He bread It comes to be a really basic food in a healthy and balanced diet, since as we will see in the not too distant future, it provides fiber, carbohydrates, vitamins, minerals and proteins. Given its benefits, bread contains important nutritional properties, so that bread becomes essential in daily food.
However, despite this very important issue and clearly to take into account, its consumption has declined significantly in recent years. And not only that, but it has done so to the detriment of the artisanal bread that was prepared in the past, and today there have been popularized breads made with poor quality flours, in which the quantity rather than the quality prevails (it is quite probable that you've already met with grocery stores where they offer you offers of eight loaves of bread for one euro).
Be that as it may, one of the main reasons that many people have stopped eating bread is that, over the years, the erroneous belief that bread is getting fatter has spread. The truth is that, as we will see, the bread does not gain weight by itself, but what tends to fatten up is actually what we introduce inside or accompany it.
Is it true that bread does not make you fat?
Many nutritionists agree that, in reality, it is a complete myth and a fallacy to say that bread is fattening, although - unfortunately - it is a widespread belief among the population.
On the one hand, we must bear in mind that both bread and cereals are ideal foods in a varied and balanced diet , thanks to its contribution in carbohydrates, proteins of vegetable origin, and precisely because they are low in fat.
Wheat flour almost does not contain fat , so in reality it is not true that bread fattens because its caloric and fat intake is high. In fact, 100 grams of bread provide between 1 to 3 grams of fat, a surprisingly low amount.
On the other hand, we can mention a study carried out some years ago by researchers of the Department of Clinical Sciences of the University of Las Palmas of Gran Canaria, and whose results were published in the specialized journal Nutrition Reviews .
Specifically, the researchers analyzed the results of 38 epidemiological studies that evaluated whether eating patterns that included bread were associated with an excess of adiposity in the abdomen or with obesity.
It was found that, indeed, those dietary patterns that included whole grain from bread did not influence the weight gain. On the contrary, it was shown to be beneficial for health.
As many nutrition experts defend, it only makes you fatter than other foods, since everything depends on how much you eat, and especially on what you eat the bread.
To give just one example, one hundred grams of White bread They have a contribution close to 250 calories, which is a relatively low caloric value, and much lower than that, for example, offer a hundred grams of almonds or hazelnuts.
In addition, a slice of bread contains only one gram of fat and about 75 calories, which come mostly from carbohydrates.
That said, it can be said almost with complete certainty that the bread does not get fat , although it must be taken into account with what the bread is eaten and in what quantity.
Also, if we want to enjoy a much healthier bread, we can choose whole or organic breads , which in turn include cereals and seeds with high nutritional value.
The calories that bread brings us
Depending on the type of bread we consume, your caloric intake will obviously be different, since it depends on the type of flour with which it was made, and other added ingredients such as nuts and seeds.
- Normal bread: 230 kcal.
- Rye bread: 230 kcal.
- Village bread: 245 kcal.
- Bread of cereals: 257 kcal.
- Wood bread: 258 kcal.
- Sesame bread: 255 kcal.
- Bran bread: 260 kcal.
- Baguette type bread: 270 kcal.
- Bread with sunflower seeds: 300 kcal.
- Bread with olives (olives): 308 kcal.
- Loaf of bread: 349 kcal.
- Fig bread: 350 kcal.
Why bread is a very healthy food
We are faced with a powerful food that, for millennia, became the basis of the food of many civilizations, practically since prehistory. In fact, although bread making was already known before the 20th century BC, it is believed that the Egyptians accidentally discovered the fermentation process. From that moment, together with the Israelites, they began to make bread with leaven (leavened bread).
Since then, bread has become an indispensable food in many homes, forming part of what we usually understand by a healthy, varied and balanced diet.
It becomes an excellent source of carbohydrates . Particularly noteworthy is the presence of starch, which provides our body with the energy we need when we consume it. If we take into account that at least 50% of the total calories that we take daily must come from these, there is no doubt that bread becomes a very good option (like rice, pasta and other cereals).
Has proteins of plant origin , although in smaller quantity in comparison with the proportion that contributes us of carbohydrates.
Depending on the type of flour with which the bread is made, if for example you opt for some type of wholemeal flour and also seeds and nuts are added, we will find that the bread will provide a very interesting amount of fiber , ideal to maintain an adequate intestinal transit, and prevent constipation.
But it also stands out for its content in vitamins and minerals . Among the vitamins it contributes, its contribution to group B vitamins is essential, essential for good health of our nervous system. While, among the minerals, magnesium, phosphorus, potassium, iron, calcium, zinc and iodine stand out.