To eat or not eat bread: all you need to know about the main product

Someone says that the bread - it is harmful empty carbohydrates, someone remembers that the bread - the head of everything, while others believe that the warm bread from the bakery is in general impossible. We decided to ask an expert, to eat or not eat bread.

Why does this question arise? The reason, probably, somewhat.

Fashion on the low-carb diet

My related to such diets It deserves separate publication. Let me just say that to date, no conclusive scientific research to prove the benefits of such restrictions for a relatively healthy person.

The World Health Organization recommends that the proportion of free sugars in our diet is less than 5% total energy, which corresponds to about 5-6 teaspoons of sugar, that is under the strict control falls primarily sugar.

With regard to the specific weight of other carbohydrates in our diet, they should be 50-60% of the daily energy needs. This means that the bread (if you do not sprinkle it with sugar) can have.

Fashion for the gluten-free diet

There is a relatively rare disease - celiac disease, in which, in response to the use of gluten (A protein that is found primarily in wheat) develops an inflammatory reaction. The reaction destroyed villi of the small intestine mucosa, that is usually accompanied by various unpleasant symptoms.

People who do not have celiac disease, and they are the majority, do an excellent job with gluten.

However, there is a category of patients who do not have typical symptoms of celiac disease, but in response to the consumption of gluten appear characteristic symptoms: diarrhea, bloating, abdominal pain. This phenomenon is known hypersensitivity to gluten. It may occur, for example, in patients with irritable bowel syndrome. In this situation, should be excluded from the diet, gluten-free and watch the changes in your health in a few weeks

Everyone else can eat bread - a source of carbohydrates. Of course, in moderation: your figure will not suffer from one or two slices of bread a day.

What bread is the most useful, and what - is harmful

The benefits of bread can be judged by its composition: roughly speaking, the fewer the ingredients, the better. Naturally, the shelf life for such a bread will be lower. It is also desirable that the flour from which bread is was wholegrain. It is richer in nutrients and beneficial fiber, which contributes to better performance bowel.

When we eat bread from whole wheat flour, is not observed spike in insulin (as opposed to the use of bread from wheat flour), which means that as long as we feel satiety.

Here's an example of useful ingredients of bread, Which can be cooked in the oven at home:

• 450 g of whole wheat flour (preferably half of rye and wheat);
• ¾ teaspoon of baking soda;
• 1 teaspoon salt;
• 375-400 g of yogurt.

Knead the dough and bake in the oven.

Is it true you can not eat hot bread that had just baked

The bread is better cooled, since in this case the starch, which constitutes its base, is of particular structure and becomes resistant. He, unlike his fellow hot, digested slowly and a little longer, and in this respect is similar to the fiber. Simply put, so useful. The same applies to many of your favorite potato.