Is Bread Harmful for the Figure: What is the Most Dietary and How Much You Can Eat Per Day

People who watch their figure often consider bread to be their enemy and exclude it from their diet. But baked goods can find a place in a low-calorie diet. You just need to read the label when buying and remember what kind of bread is safe for the figure.

Is bread bad for losing weight?

The bread itself is not very caloric – it contains an average of 250 kcal per 100 grams, which is even less than many bowls of cereal. What makes this product harmful to the figure is its poor composition or improper use. In some cases, the use of bread can lead to weight gain:

  • If you are in the habit of topping any meal with bread, which greatly increases the overall caloric content of the meal;
  • if you make bread sandwiches with butter, sausage, and other caloric foods;
  • if you eat bread with various additives, such as seeds or nuts.

In the above cases, bread does add a lot of calories to the diet, and then it is better to eliminate it.

What is the healthiest bread?

For a healthy diet, not only the caloric content of bread is important, but also its composition. Most bread and white loaf are made from the highest grade flour, in which the coarse coating of grains is sifted out. Bread made from such flour is very fluffy and delicate, and also keeps for a long time. But such bread consists of simple carbohydrates, which do not saturate the body and have no nutritional value.

Adherents of dietary nutrition are advised to leave the bread from the highest grade flour on the shelf. Instead, buy whole-grain or rye bread made from coarse flour. It has much more fiber and dietary fiber, and it satisfies hunger much better. Also, the glycemic index of whole grain bread is lower, which is important for diabetics.

How much bread can be eaten in a day, so as not to put on weight

How much bread you can eat a day depends on your daily caloric intake and how many carbs you eat. If you eat bread for porridge, nutritionists recommend that you get rid of this habit.

In a healthy diet, bread can take up no more than 1/3 of all carbohydrates eaten in a day. Men on average are advised to eat no more than 130 g of bread per day, and women no more than 90 g per day.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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