The truth about bread and dieting

This is an automatically translated article.

The article was professionally consulted by Specialist Doctor I Dong Xuan Ha - Gastroenterologist - Department of Medical Examination and Internal Medicine - Vinmec Ha Long International Hospital.

1. Bread and Diet

In one study, people on a low-calorie diet that included whole grains, such as whole-grain bread, lost more belly fat than those who ate only refined grains, such as such as white bread and white rice.
Experts say there is a correlation between appetite and serotonin. The amount of serotonin in the brain will increase when consuming a variety of foods containing carbohydrates, leading to a feeling of satiety for the stomach and reduced appetite. Serotonin works in the brain to help stabilize mood.
For those who have difficulty following a low-carbohydrate diet, the bread diet helps balance fat and increase fiber. In addition, dividing into several meals throughout the day effectively reduces hunger.
Whole grains provide more vitamins, minerals and fiber than refined products.

2. Bread and type 2 diabetes

Research shows that consuming low-starch foods such as bread and eating less red meat, processed foods, and sugar-free drinks, and increasing the intake of fruits, vegetables, whole grains , fish and poultry help reduce the risk of type 2 diabetes .
Eating foods that contain carbohydrates causes blood sugar to rise. The amounts of carbohydrates between foods are not the same. Sugar and refined grains cause blood sugar to rise faster than complex carbohydrates found in foods, including beans and other vegetables.
According to Hillary Wright, Director of Nutrition Counseling, "Complex carbohydrates are digested more slowly and their ability to cause blood sugar spikes is limited."
Nuts, plant starches such as corn, potatoes... all contain carbohydrates. Simple carbohydrates found in sugar and refined products like white rice or white bread are quickly processed by our bodies. Therefore, consuming a lot of these foods can lead to problems related to blood sugar.

Products made with whole grains, such as brown bread, or whole-wheat bread, contain complex carbohydrates and are high in fiber. Our bodies digest these foods more slowly, so consuming these foods helps to lower blood cholesterol levels, while helping to stabilize weight.
Products made with whole grains like bread are especially important for people with type 2 diabetes. It helps your body control blood sugar levels.
Cutting down on refined grains, such as white bread and eating more whole grains, is very helpful for people with diabetes because these are foods that are high in fiber and fiber helps slow down the process. carb absorption.

3. Should you eat bread if you have an upset stomach?

For those with stomach pain, bread should be limited because gastritis can trigger symptoms of celiac disease (disease triggered by eating foods containing gluten). Gluten is a type of protein found in foods, including bread.
Some people cannot tolerate gluten due to celiac disease. These people's immune systems mistake gluten for a dangerous substance, triggering attacks that attack the body. For people with celiac disease, staying away from gluten-containing foods like bread is a must.
It is possible that some other people, even though they don't have celiac disease, can't tolerate gluten because of stomach pain or feel tired after being gluten intolerant. This is called non-celiac gluten sensitivity. This condition occurs more commonly.

4. How much bread is too much?

Generally, a person should eat a 2,000-calorie intake for six servings per day (about 6 ounces) from the grain groups, including all types such as bread, pasta, oatmeal, cereals... At least half of them are whole grains.
A packaged bagel can hold 3-5 ounces. It makes up most of the calories you need for the day. However, if these are not whole grains, it is difficult to achieve the required calories.
Some tips to help you choose bread, including:
Choose whole grain bread: choose breads made with products such as whole wheat, white wheat or whole wheat oat. Bread or other grain products are not necessarily made from whole grains. Reduce the size of the cake: cut into portions and add more fiber when eaten Don't choose products based on color: Many whole-grain breads are darker in color than white bread, but food manufacturers Products may add molasses and food coloring to give their refined bread products a deeper color. you should always be careful to check ingredient labels. High-fiber breads: Choose whole-grain bread products that have at least 3 grams of fiber per serving. Bread made with whole grain products is the ideal choice for those who are on a diet and constantly feel hungry. Besides, in addition to nutrition, you need to exercise regularly to promote weight loss.
Articles refer to the source: webmd.com

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