A recent study has found that Australian women think that bread is responsible for weight gain. They avoid bread due to weight concerns and believe they need to cut it out completely when trying to slim down. Truth, or fad? Here at Amelia Phillips we believe in educating you and stating the facts about nutrition and then leaving it up to you to draw conclusions. We show you how you can have your cake (bread) and eat it too!
It is important to remember that fat loss depends largely on controlling your hormones with nutrient dense whole foods, stress management and adequate shut-eye. With regards to your food choices, the buck stops at blood sugar control. Bread, on its own, is carbohydrate dense and will cause a blood sugar spike and the associated insulin production. The metabolic result here is a reduction in your ability to access the energy you have stored as body fat. From a weight loss and long-term health perspective, this needs to be minimised.
So, Do Australians Eat Bread?
The study conducted by Baker’s Delight found that 43% of Australian women avoid eating bread when they’re trying to lose weight, while 20% feel guilty when they do consume it. These numbers are particularly interesting because out of the 1000 Australian women who participated in the study, 83% of them confessed that they only eat bread for its taste.
The type of bread you choose to eat and the time of day you consume it plays a huge role in how it would affect your digestive system. In addition, you also have to mindful that there are other factors than just the carbs in the bread, that cause weight gain or indigestion.
The good news is that we rarely eat bread on its own. Food combining is a fantastic way to moderate the blood sugar impact of a carbohydrate-dense food such as bread.
Here’s what you can do to help keep your blood sugar in check and minimise weight gain when eating bread:
- Add protein: Protein is our satiety macronutrient that balances blood sugars and helps to control our weight. Include free-range eggs, grass-fed hormone-free beef, organic hormone-free chicken and fresh salmon.
- Include good fats: This is essential for hormonal production, energy, satiety and the best way to control your appetite. Add avocado as a spread or include salmon, full fat cheese or curried egg.
- Combine with plenty of vegetables: It is important that you don’t displace your vegetable requirement by filling up on the starchy carbs. To get the most out of your meal, include two cups of predominately non-starchy vegetables, as these are one of the most nutrient rich foods, full of natural vitamins, fibre and antioxidants. Great examples are spinach, cauliflower, mushrooms and celery. Sandwiches can be tricky as there are only so many vegetables you can squeeze between two slices of bread, so why not mix up a side salad to eat with your lunch?
It’s simple. Pack your meal with nutrient rich options and bread has its place on your plate.
** For all my Australian readers, and those keen to find more healthier loaf options, Baker’s Delight has launched its Healthy Loafstyle. The national bakery has collaborated with Food & Nutrition Australia to provide accessible information for Aussie families to choose the right bread for their lifestyle, in-store and through an online diagnostic tool at this link – http://health.bakersdelight.com.au/loafstyle-quiz/. Do check it out if it’s of any interest.
What is your favourite way to eat bread? Share with us below!