ANYWAY this isn’t about bloating, this is about why BREAD DOESN’T MAKE YOU FAT.
Bread, like any energy source, or food source for that matter will contribute to weight gain if you OVER-EAT IT.
The thing about bread is that if eaten alone, it’s not that filling.
2 slices of jam on toast won’t tie you over for that long.
Bread is a carbohydrate, carbohydrates = 4kcals per gram.
A regular slice of white bread is around 100kcals give or take, therefore 2 slices of jam on toast could easily equate to 200-300kcals. That’s not that high in calories, but like I said it just doesn’t fill you up for that long, there are other breakfasts out there that you could eat which would fill you up for longer.
Let’s say for example you’ve had jam on toast for breakfast at 8am, it filled the gap but you are hungry again by 9am/10am, you have a snack, lunch and snack, afternoon snack and so on. Your total days worth of calories then ends up being higher than planned because you didn’t ‘fill-up’ at breakfast time. Now let me makes this very clear there’s nothing wrong with this at all! If you prefer eating smaller more regular meals then that’s absolutely ok. All I am suggesting here is that if weight loss is your goal you need to make sure you are eating within a calorie deficit, and sometimes some people find this harder to do when they feel hungry a lot throughout the day. Everyone is different.
Following on from that let me make something very clear, if you want to lose body fat/lose weight (it’s the same thing) you need to be in a calorie deficit for a length of time.
If you have cut any food that you normally eat (bread for example) out of your diet you will be in some form of calorie deficit. Therefore you will lose weight.
BUT you don’t need to cut certain foods out of your diet to follow a calorie deficit.
In fact following a calorie deficit that is inclusive of the foods that you enjoy is going to be more enjoyable and easier to adhere to longer-term, why? Because you don’t feel deprived.
Deprivation ignites rebellion.
Let’s round up with some whole-grain, no sorry I meant whole-hearted bread loving fun happy facts:
Bread is a nutritious food. It is high in fibre, calcium, B vitamins, protein and calcium.
It tastes very yummy, toasted or with a filling, served with eggs and bacon….I am hungry writing this.
There are lower-calorie bread options out there if you like eating a lot of bread.
There are no ‘good’ or ‘bad’ foods.
If you look ay the populations of the “blue zones” throughout the world, they all eat bread and other carbohydrate sources that include whole grains too.
White bread is healthy, brown bread is healthy, brown seeded bread is also healthy, the only difference is the fibre and fat content. Seeded brown bread is usually higher in fibre and fat thus resulting in it being slightly higher in calories than white bread.
NO ONE FOOD IS GOING TO MAKE YOU GAIN WEIGHT unless it causes you to overeat on it. Therefore it is not the food that has caused you to gain weight, it is the total amount of calories consumed.
Final take home….
Life is too short, eat the bread.
Unless you are celiac, then definitely don’t eat the bread.
With Love, Angi x