Bread was once thought to be a bad word in diets and definitely was not recommended. Now, however according to Dr. Joey Shulman in "Canadian Living," it is accepted that the right kinds of bread are allowed and even recommended for weight loss and weight maintenance. There are a few points to remember when selecting your whole grain, high fiber bread to lose weight.
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Buy bread that is 100 percent whole grain or whole wheat, and remember that there are whole grain varieties of both white and brown breads. According to Dr. Shulman, whole grain varieties are high in fiber and low on the glycemic index, which means they keep your blood sugar level and do not leave you tired or hungry. Dr. Shulman suggests looking for bread labels that tout 100 percent whole grain or whole wheat before the name of the grain.
Eat the proper amount of bread per day. According to the U.S. Department of Agriculture's MyPyramid.gov, at least half of all grains eaten should be whole grains. My Pyramid.gov has a chart that shows the suggested amounts based on age, sex, weight and activity level. For instance, an active adult male over the age of 30 would need 7 ounces of grains and at least 3.5 ounces of those should be whole grains. According to My Pyramid.gov, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as the equivalent of 1 ounce of grains.
Eat whole grain bread and let the fiber do its work, because according to Mayo Clinic.com, fiber aids in weight loss. High fiber foods like whole grain bread make you chew more, making you less likely to overeat according to the Mayo Clinic. The Mayo Clinic says the fiber also makes you feel fuller, makes the meal seem larger and high fiber foods often have fewer calories for the same amount of food. Fiber can also give you more energy and you can use that to increase your activity level. According to Dr. Joey Shulman a switch to whole grain products will make your energy levels soar and help you shed pounds. The energy increase is likely due to fiber's ability to help control blood sugar levels. The Mayo Clinic says that fiber can slow the absorption of sugar, meaning you have a steady energy level with no peaks and valleys.
- Canadian Living: Dr. Joey Shulman: Eat bread, lose weight?
- Mayo Clinic: Dietary Fiber: Essential For a Healthy Diet
- U.S. Department of Agriculture: My Pyramid.gov: Inside the Pyramid: How Many Grain Foods are needed daily?
- U.S. Department of Agriculture: My Pyramid.gov: Grains Amount Table
- U.S. Department of Agriculture: My Pyramid.gov: What counts as an ounce equivalent of grains?