Harm from bread more than good.
What nutritionists believe bread is dangerous and harmful, while the people were eating it for centuries and had no ill?
Whether whole wheat and rye bread are healthier.
The benefits and harms of white bread
For centuries, white bread was considered a delicacy of the aristocracy while the peasants ate dark bread made from inferior grains. Nowadays everything has changed — whole wheat bread was considered useful and is expensive, while bread made from white wheat flour as cheaper.
Nutritionists speak louder about the dangers of bread and recommend limiting its consumption. The reasons are many — ranging from the presence in the structure of bread gluten, causing food Allergy to high glycemic index, making the bread product leading to weight gain.
What is the difference between simple carbohydrates from complex, what their daily intake is and how high glycemic index leads to weight gain?
How many calories are in bread?
Depending on the type of bread its calorie content in the range of 210-290 calories. In 100 g of white wheat bread contains 220-230 calories, dark rye bread contains 210-220 calories, and the bread with seeds and dried fruit more than 300— calories. Calorie piece of bread (about 30 g) to 70-100 kcal.
The PFC content in 100 g of white bread: 8G of protein (more than a third of which is pure gluten), 3 g of fat and 50 g carbs (2-3 grams of fiber, 4-5 grams of sugar and about 40 g of starch). The glycemic index of wheat bread is from 90 to 100, the level of assimilation of proteins of wheat — not more than 25%.
Is rye bread?
Grey shop bread should not deceive you — in fact, it’s the same product but with slightly different ingredients (part of the wheat flour replaced with rye). In addition, Borodinsky rye bread increases the acidity of the stomach and not recommended in gastric diseases.
If rye bread contains dried fruit and nuts, then just a high-calorie product, it turns into high calorie. Despite the fact that this bread is correctly considered a dessert and to limit the amount, many stubbornly believe sweet rye bread is healthy and natural.
How to give up bread?
If you absolutely can’t give up your daily consumption of bread, choose a whole grain bread flour, as its glycemic index is significantly lower — of the order of 30-40 units. Frying a piece of bread in the toaster also reduces its glycemic index.
Carefully study the ingredients of bread on the packaging, avoiding improvers the quality of flour and preservatives. However, the situation is compounded by the fact that many of these additives are considered “technical AIDS” and is not required to specify in the final composition of the product.
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