Bread is one of the oldest foods and, despite all the prominence it has always had, in recent years it has been the subject of debate about whether its consumption is healthy or not.
For the enjoy breadthe good news is that it is not necessary to eliminate bread from our Syrian diet, but nevertheless, we cannot say that all breads are healthy, we must know how to choose them, combine them and be cautious with the quantities. Today I explain more in depth how to choose the best breadwithout having to banish it from your diet.
The best version of bread will always be the one that is made with whole grains with natural ingredientssince in this way it provides us with complex carbohydrates thanks to its fiber content, minerals such as iron and magnesium and vitamins of group B. Bread made with refined flours and containing too many additives, lose nutritional value by eliminating the bran. of its composition and the germ of the grain. In addition, these breads tend to raise blood sugar levels, so they are not good for our health.
How to choose the healthiest bread
1. Prioritize whole grain breads. Whole wheat bread contains the whole grain, which means it retains its fiber, vitamins and minerals. Ask your baker or look on the nutritional labeling to make sure the first ingredient is whole wheat flour or another whole grain.
2. Avoid breads with added sugars. Many commercial breads may contain sugar in their composition, always opt for those that do not include it.
3. Look at the amount of ingredients. The amount of ingredient tells us a lot about a product. For example, a bread does not need more than five or six ingredients. Less is more and this will give us an idea of how natural a product can be.
4. Salt content. Many breads can be high in sodium, so it doesn’t hurt to check how much you have. Purchase that contains less than 1 gram per 100 grams of bread or that is labeled as low salt or no salt added.
5. Choose artisan bread. Sourdough breads, made in a traditional way, are an excellent option. It has an adequate and slower fermentation process, it is easier to digest and its glycemic index is lower.
What to combine bread with
Bread is one of the most versatile foods that can exist and there are multiple healthy combinations that you can make, adding:
1. Healthy proteins:
– Eggs: Egg is a perfect option to add to your sandwich or toast. In an omelette, scrambled, cooked, it can be a perfect way to enrich them with a quality protein source.
– Marinated salmon and fresh cheese: toast with smoked salmon provides omega-3 fatty acids, essential for cardiovascular health.
– Hummus and turkey: Hummus is a great source of plant-based protein and fiber, while turkey provides lean protein.
2. Add vegetables:
– Tomato, basil and olive oil: a very simple classic but loaded with antioxidants, vitamins and healthy fats.
– Cucumber and grated carrot with tahini: refreshing, light and full of nutrients.
– Sautéed spinach and mushrooms: Adding vegetables to toast is a great way to increase your dietary fiber and vitamin intake.
3. Healthy fats:
– Extra virgin olive oil: A drizzle of this oil on whole wheat bread is a simple and healthy option, with antioxidants and monounsaturated fats.
– Avocado: Avocado provides healthy fats and combines well with practically anything you add on bread.
It is important to remember that no single food determines whether a diet is healthy or not. What really matters is how it is integrated into our diet as a whole. Bread can be an excellent source of energy and nutrients if we consume it in moderation and combine it with other foods rich in proteins, healthy fats and vegetables.
The amount of portions also plays an important role and that will depend on each person, their health status and physical activity.
What bread makes you fat? No, it’s more about the amount we consume, what bread we choose and how we combine it. So for true bread enjoyers, there is no need to give up this food, neither for weight nor health reasons.
You can learn more about nutritionist Elisa Escorihuela through her Instagram account: @eliescorihuela, her work at the Nutt Nutrition Center and in her book ‘Dietoterapia’. You can also read all the nutritional recommendations contained in their articles in ABC’s ‘Nutrition Classroom’.
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