz, a nutritionist from Israel, argues that sandwiches and toast – made taboo by the protein-laden Atkins Diet because of their high level of carbohydrates – are in fact good for you. She claims that eating eight to 12 slices of wholemeal light bread a day can help dieters lose 10lb in two weeks.
The theory is that bread’s ‘feelgood factor’ makes people less likely to turn to sugary snacks. Bread’s carbohydrate content causes the body to release tryptophan, which helps it produce the chemical serotonin, a mood-booster that means people are less in need of a sugar rush.
Serotonin also prevents the metabolism from slowing down, making it more likely that the person will burn calories than store fat.
But there is a downside: alcohol is banned and the dieter is expected to exercise for at least 30 minutes a day.
Raz, director of nutrition at Sourasky Medical Centre in Tel Aviv, said the diet was about eating regular, small meals, and keeping away from foods high in simple carbohydrates, such as sugar and processed cereals, and from fat. ‘I advise people to eat wholegrain and low-calorie breads, fresh fish, low-fat yoghurts, fruit and any favourite foods as long as they don’t contain simple carbs or fat.
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Which Bread Is Best For Weight Loss
Bread can easily be incorporated as part of a weight loss plan, irrespective of calories. It all depends on what your daily caloric limit is and how much you are willing to put towards bread.
I recommend choosing bread that is made up of wholegrains and is high in fiber, to keep hunger at bay. Also, try to stick to slices of bread that have no more than 200 calories per two slice serving.
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