Sözcü (Turkey): interesting information about the place of bread in diet

Bread, one of the first products, which decided to give up during the diet, really should stay in the human diet.

Diets that restrict carbohydrate intake, and bread, are frequently used methods of weight reduction. Especially refined carbs and simple sugars with a high glycemic index, dramatically increase the level of sugar in the blood and after some time cause a feeling of hunger. This complicates the process of dieting and leads to breakdowns.

Carbohydrates, consumption of which is restricted during a diet, perform many important tasks in our body. Carbohydrates regulate glucose in the blood and satisfy the brain needs glucose, so when their consumption is insufficient the brain can’t get glucose in sufficient quantity and begins to use the reserves of muscle tissue. And this leads to muscular atrophy. In addition, carbohydrates are essential to maintain the concentration and production of serotonin, responsible for mood.

Bread with proper selection should not disappear from your life. In our days there are many alternatives. For example, whole grain bread can be an important part of a healthy diet. In addition, rye, oats, fresh corn, wood, olive-walnut bread, and bread with flax seed or sprouted grains. These types of bread will not only delight you during the diet and provide the body’s need for carbohydrates.

It should be noted that whole wheat bread is rich in b vitamins, such as thiamine, Riboflavin, Niacin and folate. Thiamine plays an important role in energy production, which is needed by the brain. The whole-wheat bread also contains a lot of fiber, iron, magnesium and selenium. Grain products flour reduce the risk of developing such chronic diseases as cardiovascular disease, hypertension and diabetes.

— Avoid refined carbohydrates and, hence, bread made from white flour.

But whole grain, rye, as well as other recommended varieties of bread should not be abused.

— The volume of the necessary quantity of bread depends on how much of your power will cover the amount of energy that comes from carbohydrates.

— Carbohydrates can be of the order of 45-55% of the food in a healthy diet, but this number is not just for the bread. Since fruits, milk, yogurt, vegetables, pasta, bulgur and rice pilaf — also carbohydrates, you should focus on your menu.

— The purpose of your diet, age, gender and the pace of work are also among the criteria that directly affect how many slices of bread you need to eat.

— If it’s not against your diet and goals, it is acceptable to eat one or two slices of bread for each meal.