Bakery products are considered the most “dangerous” products for those who want to lose weight. They are very high in calories and rich in carbohydrates: weight loss is not conducive to either one or the other. Meanwhile, bread contains a lot of nutrients needed by the body, and nutritionists do not recommend to exclude it from the diet completely. Bread on a diet can be eaten, the question is only in quantity, and also in which varieties to give preference.
Calorie bread
The number of calories per 100 g of bread is determined by the type of flour from which it is made, and the products added to it (for example, butter). Bakery products presented in the assortment of stores differ according to this feature:
Bread With Seeds
Pastry baking
500 kcal
White
250-270 kcal
The black
230-240 kcal
Rye
120-150 kcal
With bran
220 kcal
Whole wheat bread
300 kcal
Butter pastry has the highest calorie content, it is really better to give up completely if you are worried about extra pounds. But black bread with a diet can be eaten, like rye.
Calorie content is not an absolute indicator of the usefulness or harmfulness of a product for losing weight. It is necessary to take into account other qualities, in particular, the composition. For example, the calorie content of whole-grain bread is quite high, but it is neutralized by a high content of fiber, which plays an important role in digestion, but is not absorbed by the body.
No less important is the glycemic index of bread – a property that characterizes the rate of assimilation of carbohydrates. The higher this figure, the faster they are absorbed, deposited in fat, the earlier the feeling of satiety disappears, causing the person to overeat. The highest glycemic index is baked pastry, as well as white bread, the lowest – Borodino and black bread with the addition of seeds.
Eating Bread For Weight Loss
Useful properties of bread
Complete rejection of bread for weight loss will not be beneficial because you deprive yourself of a very useful product. Carbohydrates are harmful in excess, but you can’t do without them, they provide the body with energy.
Along with carbohydrates, bread contains other essential substances:
Yeast free bread
According to many nutritionists, unleavened bread for dieters is the best option. One of the reasons for being overweight is an abnormal bowel caused by the inhibition of its microflora, and yeast can have such an effect. Bread, baked without them, does not have the “lightness” to which we are accustomed, but it is beneficial. Dense crumb promotes better absorption of the food you eat along with the bread. It is recommended to include unleavened bread in the diet not only for weight loss, but also for other health problems:
Brown Bread For Weight Loss
Dietary bread
On the shelves of shops you can find special diet bread. Can I eat this bread while losing weight? They can not be called low-calorie, on the contrary, they give more kilocalories than conventional bread. But they include such ingredients that require high energy consumption during digestion, so the calories are actively consumed. But not every product of this kind is really useful.
You should not buy bread, which include yeast, sugar, molasses, but there are also useful additives:
Particularly useful bread made from germinated cereals, as well as buckwheat and rye.
Rules for eating bread
IIt is important not only what kind of bread there is for losing weight, but also its quantity, place in the diet, combination with other products. Bread does no harm if you follow a few rules: