An important part of your daily menu or just a no-go for your body? Eating bread often remains a mystery for people who want to experiment with a healthy lifestyle. We list all the facts!
What does bread consist of?
Your slice of bread can be white, brown or wholemeal. The white and brown variant contains refined flour, and wholemeal bread contains 100% wholemeal flour. Flour consists of starch and proteins. Starch is broken down in the digestive tract and ends up in the blood as glucose. Glucose in turn causes an increase in insulin levels. With the following negative consequences:
- Glucose in the blood clogs the veins and causes inflammation.
- Almost all carbohydrates are stored as fat.
- In high doses insulin is toxic, causes cell damage, cancer and atherosclerosis, nerve damage and limb pain.
- A constant high level of insulin ensures that the cells no longer respond to insulin. This is called insulin resistance and can lead to type 2 diabetes and heart diseases, alzheimers etc.
- Insulin resistance makes the body believe that not enough glucose is stored in the cells, and sends the signal to use muscle mass to make glucose. Result? You lose muscle mass and become thicker. Instead of feeling energetic after eating, you feel tired and feel the need for more carbohydrates. Because you now also have less muscles, moving becomes heavy and you end up in a vicious circle.
Can’t you eat bread anymore because of the carbohydrates?
That depends on your goal. Do you want to lose fat? Do you suffer from high blood sugar? Then look for an alternative, such as protein bread. You can find baking mixes online. Do you just want to take care of yourself as well as possible? Then reduce the amount of carbohydrates. Replace your sandwich lunch with a salad. Don’t eat cookies in between but choose carbohydrate poor options like nuts, cherry tomatoes, a boiled egg,…
As we described above, flour consists of starch and proteins. In wheat, rye, spelt and barley, the protein is called ‘gluten’. Even if you don’t have a gluten allergy, gluten can still damage your intestinal wall, which can result in pain, bloating, cramps, fatigue. Want to know what effect gluten has on your digestion? Then eat gluten-free for 2 weeks and see if you notice any difference.
Can I no longer eat bread because of the gluten?
If you suffer from digestion, it is wise to eat gluten-free. Don’t you have a clear problem but don’t you always feel energetic? Then eat gluten-free for a few weeks. Pay attention! Gluten is not only found in bread, but also in cookies, cookies, pastries, pasta,… are gluten. Gluten-free options are potatoes, rice, rice cakes, quinoa, buckwheat, oats,…
3) Harmful substances
Most breads contain sugar or glucose syrup. Sugar and glucose cause an increase in insulin levels (for the consequences, see above). Moreover, bread contains phytic acid, which prevents your body from absorbing minerals (such as calcium, iron and zinc).
Can I no longer eat bread because of the harmful substances?
Our advice is to reduce the intake. And when you eat bread, bake it yourself, so you know what’s in your sandwich.
Doubts if you can still eat bread?
- Everything in moderation! A slice of bread is possible, but not too often!
- Buy your bread in an organic store instead of the supermarket, or bake it yourself.
- Choose full grain, so wholemeal bread.
- Try to eat a maximum of 1 meal a day with bread.
- Eat an alternative once a day, such as a buckwheat wrap, rice wafer, quinoa cracker, oats…
- We get 50% of our iodine requirement from bread. Do you eat less bread? Then supplement your diet with iodine-rich foods such as whitefish, eggs, cheese, seaweed, etc.
Check out our recipes, they are almost all gluten free and low in carbohydrates!
This post is also available in: Dutch