What is the role of bread in weight management? Weight management is essential for maintaining optimal health and fitness. Various diets and exercise regimens have been created for this purpose, all purporting to keep the body toned while accelerating fat loss. Yet, without resorting to such strict programs, we should all be more conscious of the effects that various food items we consume during the day can have on our bodies.
Is bread a vital food item?
Bread is considered to be an essential part of our diet. As it is carbohydrate-rich, it is the primary source of energy. Although many diets limit carbohydrate intake, most of us have noticed that we start feeling lethargic and uncomfortable if we have not eaten carbohydrates for a long time. That is because your body lacks the energy, along with the vitamins and nutrients it gets from bread.
A brief history of bread
Humans have been consuming bread for almost 30,000 years. In its simplest form, bread is made from flour, water, and yeast, which are mixed, and the dough is kneaded and left to rise before being baked at a specific temperature to produce a loaf of bread. In the prehistoric days, people would make a paste from grains and water and would cook it on hot stones, resulting in flatbread similar to that we still enjoy today.
As time passed and humans evolved, so did the bread recipes. The greatest progress was achieved by adding the leavening to the bread batter, as this would make it rise, producing a fluffy loaf. In today’s world, yeast is the most commonly used leavening agent. However, yeast happens to be an old ingredient. Its production dates back to the Egyptian times, around 300 BC.
The bread most of us are familiar with is very different from that consumed 30,000 years ago. In addition, different cultures and traditions have given rise to diverse shapes and types of bread that vary from one region to another. In the Middle Eastern countries and some of the Asian countries, the old flatbread is still eaten with all meals, whereas the bread loaves originate from European countries. Sliced bread is a relatively new concept, however. Since it was introduced in 1930, its popularity has expanded all over the world, as it is convenient to use for making toast or sandwiches.
What are the main ingredients in bread?
Bread can be made with only four ingredients—flour, water, yeast, and salt. However, these days other ingredients are often added to make the bread more nutritious and healthy. Some of these ingredients allow whole grain bread to help with weight management, as discussed in detail below.
Flour provides the basic structure of the bread. In addition to being rich in carbohydrates, flour contains gluten, which is a protein that is found in grains that helps in trapping the air bubbles by forming a web. The starch, on the other hand, helps in supporting the structure of the bread. The bread flour is high in protein, as it is necessary to help the bread rise. As whole grain flours have a lower gluten content, they have to be mixed with bread flour to make it rise and produce a better texture. Mostly home bakers use all-purpose flour, and it yields almost the same results as the bread flour.
Yeast is a one-cell plant, but the product we conventionally refer to as “yeast” comes in the form of live cakes, dried powder, and instant blend. When the yeast is added to the flour and water, it multiplies and grows by consuming the available sugar and liquid. During this process, it ferments, whereby it releases carbon dioxide and ethyl alcohol. This process is the same, regardless of the type of yeast used. Nonetheless, live yeast cakes are used commercially as they enhance flavor. Many bakers use active dry yeast or resort to instant-rise yeast if in a hurry. Although it rises pretty fast, instant fermentation prevents flavor development.
Liquid is essential in bread-making as it helps bind gluten with starch to create the bread dough structure while keeping the bread moist and tender. Although most bakers use water, it can be replaced by milk to enhance the flavor. Most importantly, liquid is essential for allowing the yeast to ferment, making the bread rise.
Salt not only works as a flavor enhancer but also strengthens gluten in bread dough. In yeast bread, salt also controls the effect of yeast, as it gives enough time to the fermentation process to develop flavors.
Fat is optional in bread-making, as it may prevent the dough from rising, but when used, it makes the bread tender and adds flavor to it. Bakers usually use oils, butter, and shortening as fat in the bread dough, and it helps in giving it a beautiful brown color. As fat bonds with the gluten molecules, it does not let them combine easily, which is the reason bread with fat does not rise much.
Sugar is another optional bread ingredient, but most bakers use it to add a sweet flavor and help with the browning. However, the main reason for adding sugar is to provide food to the yeast, helping it grow and multiply, which results in softer and more tender bread.
Does bread cause allergies?
Some people are allergic to gluten and/or yeast and, if they eat bread may develop mild symptoms, but in some cases, allergies are so severe that consuming even minute quantities of allergens can be fatal.
The most common wheat allergy symptoms are:
- Skin rashes or hives
- Indigestion and stomach cramps
- Nausea, vomiting, and diarrhea
- Sneezing and stuffy or runny nose
Many people equate gluten intolerance with allergy, even though these are distinct conditions. Still, those with gluten intolerance should limit bread consumption, as it may lead to digestive problems like diarrhea, gassiness, or abdominal pain.
What can trigger wheat allergy or gluten intolerance symptoms?
Wheat allergy and gluten intolerance symptoms are triggered by the consumption of food items that contain wheat, primarily bread, pasta, wheat-based cereals, or anything that contains wheat as the main ingredient or even as a secondary ingredient.
What types of bread are currently available worldwide?
At least 15 types of bread are used all over the world. The most common types are described below.
As its name implies, multi-grain bread is made from at least two grains, but those that have a wide variety of grains in them are more nutritious and hearty. They are also helpful for fat loss, as the grains used are not refined.
White bread is the most commonly used type of bread all over the world due to its soft texture but it is not good for weight management. It contains highly processed flour, sugar, and additives, which make it unhealthy. Thus, it can contribute to weight gain, heart disease, and diabetes. This type of bread is high in protein and carbohydrates.
Bran bread is made with whole wheat flour, which includes bran and germ. This type of bread is extremely healthy because it contains a high amount of fiber and vitamins. Bran bread is a perfect option for people who have heart problems and diabetes. It is also very good for fat loss, as it is low in saturated fat and is an excellent source of protein.
Whole wheat (or wholegrain) bread
Wholegrain bread is very healthy, as it is made using the entire grain, which includes the endosperm, germ, and bran. As it is very high in fiber and highly nutritious, this type of bread helps in controlling many health issues, such as heart problems, certain cancers, and diabetes. It also helps in weight management, especially if you want to lose fat and extra pounds.
Benefits of bread for fat loss
Consuming bread for weight management has many health benefits, and that includes fat loss as well. Many studies have demonstrated that consuming whole grain or multi-grain bread as a part of a low-calorie diet helps in reducing visceral fat. Wholegrain bread has to be taken in a limited amount. It provides the body with the required amount of fiber, minerals, and vitamins, without exceeding the recommended calorie intake.
Benefits of bread for weight management
Eating a limited amount of bread will not result in weight gain. Though both whole wheat bread and white bread have the same amount of calories in each slice, whole wheat bread is a healthier option, as it is full of fiber, making you will feel fuller. You should not use white bread for weight management. As a result, your hunger pangs will be satiated even with a small amount of bread.
Benefits of bread for muscle building
Although proteins are essential for building muscles, carbohydrates also play a vital role in this process. Bread is a good source of carbohydrates needed to fuel your muscles. However, whole wheat bread or multi-grain bread is always preferable to white bread, as it is rich in fibers, vitamins, and minerals needed for increasing the muscle mass. As carbohydrates are converted to glycogen, they get stored in the muscles to help you get through the workouts. In short, wholegrain bread is an excellent option to give you strength, without consuming too much fat.
Frequently Asked Questions
How many calories do I need to cut down to lose weight?
That depends on your BMI, age, gender, and activity level. However, you need to cut at least 500 calories per day from your diet to start losing weight.
What kind of bread helps the most with weight managment?
Any bread that contains whole grains will help you with weight management. But you will see greater results with whole wheat bread and multi-grain bread.
Does bread make you gain weight?
If you consume an excessive amount of bread, especially white bread, you are more likely to gain weight. But if you consume bread in moderation, you will feel fuller and won’t gain extra pounds.
What else can I eat to reduce fat?
You have to avoid refined carbs which contribute towards weight gain, i.e. white flour, white bread, and white rice. You can add fiber to your diet through other sources, like vegetables, corn, flatbreads made from vegetables, and proteins.
How many slices of bread should I eat to ensure fat loss?
If you want to primarily focus on fat loss, 3−4 slices of wholegrain bread per day are sufficient to keep you full and satisfied.
Bread is one of those food items that have a significant impact on the human body. So, whether you are trying to lose or gain weight, bread plays an important role in the weight management process. It is essential, especially in fat loss. It is a misconception that all types of bread are unhealthy and add extra pounds to your weight. That is not entirely true, as any food high in calories eaten to excess will yield those results. Thus, to progress on your fat loss journey, eat healthily and in limited quantities to stay fit and healthy.