Orignally published on 2021-10-27 08:11:11 by www.fitandwell.com
Many people favour whole wheat bread (or brown bread as you may know it) over white bread when they are eating to lose weight. This is generally due to brown bread being made from a whole wheat flour, which is less processed and high in fibre and a good recipe for increasing satiety. But is it all pseudoscience, or is there a (sorry) grain of truth in there?
While you have to prove a bread to bake it, science have proven which type of bread keeps us fuller for longer – and in turn, can help us lose weight. If you’re interested in learning how to eat healthily, then you might be glad to hear that cutting out bread is not a requirement. In fact it can actually help to promote weight loss.
In a recent study, researchers from the Chalmers University of Technology in Sweden discovered that rye bread is the best bread you can consume for weight loss as opposed to plain brown bread.
The study recruited 242 overweight male and females between the ages of 30 and 70 and divided them into two focus groups. One group ate regular refined wheat bread (brown bread) while the other ate whole-grain rye products. They both consumed the same energy level from the foods.
Following a twelve week period the study concluded that both groups lost weight following the different diets, but the group who ate the whole-grain rye bread lost on average 2.2 pounds (1kg) and reduced their body fat by 0.54%. The scientists think that the high fibre content inside rye bread keeps individuals fuller for longer than those who eat the same amount of wheat bread.
Claire Barnes, a Nutritionist at Bio-Kult explained, “Fibre plays a key role in regulating our appetite, basically it helps keep us feeling fuller for longer, therefore reducing the need to snack. As fibre rich foods tend to be low energy density, this means that you can eat larger amounts, with fewer calories.”
Before offering us some expert nutritional advice on how to include more fibre in our diet, Barnes highlights that you should ensure to drink at least two litres of water a day while increasing your fibre intake for it to take effect on your diet. Get yourself a best water bottle to encourage you to drink a healthy volume of fluid day to day.
Here are three ways to include more fibre in your diet:
- Wholegrains – you should try to consider wheat alternatives such as brown rice, oats, spelt and rye. Also think about vegetables, fruits, peas, beans, pulses, nuts and seeds.
- Cook from scratch – using whole foods will provide more fibre than eating processed nutrient-depleted foods. You can make things like slow-cooked stews and soups full of, seasonal vegetables, add in some soaked beans or lentils to provide both fibre and protein and serve with spelt or rye sourdough bread.
- Choose organic vegetables – this means you can do away with the peeler in many circumstances for example, carrots, potatoes, sweet potatoes and beetroot. Leaving the skin on will provide additional fibre as well as other nutrients.