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The best bread for the diet

The best bread for the diet

The best bread for the diet
The best bread for the diet


Bread and diet

 Bread is the staple food for many countries and it has been consumed all over the world for a thousand years. [1] And because it is a source of carbohydrates, its consumption has decreased among some who follow diets to lose weight, [2] However, consuming it in moderate quantities provides the body with many elements. Nutritional value necessary for its function, which would help to eat specific calories, in addition to that eating it in moderate amounts does not increase the risk of obesity, and it is worth noting that the American Heart Association or AHA recommended consuming at least 25 grams of fiber in the system Food containing 2000 calories; Half of this fiber makes up the whole grain group, including wholemeal bread.

The best bread for the diet

The calories for different types of bread are the same, as one serving of bread, which equates to 28 grams, contains 80 calories. [5] [6] It should be noted that healthy bread is made from flour made from whole grains such as; Whole wheat, oats, brown rice, rye, and barley, and these whole grains consist of an outer covering of the grain called bran, the germ of the seed, which is called the kernel (in English: Germ), and the part that contains the starches of the embryo, which is the endosperm of the seed. Together, these three parts are rich in some nutrients, including: B vitamins, some minerals, antioxidants, and fiber as well. Whole grains promote the health of the body. Some research has indicated that eating them is linked to weight loss and a lower risk of heart disease and premature death.  
It is worth noting that dietary fiber helps with weight loss, due to its low caloric content and its role in feeling satiety and fullness, which reduces the amount consumed of few foods with their nutritional density, such as; Refined carbohydrates, [8] Here are some examples of the highest types of bread and their fiber content:
  • One study indicates that people who followed a low-calorie diet that included eating whole grains such as whole-wheat bread lost more belly fat than those who consumed refined grains, such as; White bread, white rice. It should be noted that the amount of dietary fiber in a small loaf, which is equivalent to 28 grams of brown bread or whole wheat bread, contains 1.71 grams of fiber.
  • The results of a study published in Nutrition Journal in 2009 show that consuming rye bread that resembles barley for breakfast has a role in reducing the feeling of hunger before and after lunchtime, and rye bran increases the feeling of satiety significantly, and it is worth noting that the loaf is medium in size. Or the equivalent of 28 grams of barley bread, containing 1.12 grams of dietary fiber.
  • 28.35 grams of wholegrain bread contains 2.1 grams of fiber.  
  • The amount of dietary fiber in 28 grams of oat bran bread is equivalent to 1.23 grams.  
  • 28 grams of wheat bran bread contains 1.4 grams of dietary fiber.

Are there benefits to toast for diet

There is no study that shows that toast contributes to weight loss, and it should be noted that toasting bread is a chemical reaction in which some molecules are broken down, which reduces its water content, but without reducing its carbohydrate or calorie content. Its decrease is very low, and on the other hand, the glycemic index (in English: the glycemic index); Which represents the rapid rise in blood sugar level, which decreases when baking bread, as it slows down the speed of carbohydrate breakdown and thus it raises blood sugar levels gradually instead of rapidly raising sugar and insulin levels. [16] Moreover, white bread that is subjected to toasting is not required. That it should be high in the glycemic index value, because the roasting process may affect the level of raising the glycemic index for it, according to a small study published in the European Journal of Clinical Nutrition in 2007. [17]

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