What are the benefits of bread: choice, use in diet

Crispbread is a flour product remotely similar in composition to bread. On the diet table, they replace the latter. Nutritionists recommend giving them preference over a white loaf and a dark Borodino, if you are trying to lose weight or eat right, so as to prevent the formation of excess weight.

Popular misconceptions

However, due to the fact that this product is new, we know extremely little about it. For the same reason, there are a lot of false judgments about what bread rolls really are, how many pcs and how to use them correctly so as not to gain extra calories.

Myth 1. Bread - a dietary product.

In the usual sense, the word "diet" means low-calorie. But it is impossible to call the bread a low-calorie product. Their calorie content is about three hundred kilocalories per hundred grams, that is, it almost approaches bread, especially if there is a malt loaf with seeds.

But it’s round bread rolls, and not bread, that nutritionists recommend eating. The fact is that with a high calorie content, their carbohydrate composition allows the body to maintain a feeling of satiety for a long time.

That is, by eating a loaf of bread for breakfast, you will maintain a feeling of fullness until lunch. If you eat regular bread, probably in a couple of hours you will want to eat again.

Myth 2. All bread rolls are healthy.

For the production of bread used various raw materials and different technologies. Well-done whole grain breads are made from whole grains, to which only water is added. This cooking technique is called extrusion. Its essence is as follows.

• The grains are soaked in water. Soaking time is different. For buckwheat bread, it is enough to soak the raw materials for thirty minutes. And for the preparation of corn bread, grains are soaked for twelve hours. During this time, the grains absorb water and increase in size.
• The cereal mass is sent to the extruder. In the extrusion apparatus, the mass is subjected to instant heat treatment. It reaches two hundred and seventy degrees. Under the influence of temperature, water instantly evaporates, and each grain literally turns inside out. This process is similar to making popcorn.
• The mass is pressed under pressure. The evaporated mass is subjected to high pressure. As a result, softened and twisted grains stick together.

Thus, whole grain breads contain nothing but grains and water. They have no salt, no yeast, no fat. This is what they differ from ordinary bread for the production of which yeast and margarine are used.

But there are other bread, in which there is no whole grain. They look like dried layers of bread, analogues of crackers.And they are prepared, by the way, in a technology similar to bread. They contain yeast, salt, and fats, and even flavor enhancers are often used to add attractive flavors of bacon or cheese to the “dietary product”. But such bread from ordinary bread differ only in the absence of water. They have nothing to do with healthy and especially dietary nutrition.

Myth 3. A real loaf can be recognized by the relief surface in the "grains"

Indeed, that is what whole grain breads look like. But not only they are recommended to include nutritionists in the diet.

There is a group of products for the production of which not whole grains are used, but peeled or whole flour. They have less coarse fiber, which is found in whole grains, so the benefit of bread from flour is less. But they do not have yeast and fat, and the right carbohydrates are present.

They can also add flaxseed, sesame seeds - sources of valuable fatty acids. Therefore, flax and other wholemeal bread can also be used in the diet instead of bread.

Myth 4. Choose cereals of a certain type to lose weight.

A large assortment of this product is on sale. It is believed that for weight loss it is best to eat wheat bread, and with insomnia or excessive anxiety, you should eat rice bread.

In fact, it does not matter what kind of cereal the product is made of. When it comes to whole grain slices, their calorie content is almost the same, regardless of whether they are made from rice or wheat.

Such a wide variety of products is rather a marketing move and an opportunity to give the buyer an alternative in choice.

This does not apply to rye bread. Whole grain raw materials are not used for their production, which is associated with the characteristics of the cereal. Rye is always ground into flour, so if you see the inscription “whole grain rye breads” on the packaging, you should know that this is nothing more than a producer’s ploy.

Myth 5. The product is so safe and useful that it can be given to young children.

The product is really incredibly useful. It is rich in plant fiber, which forms the basis of a healthy diet. Fiber - coarse plant fibers, our body does not know how to absorb them. It is excreted from the intestine unchanged, simultaneously capturing with it particles of other food, toxins and toxins.

However, useful does not mean completely safe. In childhood, the body does not yet know how to cope with such rough food as whole fiber. Up to three years, the digestive system of the child is not adapted to it, so you can’t offer bread to the smallest children.

Myth 6. The product has no contraindications.

The harm of bread is manifested in the diet of people with gluten intolerance. Since the basis of the product is gluten-rich grain, its use will stimulate intestinal irritation and digestive problems. But in this case, you can include crispy whole grain buckwheat slices in the diet. There is no gluten in buckwheat.

It is also not recommended to use the product for people with persistent diarrhea. They have coarse fiber will provoke further disruption of the intestines and diarrhea.

Terms of use

The product will be appreciated by people who monitor their diet. Despite the rather high calorie content, it belongs to the category: less volume - longer feeling of satiety. In addition, the bread is not fully absorbed by the body and contribute to weight loss due to the low glycemic index.

The glycemic index level of foods is an important factor in their choice in a healthy diet. A high glycemic index means that when it enters the body, the product causes an instant release of insulin into the blood, due to which sugars are quickly absorbed. So our body digests ordinary bread, pastries, sweets.

Products with a low glycemic index are absorbed in a completely different way. For their digestion, you do not need a lot of insulin, since sugar does not jump in the blood. The pancreas works in the correct mode, gradually sending small portions of insulin into the bloodstream. A stable level of insulin ensures the absence of sudden attacks of hunger and the desire to urgently "something" to eat.

It is on this that the beneficial properties of bread are based. But in order to get the most benefit from them, it is important to know how to choose and use them correctly.

The choice

When choosing, you should not focus on the GOST icon on the package. In production, technologies of the state standard adopted in the seventies have not been used for a long time. Therefore, this designation serves as a marketing move of the manufacturer, but does not indicate the quality of the product.

The characteristics of the correct bread - exclusively in their appearance (as in the photo).

• Brittleness. Whole grain or coarse flour products must be brittle, crunchy. It is important that they keep their shape well and do not crumble around the edges.
• Uniform color. He says that the product is evenly baked. On the surface there may be "gaps". These are voids between neighboring grains of different sizes. But they should not be many.
• In the whole package. Bread rolls are stored extremely long. Whole grains have an expiration date of eighteen months, and from coarse flour - up to twelve months. But the shelf life is provided only by sealed packaging. If it is torn, grains can absorb moisture from the outside. As a result, the bread will become damp and moldy.

“Study the composition of the product before purchase,” advises Alexander Romanov, a specialist at Khlebprom. - The composition of the correct bread should not be yeast, fat, dyes, preservatives. The ideal composition is grains and water or with the addition of flax seeds, sesame seeds, sunflowers. ”

Place in the diet

Answering the question, what are the benefits of bread, nutritionists indicate their help in losing weight. But using only them or in an excessive amount, it is impossible to achieve a good result.

• No more than five slices per day. “Eat up to five slices a day to get enough fiber,” recommends nutritionist Lyudmila Denisenko. “With this mode of consumption, the body will spend up to two hundred forty-five kilocalories per day on the digestion of fiber.”
• Choose the right product combinations. “Bread rolls belong to the“ bread-cereal-potato ”group, continues Lyudmila Denisenko. - Therefore, they go well with vegetables, sour cream, butter. You can combine them in the diet with eggs, legumes and nuts. But combinations with fish, poultry, meat, milk and fruits will not bring the body any benefit. ”
• Eat as a healthy snack or instead of a single meal. A proper diet includes five meals, one of which you can replace with bread and vegetables. But it is advisable not to plan such a diet for dinner. Since bread is a source of long carbohydrates, they enrich the body with energy, which comes gradually over four hours. Having eaten such a product for dinner, you may not have time to spend the received energy. Better leave it for an afternoon snack.
• Exclude bread from the diet. To the question of which bread rolls are useful for losing weight, nutritionists answer - any whole grains that you eat instead of bread. These foods cannot be consumed at the same time.

Store the product in a cool and dry place, without moisture.You can buy enough packs without fear that they will expire.

Are bread crisps useful? Can I find out information on reviews? Nutritionists are unanimous in this matter. It is recommended to include an extremely useful product in the diet as a source of long, regular carbohydrates, providing a long-lasting feeling of satiety. Eat them at breakfast and lunch, but do not include them in the evening. Choose any whole grain bread to taste.