Want to lose weight but can’t eat bread? Nutritionist reveals why bread causes obesity

If you want to lose weight, you can’t eat bread? For those who want to lose weight, "eating bread makes you fat" has always been a myth for many people. Nutritionists point out that people who are losing weight can eat bread, but bread is a starch and should not be used to replace regular meals frequently. It should be eaten in moderation according to the type and amount, and never in excess, as it increases the risk of obesity.

Nutritionist Sun Yuming pointed out that Chinese people love to eat bread, mainly because bread has the attractive characteristics of "color, aroma and taste". For example, Taiwanese people love "Taiwanese soft bread". In order to achieve its soft texture, a lot of oil is added during the production process. In addition to being high in calories and having a strong aroma, it does not require much chewing, which often leads to excessive intake.

For those who want to lose weight, eating bread will make you fat, which has always been a myth for many people.

Eating bread can make you fat, so be careful with starch and fat

Basically, a Taiwanese soft bread without any toppings has about 190 calories. If you add chocolate, cream, cheese fillings, or various meat floss, hot dogs and other ingredients, the calories will soar. For example, a small piece of meat floss bread has over 300 calories, and it doesn't feel very filling when eaten.

In particular, commercially available bread uses a lot of oil, has too high a saturated fat ratio, and is a refined starch, like pineapple bread, which can easily stimulate insulin secretion and cause fat accumulation, making it particularly easy to gain weight by eating bread.

Bread is a starch, so people who are losing weight can certainly eat bread, but it should not be used to replace regular meals often.

The main cause of obesity in bread is the jam spread on it

Nutritionist Sun Yuming emphasized that basically, bread itself is not guilty, and eating the right bread can even help with weight loss. However, the "culprit of obesity" is often the various jams spread on bread, making innocent bread the enemy of weight loss. Because those jams are often high-sugar, high-calorie processed foods, the only way to lose weight is to use as little jam as possible or no jam, and choose the right bread and eat it in the right way.

Avoid obesity and choose bread carefully

1. Types of bread:

Common breads on the market include: various types of toast (from white toast to toast with cheese, taro, red beans, etc.), polo bread, shortbread, puff pastry, and various salty and sweet stuffed buns (such as red bean, matcha, meat floss, etc.). They all contain refined sugar and have a high GI value, which can easily promote fat production.

Nutritionist's advice:

People who are losing weight should choose "whole wheat or rye toast, whole grain bread, nut bread, or French bread with a lower oil content." In particular, when choosing starchy ingredients, you should avoid refined starches, because refined starches will not only cause blood sugar to rise rapidly, but also cause inflammation in the body.

2. Intake amount:

Generally, toast and small rolls contain about 25 to 30 grams = 70 calories (the calories of 1 staple food). To put it more simply, a fist-sized piece of bread has about 2 staple food portions, and a palm-sized piece of bread also has about 2 staple food portions of calories. Using whole wheat or rye to make toast or bread does not reduce their calories, so you still have to pay attention to the portion size.

Nutritionist's advice:

Do not eat too much bread at one time, and avoid eating bread products containing refined starch, because refined starch not only makes blood sugar rise quickly, but also causes inflammation in the body. Fats and starches can easily increase the risk of obesity and weight gain.

High-fiber wheat bread has always been a healthier choice, but it should not be consumed in excess.

[4 tips for choosing healthy bread]:

If you still don’t know which type of bread is considered healthy, you will know how to choose after understanding the following 4 rules.

1. Choose fillings carefully: * 1. Choose fillings carefully: * High-fiber wheat bread has always been a healthier choice and can help control blood sugar levels. As for whole grain bread, it would be better if other natural ingredients were added, such as lettuce, vegetables and fruits. However, bread with fillings is usually greasy and should be chosen as little as possible.

2. Nutritional labeling: Some bakeries may list the calories and fat content of bread to allow consumers to make choices. For example, if 100 grams of bread has less than 250 calories and less than 4.5 grams of fat, it is a bread with reduced calories and fat. If the calories are less than 40 calories and the fat is less than 3 grams, it is a low-fat, low-calorie bread. If the bread is labeled as high in fiber, it needs to contain more than 6 grams of dietary fiber.

3. Feeling on the tip of the tongue: Some breads are advertised as healthy and claim to be made from whole grains or natural ingredients, but after eating them you still feel greasy or bloated and want to drink water. This means that the sugar and oil content is still relatively high, and the natural ingredients advertised may only account for a small part. You might want to put the bread you bought on a paper towel. After a few minutes, if the paper becomes shiny with oil, it means that the bread is too oily.

4. Pay attention to freshness: Bread made from fresh and natural ingredients can easily go bad. So if the bread you buy can be stored for a long time, it means that preservatives may have been added to it. Therefore, if you cannot finish the healthy bread you bought on the same day, you should put it in the refrigerator to keep it fresh.