Long demonized because suspected of making you fat, the bread now finds its place in a balanced diet. “ We must forget the idea that it makes you gain weight. Provided it is consumed in reasonable quantities, it regulates the appetite and prevents snacking, because it is rich in starch-type carbohydrates which induces a feeling of satiety. “, emphasizes the Dr Laurent Chevallier, nutritionist.
All diet experts insist on eating bread daily, at a rate of 60 g per day. We can adapt this proportion according to needs (heavy physical activity for example) but with such a quantity, we are sure to respect the nutritional balance.
Of course during the same day, it is necessary to take into account the quantity of other carbohydrates slow pasta or rice type so as not to be in excess of this category of food.
Today, the ranges of bread are developing and the offer is becoming bloated. so that we can choose your bread according to your profile, and his health problems. If you are diabetic, suffer from digestive disorders, cholesterol, or want to lose weight, you can even choose the bread corresponding to your problem. How ? Answers.
I am diabetic
THE wholemeal or cereal bread is the best choice. Their glycemic index (i.e. the ability to raise blood sugar levels) remains low. An asset when you have to monitor your blood sugar.
I have pounds to lose
We choose from wholemeal or cereal bread. Their high fiber content induces a feeling of satiety, so we will eat less during the meal.
I am gluten intolerant or suffer from celiac disease
It is obvious that the most logical reflex is to consume gluten free bread, increasingly easy to find. You can also turn to spelled bread low in gluten, or buckwheat bread.
I am subject to functional intestinal disorders
THE White bread is the solution because in such a case, wholemeal bread aggravates intestinal problems. But no baguette out of the oven. The starch of hot bread risks accentuating bloating. Enjoy it once cooled.
I have too much cholesterol
THE whole wheat bread is a good solution because its richness in fiber helps limit the absorption of cholesterol by the body. These fibers actually trap some of the fat in the intestines.
I have high blood pressure
THE breads without salt are the most indicated, since excess salt can cause an increase in blood pressure. If we can’t eat it because it seems too bland, we take real sourdough bread, and we eliminate all salty foods during the day (cheese, meats, etc.). You can also plan during the meal where you have eaten bread that contains salt, an intake of fruits and vegetables. These will counterbalance the negative effects of salt.
Thanks to Doctor Laurent Chevallier, nutritionist. Author of Everything you need to know about autoimmune diseases(Marabout editions)
