Take Bread Off Your “Bad” List – Research Shows THESE Breads Are Best for Healthy Eating & Weight Loss
Not All Breads Are Created Equal! Here’s How to Choose a Healthy Bread for Weight Loss
Many people believe that carbohydrates should be avoided and that a low-carb diet is the way to go.
But cutting carbs from your diet altogether is not good for your long-term health and may even prevent you from losing weight in the long run. While you should avoid refined carbs (the “bad” kind), it’s important to include sources of healthy carbs in your diet.
Foods rich in unrefined carbs can help you lose weight. In the 1990s, researchers placed 20 obese Hawaiians on a diet high in unrefined carbohydrates (the “good” kind) in a three-week-long study. The average weight loss over that period was a whopping 17 lbs (7.8 kg).TRENDING: Science Reveals Easy, No-Workout Ways to Lose Weight… While You Snooze!
One major source of carbs is bread. The right kind of bread can be a great source of unrefined carbs.
Some breads definitely should be avoided, but others are healthy. This basically boils down to white bread vs. whole-grain bread (with some caveats).
How to Know Which Breads You Should Avoid
White bread should be avoided because it is high in refined (simple) carbohydrates. Refined carbs flood your bloodstream with sugar and lead to spikes in your insulin levels.
The two main types of refined carbs are sugars and refined grains. Refined grains are highly processed and are stripped of all their fiber and nutrients.
Whole grains consist of a hard outer layer (bran), a middle layer, and a small core (the germ). The most nutrient-rich, fiber-rich parts are the outer layers. These are precisely the parts that are removed from the grain during the refinement process, which is why white bread is less healthy than whole-grain bread.SPECIAL: This Scientific Trick Can Reduce Your Belly Fat By 8.5% in Just 12 Weeks…
If you see the word “enriched” on a loaf of bread, it means that the bread was made from refined grains and that other nutrients were added back into it. This makes it a better option than generic white bread… but you’re still better off getting 100% whole-grain bread.
The most processed breads you’ll find at the grocery store are white breads made by brands like Pepperidge Farm and Wonder Bread. These breads contain virtually no nutrients and often contain unhealthy ingredients like high fructose corn syrup and soybean oil.
It’s important to note that not all whole-grain bread is automatically good. Be sure to read the ingredients list and check for unhealthy additives and artificial sweeteners.
For example, Stroehmann Dutch Country whole-wheat bread contains ethoxylated mono- and diglycerides, which are a hidden source of trans fats.
How to Find A Healthy Bread
The healthiest bread is 100% whole-grain bread. Whole-grain bread is packed with fiber, vitamin B, iron, magnesium, and other nutrients.
A good rule of thumb is that the bread you eat should have at least 3 grams of fiber per slice. Most people eat a lot less fiber than they should. The average American consumes 12 to 15 g of fiber per day, but the recommended amount is 35 to 50 g.BRAND-NEW: 5 “Living Nutrients” That Can Trigger Rapid Fat Loss!
The health risks of a low-fiber diet include a higher likelihood of developing heart disease, stroke, obesity, diabetes, and gastrointestinal diseases.
Foods rich in fiber help you lose weight because they take a longer time for your body to digest. This makes you feel fuller and discourages you from overeating.
The terms “multigrain” or “natural grain” are often used to make bread sound healthier than it is. Sometimes brands will also say that their breads are “made with whole grains.” This is generally a sneaky way of saying the bread is partially processed.
You should stick with 100% whole-grain bread. Check the ingredients list to be sure that whole grains are listed as the main ingredient. (And of course, you should make sure that the ingredients list does not contain unhealthy substances.)
The best bread you can get at the grocery store is made by the company Food for Life under the name Ezekiel 4:9. Their bread is loaded with nutrients and fiber. It is made from sprouted grains (grains that have started to sprout), which are even more nutritious than regular whole grains.
Ezekiel bread also contains millet, barley, and spelt. Millet has antioxidant properties, and eating barley can lower your blood sugar and reduce your risk of getting heart diseases. Millet, barley, and spelt are all great sources of fiber and protein.
Food for Life also makes English muffins, tortillas, and other products. The company is a nonprofit dedicated to making high-quality organic products that are rich in nutrients and free of added sugars and preservatives.BRAND NEW: These Delicious Desserts Can Help You Burn Fat & Lose Weight
Of course, Ezekiel bread isn’t the only healthy bread you can find. Look for whole-grain or sprouted grain breads that are minimally processed and are free of added sugars and preservatives.
Sourdough bread is another healthy kind of bread. It is made by the fermentation of dough and is a good source of probiotics. It’s particularly good for people who are sensitive to gluten. Whole-grain sourdough bread is included in the Mediterranean diet as well, which is one of the healthiest diets out there.
Not all breads are created equal. Avoid white bread and bread that contains artificial ingredients. Always be sure to check the ingredients list. The best kinds of bread are sprouted-grain bread, 100% whole-grain bread, and sourdough bread.
It’s Time to Take Cheese Off Your “Bad” List Too…
While you’re striking bread off of the dieting “no-no” list, take cheese off too!
Because brand-new research has revealed that one of America’s favorite cheeses is not only good for you… but can actually help you lose weight.
Yes, I’m talking about Parmesan. That delicious stuff you put on top of your pasta, pizza… and yes, bread!
I’ll admit I was skeptical, too, when I first heard about this… but the research doesn’t lie.
And while you can’t eat an entire wheel of Parm every night and expect to lose weight (though wouldn’t that be nice, lol)…
As it turns out, you can indulge QUITE a bit and still shed the pounds…
Here’s how it works: