The popularity and explosion of the "Atkins" principle of the "Atkins" (low-fat diet using low-carbohydrate foods) has led people to believe that high-carbohydrate foods should not be eaten while trying. weight loss.
The United States Department of Agriculture (USDA) thinks otherwise. USDA has placed carbohydrates in the ingredients on the nutrition pyramid - which displays healthy foods and the ideal consumption per serving - with the suggestion that we should eat almost twice the amount of carbs in vegetables or fruits. As a matter of fact, no one can function without carbohydrates. The simple secret is which foods are better to choose from than in others?
Low-carbohydrate diets consistently indicate that carbs are unhealthy and should be avoided. The problem here is the difference in the glycemic index (GI - glycemic index - an index that reflects the rate at which blood sugar rises after eating foods rich in carbohydrates). Carbohydrates have a low GI that makes it more difficult for the body to consume, thus requiring the body to process it first and lose more energy.
As a result, foods with low GI will make people feel full quickly and provide less calories. Carbs with a high GI increase the risk of diabetes and heart disease and are often loaded with nutrients. Here are 8 different types of bread that not only help you maintain a healthy body but also help you lose weight.
1. Ezekiel Bread
This type of bread is very good for the body. It is made from whole grain sprouts, beans and millet so it is high in vitamins, rich in nutrients and natural in taste. Ezekiel bread is naturally sweetened with whole grain sprout.
That means this bread contains very few calories and has a very low GI. Because of its taste, nutrient density and low GI, Ezekiel bread is ideal for those on a diet. However, Ezekiel bread contains gluten, so it is not a good choice for people who are allergic to gluten.
2. Rye bread
Black bread made from 100% natural rye flour, suitable for people sensitive to gluten. It has 4 times more fiber than white bread but has 20% fewer calories.
The rich in fiber in rye means that it has a low glycemic index (glycemic index). With the above features, black bread is a great choice to satisfy your carbohydrate cravings while keeping calories in check.
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3. Whole wheat bread
Whole wheat bread contains 25% less protein and lots of fiber. Bran is the most fibrous part of a wheat grain.
Made from all the ingredients of wheat seeds, it provides a lot of nutrition and has a lower GI than regular bread.
4. Flaxseed Bread
Flaxseeds are high in selenium, potassium and manganese, making them difficult to find in other breads. Flaxseeds are also extremely rich in fiber and essential fatty acids.
High fiber equates to a low glycemic index, while the high content of essential fatty acids helps the body burn excess calories instead of storing them.
5. Pita bread
Pita bread has two advantages. First, it has all the advantages of the aforementioned bread. The second advantage is that pita bread has much less calories than regular bread.
You only need to use a single loaf of pita bread to make a sandwich or sandwich without having to use two standard loaves, which will save more calories.
6. Oat bread
Oat cakes have a very low GI. Oats are also starches that are high in essential fatty acids that can lower cholesterol.
Oatcakes will keep you feeling full for a long time, helping control appetite.
7. Whole grain bread
Whole wheat breads are whole grain breads. Some whole grain breads contain 9 different grains.
All whole grain breads are low GI and high in vegetable protein and fiber.
8. Barley bread
Barley has been shown to lower blood sugar, helping to control insulin levels. Just one piece of bread containing barley can provide up to 25% of your daily fiber intake. It is difficult to find a bread made with only 100% barley flour, but relatively easy to find bread with barley in the composition.
It's not wrong to limit carbohydrates for weight loss, especially when starting a new diet. However, choosing foods containing plant carbohydrates is the most effective way to satisfy hunger and suppress appetite. Eating the right carbohydrates can help you avoid cravings by not eating carbohydrates.