For the love of bread! If there's one food item I get asked about the most, it's any and all forms of bread. It's like the forbidden food that every single person dreams about consuming in mass quantities. I'm guilty too- I love bread, and could easily eat an embarrassingly large portion of it. Bread, while tortured with bad reputations, has it's time and place. The key is to utilize bread when appropriate, and nix it when it's not. Let's look at some guidelines about the when, why, and how to eat bread.
1.) Choose whole grain
All bread isn't created equal. As much as we'd like the cheesy Italian bread from our local sandwich shop to be a healthy choice, it really isn't. Choose breads that are low in fat (because they are high in carbohydrate) and that contain whole grains. Look for organic or natural varieties when possible. For those of you dealing with gluten issues, choose a gluten free bread option to prevent unwanted symptoms. There are tons of these breads on the market. Don't know if you're gluten intolerant? Tune in for a future post on that very topic!
2.) Give bread a friend
Bread shouldn't be hanging out alone. What I mean is, don't eat it by itself. Why? Well, if you do, you're on the fast track to low blood sugar. Bread turns to sugar in the body which elevates blood sugar and then drops it drastically. You'll be hungry for more in no time. Pair bread with healthy protein choices to stabilize blood sugar and keep you full. Plus, this is a more balanced meal or snack choice, anyway. Try topping bread with a sunny-side-up egg for breakfast, turkey and tomato slices for lunch, or tuna salad and a slice of cheese for dinner. You make the choice, but don't nosh on bread alone.
3.) Yes, there is a serving size for bread
Typically, we see bread being served in a large quantity. At the store, bread is sold in large sleeve-like packages. In restaurants, the servers bring out buckets of bread for two people to share. Try sticking to 1-2 slices or pieces of bread at a time. This is really smart as it keeps you within the proper carbohydrate consumption range for that meal of snack.
4.) Buy the real deal
We might think we're doing our bodies a favor by choosing light bread options. These products have typically been processed and modified to allow for a lower carbohydrate count. While this may be a viable option for Diabetics, it really is unnecessary for the average-joe. Not to mention, these half-stack versions of the real thing tend to leave you wanting (and eating) more. Stick to your serving size of the good stuff and all should be fine.
5.) Beware of hidden sugars
While bread seems like more of a savory option than a sweet one, several variations contain a ridiculous amount of sugar! This will only expedite the blood sugar crisis. Avoid breads that are labeled 'honey wheat', 'hawaiian sweet', etc. Try to steer clear of unnecessary sugars in and on top of your bread.
Hopefully you feel armed with some new knowledge to take to the grocery store this weekend. Don't fear bread or exile it from your pantry. Just choose the right type and enjoy it in moderation.
Melissa Stoner R.D., C.P.T.
Registered Dietitian
Certified Personal Trainer
Professional Chef
1.) Choose whole grain
All bread isn't created equal. As much as we'd like the cheesy Italian bread from our local sandwich shop to be a healthy choice, it really isn't. Choose breads that are low in fat (because they are high in carbohydrate) and that contain whole grains. Look for organic or natural varieties when possible. For those of you dealing with gluten issues, choose a gluten free bread option to prevent unwanted symptoms. There are tons of these breads on the market. Don't know if you're gluten intolerant? Tune in for a future post on that very topic!
2.) Give bread a friend
Bread shouldn't be hanging out alone. What I mean is, don't eat it by itself. Why? Well, if you do, you're on the fast track to low blood sugar. Bread turns to sugar in the body which elevates blood sugar and then drops it drastically. You'll be hungry for more in no time. Pair bread with healthy protein choices to stabilize blood sugar and keep you full. Plus, this is a more balanced meal or snack choice, anyway. Try topping bread with a sunny-side-up egg for breakfast, turkey and tomato slices for lunch, or tuna salad and a slice of cheese for dinner. You make the choice, but don't nosh on bread alone.
3.) Yes, there is a serving size for bread
Typically, we see bread being served in a large quantity. At the store, bread is sold in large sleeve-like packages. In restaurants, the servers bring out buckets of bread for two people to share. Try sticking to 1-2 slices or pieces of bread at a time. This is really smart as it keeps you within the proper carbohydrate consumption range for that meal of snack.
4.) Buy the real deal
We might think we're doing our bodies a favor by choosing light bread options. These products have typically been processed and modified to allow for a lower carbohydrate count. While this may be a viable option for Diabetics, it really is unnecessary for the average-joe. Not to mention, these half-stack versions of the real thing tend to leave you wanting (and eating) more. Stick to your serving size of the good stuff and all should be fine.
5.) Beware of hidden sugars
While bread seems like more of a savory option than a sweet one, several variations contain a ridiculous amount of sugar! This will only expedite the blood sugar crisis. Avoid breads that are labeled 'honey wheat', 'hawaiian sweet', etc. Try to steer clear of unnecessary sugars in and on top of your bread.
Hopefully you feel armed with some new knowledge to take to the grocery store this weekend. Don't fear bread or exile it from your pantry. Just choose the right type and enjoy it in moderation.
Melissa Stoner R.D., C.P.T.
Registered Dietitian
Certified Personal Trainer
Professional Chef