Bread - Don't Demonise It

The Carbohydrate Pyramid

For something so great and satisfying, something that provides us with so many nutrients it has had far too much bad press! Bread is not bad when we choose the right type!

• Just like anything though, if consumed  in excess it can carry some not so positive side effects, but as a whole it's a damn good addition to any meal or snack.
• Bread is a great source of dietary fibre which helps to keep a healthy digestive system.
• Bread contains a wide range of vitamins  and minerals including B group vitamins thiamine (B1), niacin (B3) which are important for releasing energy from food.

When we choose bread we need to be aiming for a nutrient dense type bread and not the standard loaf that has been a normal staple in our diets over the last 40 years. Good bread will contain seeds and grains and not full of preservatives. The better the bread the lower glycemic index, the glycemic index is basically the speed the sugars reach our blood, the faster it reaches the blood the faster we crash which results in needing more food - usually more high glycemic sugary foods which is not what we want. 

Standard bread, especially white bread will create a blood sugar spike and within a couple of hours you begin to crave more sugary type snacks which will not only increase your weight but eventually can result in Type 2 Diabetes. Processed wheat and white flour (which is just bleached wheat flour) is nutritionally deficient. Levels of zinc, chromium, manganese, iron and vitamin E are all reduced in processed flour compared to whole grains.

Bread is not something to be avoided, feared or made out to be an unhealthy option. In fact its an Aston Health and Fitness menu staple and one we would definitely recommend for some pre-workout power.

Bread is a convenient way to consume the necessary energy-boosting carbohydrates as it can be consumed in many different variations and meals.

Theres plenty of ways to consume bread and make it a healthy choice such as when its the right type of bread:

Avocado & Grilled Tomato on ToastTuna & Salad Sandwich Eggs & Mushrooms on ToastCottage Cheese & Grilled peppers on ToastSoft Cheese, Ham & Cress on ToastSalmon, Avocado and Tomato Sandwich

The list is endless and all the meals will contain a form of protein, good fats and low glycemic carbohydrates - As long as its good bread! 

Some great choices when buying bread could be 

Sourdough

Sprouted Wholegrain

100% whole-wheat

Oat bread

100% Rye bread

Flax bread

These breads do appear to have more calories per slice but they will definitely keep you fuller for longer and contain much more nutrients than a standard loaf of bread from your local supermarket. 

If you find yourself gluten intolerant then this article may not help you. 

Now and then we should all consider focussing on what we are putting in our bodies and its not always bread that is the culprit, sometimes it is simply just a poor overall diet, diary, alcohol or even sugar etc that can give off nasty symptoms.

To check if you are gluten intolerant you can test yourself by excluding corn, rice, buckwheat and miller for two weeks. If you feel noticeable improvement in how you feel you're probably gluten intolerant  and avoid all gluten-containing grains. 

Just to finish this small write up on bread, id like to add that anyone  who knows me well, knows that I love nothing more than a couple rounds of toast with eggs or peanut butter and I'm not un-fit nor am I over-weight and I enjoy eating bread at least 5 times a week because I love it and I'm sure most others do but fear eating it due to it being demonised by so many 'experts' for so long.