Diabetes, bloating… How to choose the right bread according to your profile
What bread when you have pounds to lose?
Consumed reasonably, at the table, without soaking it in oil, or burying it under a lump of butter, bread does not make you fat! On the contrary, it regulates the appetite and avoids snacking, because it is rich in vegetable proteins and starch-type carbohydrates which stall durably.
– At each meal, opt for a bread rich in fiber: wholemeal, bran, cereal or wholemeal to both activate satiety (appetite suppressant effect) and increase its duration by the large volume it occupies in the stomach. ‘stomach. And this, unlike white bread (sandwich or classic baguette), to be avoided, as well as rusks which are more concentrated in calories than bread.
– Set a quantity not to be exceeded during the day, knowing that ½ traditional baguette (approx. 100g) = 250 Kcal. And do not combine the same day 100g of pasta and 100g of bread.
Read also > Bread will soon not taste the same!
What bread when you have bloating?
The fibers of the bread regulate the transit, but can irritate the fragile intestines and its crumb, “by making sponge”, cause bloating. In the event of celiac disease indicating a real intolerance to gluten (present in many cereals: wheat, barley, rye, etc.), you must switch to gluten-free bread. Otherwise, you can use tricks without changing your habits too much.
– Avoid aggressive breads (bran, wholemeal, except sourdough) and opt for those with small spelled containing little gluten or buckwheat, naturally without.
– Avoid bread that is too fresh and moreover still hot, because the starch then promotes bloating. Always prefer well-baked bread, reserve the crouton and favor the crust over the crumb.
– Toasting the bread (without burning it: bad for the health), makes it in any case more digestible without depriving it of its nutritional qualities, nor making it as caloric as a rusk (400Kcal/100g).
Read also> Healthy bread, pleasure bread, which one to choose?
What bread when you have diabetes?
Since the discovery of the glycemic index or GI (ability of a food containing carbohydrates to more or less raise the level of glucose in the blood), diabetics are no longer banned from bread! As long as you choose one with a low GI that will not cause your blood sugar levels to jump within an hour.
– Avoid white bread with airy crumbs (industrial sandwich loaves and baguettes, burger bread): GI of 70 to 85, they are particularly harmful at breakfast, because they immediately raise the glycemic load for the whole day.
– Opt for wholemeal, black (Pumpernickel), multigrain or wholemeal bread whose GI ranges from 35 to 50. A simple benchmark: the darker the bread and the denser the crumb, the better.
– Savor 40-50g of bread during meals because its GI, mixed with that of very low proteins, fruits, vegetables, will be further lowered.
– If the bread is eaten without a meal, combine it with a little cream cheese or a lick of butter because fats slow down gastric emptying and therefore the passage of sugar into the blood.
Read also > Diet: are baguette and sandwich bread so good for your health?
What bread when you have too much tension?
Bread is a big provider of salt: 2 to 3 g in a 250 g baguette, while the daily dose should not exceed 5-6 g and salt is everywhere! Except in the case of a medically prescribed salt-free diet (with salt-free bread or rusks), to maintain the pleasure of daily baker’s bread, it is above all necessary to review a few habits.
– Avoid combining bread and hypersalted foods at the same meal, even if they go well together, such as cold meats (2-5g of salt/100g) and cheeses (1g/30g of Roquefort). Only fresh goat cheese is slightly salty (0.25g/30g).
– Eat bread with a meal rich in potassium (vegetables, fruit), a mineral that fights sodium. And play with spices to flavor foods that are already naturally salty.
– Add BP regulators: regular physical activity, good intake of calcium, magnesium and omega 3 allow, by lowering blood pressure, not to deprive yourself of good bread!
Read also> Diet: how much salt on my plate?
Thanks to Dr. Laurence Plumeydoctor-nutritionist, author of Great book of food, ed. Eyrolles.