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Is it worth exchanging French bread for brown bread?

Is it worth exchanging French bread for brown bread?

Most people think that their biggest food error is the consumption of bread. They associate with him his weight gain and his difficulty in losing weight. This belief originated in the 70's, with the most famous of the fad diets, the Dr Atkins Diet. According to her, carbohydrates are primarily responsible for the alarming numbers of obesity in the world. Currently, carbohydrates continue to be erroneously classified as responsible for weight gain and replaced by fats in industrialized foods, contributing to even more caloric diets, even without their presence.

To alleviate awareness, it is good to know that carbohydrates, after numerous scientific studies, are still recommended by all the international associations of Nutrition and Health, and must compose around 50% of the calories ingested daily in balanced diets. They are important sources of energy, especially to the brain, and ensure the body spares its precious muscle proteins from metabolic burn.

The industry has been investing in refining food to improve its taste and to expand its use in the manufacture of various other foods. So it happens with wheat flour. However, this process of refinement removes vitamins, minerals and fibers, making the breads very tasty but also depleted of micronutrients. In refined flour, carbohydrates are easier to digest and are quickly absorbed by the body, generating larger and faster increases in blood glucose after the meal, the so-called glycemic index of foods. French bread was considered standard, with a glycemic index of 100%, and all other foods had their glycemic index compared to theirs.

Popular preference and the increase in the manufacture of whole-grain breads today have been overcrowding the supermarket shelves and this has to do with the repeated recommendations of fiber consumption, giving them the status of functional food. Consumption of fiber provides improvement in intestinal transit, decreased gastric emptying with prolonged satiety; reduction of cholesterol and glucose absorption, with clearly beneficial metabolic effects. For this purpose, it is recommended to consume at least 25 grams of fiber daily.

When analyzing whole-grain breads with commercially available fiber (2.5 g / slice), it would take 12 slices a day to reach the recommendations ideals. So the idea is that our diet needs to have a wide variety of foods that are also high in fiber so it does not become dull and high in calories.

How to choose bread? Reading the label ...

The task of choosing our morning bread is not easy. We found more than 130 types of bread in supermarket shelves. Whole grain bread, 100% whole, 7 grains, 9 grains, 12 grains, light, diet, carrot, quinoa, yogurt, nuts, soy, whole Syrian, French integral and even Italian integral. There are many variations. So many options cause more confusion than helping the consumer. The way is to read the labels and be advised not to fall into some traps. For example, the fact of having several grains does not mean that the bread has a greater number of fibers - the bread twelve grains and nine grains have fewer fibers than the seven grains.

Inscription of zero trans fat also should not be taken to the letter, because according to Anvisa standards, a food may contain small amounts of hydrogenated fat per unit, without the obligation to inform on the label such value. However, this undeclared value can become significant, when consumption reaches larger portions of that food.

The advance of food engineering has allowed the fortification of bread with numerous nutrients such as vitamins, omega 3 and omega 6, which, for small amounts, bring few health benefits, not justifying the option for these supplemented foods. The information on the labels often does not present any real significance, constituting only a strategy to attract the consumer and seek a differential in such a competitive market.

Meanwhile, sodium content, on average 125 mg per slice of bread, because, like most industrialized foods, whole or not, bread contains excess sodium, which makes it difficult to adjust the recommended consumption, without exceeding the maximum recommendation of 12 grams of salt / day (5 grams of sodium)

What bread to take home?

Breads are practical, cheap and healthy sources of carbohydrates for our meals, especially for breakfast. Like all food, bread can become harmful when consumed in an abusive way, since it has considerable calorific value, be it integral or white flour. If we look at its caloric value, French bread (50 g) with its 150 calories, does not show much difference in relation to its integral equivalent, with its 140 calories in two slices (50 g).

The light versions of whole grain breads were questioned in a recent survey carried out by Inmetro and published by the television media. The inspection body found that the light versions have smaller slices and with a lower carbohydrate content, which may not guarantee the satiety conferred by the normal full versions, favoring the consumption of larger portions. Thus, these breads do not fulfill their role as light food, are more expensive and do not offer advantages over normal full versions.

Given the available information, there is no reason to abolish the consumption of carbohydrates and much less of the breads. When we abolish this nutrient, we follow an unbalanced diet, because by abolishing carbohydrates, we definitely exceed the consumption of fats and proteins. With this, in addition to compromising the normal metabolism of our body, we do not guarantee weight loss.


Adapt your menu to the entry of summer

Adapt your menu to the entry of summer

The explanation is simple: on warm days, body temperature increases, causing the body to lose more fluids and minerals. It is precisely for this reason that attention to the scraping needs to be redoubled at this time of year. To avoid the greatest loss of liquids, it is important to drink water before the thirst appears.

(Food)

Egg: ally of the brain and pregnant

Egg: ally of the brain and pregnant

Poultry breeding in America began with Christopher Columbus' second voyage to the mainland in 1493. On board the ship were the first chickens, a lineage originally from Asia. After centuries as one of the main foods of the world population, experts went on to say that the egg caused high cholesterol levels, making the egg Fortunately, it has been discovered that although it contains cholesterol, one unit has 178 milligrams, it is not he who makes the levels rise.

(Food)