There are so many different kinds of bread on the market that you often don't know which one to buy.
Many people think we should eat less bread, but this is far from the truth. In fact, each of us needs to eat two to four slices of bread a day.
'you can eat bread, which is part of a healthy diet, but it depends on the type of bread you choose and how much you eat, 'Australian nutritionist Suxi-Burrell (Susie Burrell) told Studio 10.
"there is a big difference between a small piece of quality whole wheat bread and the big Turkish piece of Turkish Toast you bought at the cafe this weekend," she said on the show.
Whole grain (wholegrain) bread
"whole grain bread is definitely the best bread, and one thing to remember is that the smaller the slice, the denser the texture is, the better for you," Susie said. Small tablets mean it controls weight better and has lower carbohydrates. The more grains we have, the better we control our blood sugar. "
In a previous blog post, Susie explained that soy and flaxseed noodles contain rich polyunsaturated fats.
As part of a healthy overall diet, dietary fiber from whole grain bread helps lower cholesterol levels in the blood and reduces the risk of heart disease.
Advantages: it has fewer carbohydrates, easier digestion, and more nutrients per serving than refined grains.
Disadvantages: it's not low in calories. If you want to lose weight or maintain weight, it can be an obstacle to you.
Whole wheat (wholemeal) bread Susie tells the show that the next best bread is whole wheat bread, because it is rich in fiber.
"because the grain is ground up, it has a higher GI, which means it will digest a little faster," she said. If you are intolerant of grain, then whole wheat is your best choice. "
Whole wheat flour contains more dietary fiber than standard white bread, which is one of the reasons why it is a better choice.
When you go to the supermarket, Susie says, you should buy thin slices of bread because the slices of a lot of bread in supermarkets and bakeries are too thick for children and not for adults who want to control their weight.
Advantages: it contains a large number of fibers and is also a good source of minerals such as magnesium, potassium and zinc.
Disadvantages: if you grow up from a snack of white bread, you may not be used to whole wheat bread.
Add bread
Nutritious bread, such as omega 3 (polyunsaturated fatty acids) and calcium, is not worth your money, Susie said.
This is because when you eat bread, you have the fiber, whole grains, vitamins and beneficial fats you need.
The main nutrients you need from bread, she says, are higher fiber levels and more whole grains.
"if it looks like white bread, it's still white bread, even if it adds something extra."
Advantages: nutritious bread is a harmless way to increase your intake.
Disadvantage: this is a waste of your money.
Yeast (sourdough) bread
One of the most popular kinds of bread now is yeast bread, but yeast bread is not the least healthy bread, and many people will be happy to hear it.
She said: "White yeast bread is better than ordinary white noodles, but not as good as cereal bread." As long as you insist on eating a small piece of whole grain yeast bread, then it is the best choice, or the other best choice is a small piece of whole wheat bread. "
The GI value of yeast bread is lower than that of ordinary white bread, but keep in mind that yeast bread is often large and may contain 1, 000 joules of heat.
Advantages: for many people, yeast bread is easier to digest and helps regulate blood sugar levels.
Disadvantages: it's a calorie-intensive bread, which means it's hard for you to maintain your weight.
challah
Although white bread is perfect for fairy bread (fairy bread), it is the least healthy choice.
"White bread digests quickly, its GI is very high, it causes our blood sugar levels to rise rapidly, which means it's definitely not the best option," Susie said. "if your child doesn't eat whole wheat bread, it's better to choose high-fiber white bread, but I always tell my parents that if you keep buying white bread for your children, they'll get used to it."
White bread has such a high GI, because grains are ground up during processing, meaning they release glucose into the blood faster than whole-wheat bread.
"over time, this means that choosing processed bread as the staple food will lead to frequent fluctuations in blood sugar levels and insulin release," Susie said on her blog. "Turkish bread is probably the worst bread, it's large and loose, easy to fill with butter and a lot of white flour, making it high in GI and carbohydrates."
Advantages: a study found that it can increase the number of "beneficial" microorganisms in the stomach, prevent disease, and promote health.
Disadvantages: White bread increases your blood sugar level because your body quickly absorbs carbohydrates.