In our country we eat everything with bread : the toast for breakfast , the mid-morning sandwich , the one that accompanies the meal, the sandwich for the afternoon snack and the one that dips the olive oil from the salad at dinner.
By now we already know that white is not entirely healthy and that it is better to choose healthier ones, such as whole wheat or rye, but would it be better to do without this food forever?
This is what the creators of ketogenic diets defend, although it is not entirely true, since any food in its right measure is healthy. However, it has been shown that eating bread makes us fat , among other side effects.
What will happen to you if you stop eating bread?
Next, we tell you what the experts detail about the real consequences that stopping consuming bread would have for you:
1. You will deflate
When we cut down on carbohydrates (like bread), the first thing we notice is how quickly we lose weight. We notice it both on the scale and on our clothes. But, be careful, it is not fat that you lose, but water.
“When carbohydrates are stored in the body in the form of glycogen, each gram of carbohydrate stores three to four times its weight in water,” says nutritionist and trainer Marie Spano.
2. You will lose weight
In addition to losing water, you will also lose weight in the long run, since you will reduce the calories of this food in the daily totals (as long as you do not substitute them for others, of course). A journalist tried to stop consuming bread for a week and lost half a kilo. In other words, a month you could lose between 1 and 2 kilos of weight , on average.
Remember that a single slice of bread, depending on what type it is, has the following energy charge:
- White bread : 67 calories, 1 gram of fat and 13 of carbohydrates.
- Whole wheat bread : 92 calories, 2 grams of fat and 17 of carbohydrates.
- Sourdough bread : 93 calories, 0.6 grams of fat and 18 of carbohydrates.
As we can see, if we eat two wholemeal slices in a meal, which in theory is healthy, we will be adding to our balance no less than almost 200 calories and more than 30 grams of carbohydrates .
3. You will be more unstable
“Carbohydrates are the main source of energy for the brain. When a person reduces carbohydrates, the brain works on gas, especially as glycogen stores decrease and are depleted,” says Spano. Ultimately, when glycogen runs out, the body breaks down fat and gets rid of tiny pieces of carbon called ketones . The result: bad breath, dry mouth, tiredness, weakness, dizziness, insomnia, nausea, and mental confusion. Also, of course, weight loss, as the body begins to burn fat reserves.
4. You will have fewer cravings
Refined carbohydrates raise your blood sugar level. In a short time, it falls, which leads the person to continue consuming more carbohydrates and have more cravings. Research published in the American Journal of Clinical Nutrition suggests that this process activates addiction centers in the brain, leading to high-calorie cravings.
5. You will have less energy
Cereals are a great source of iron, magnesium and vitamin B, which helps us to maintain the optimal level of energy. In addition, carbohydrates are the body’s preferred fuel source, so if we are suddenly deprived of them our energy level will plummet.
6. It will improve your heart health
A 2014 study published in PLOS ONE found that refined carbohydrates (white bread) increase the body’s level of a fatty acid (called palmitoleic acid ), which in turn increases the risk of heart disease and type 2 diabetes However, if you choose to eat whole wheat bread, you can improve your blood cholesterol level and reduce your risk of heart disease, stroke, obesity, and type 2 diabetes.
So how do I eat bread or not?
We can continue to eat it with peace of mind, although, in reality, it is not a food that does us too much good. However, if we choose a healthy bread, we can have some benefits.
The healthiest is the one that contains more grain and the one that is made up of 100% whole wheat flour ; To check it, you should look at the label on the container or ask your baker.
If you have to choose one to consume, let it be one of these three:
- Rye : buy the one without additives; It is the bread that has the most fiber and nutrients, and is a powerful source of iron and B vitamins.
- Whole wheat : check that it is whole grain and that the flour is also wheat.
- Oatmeal : it has soluble fiber, very good for reducing cholesterol.
And this is it, reader. As always, the key is in moderation.