If you are on a diet to lose weight , it is possible that the first thing that has crossed your mind is to leave the bread. In fact, many of us, when we set out to lose weight , we review those foods that we think are more fattening and, without seeking the advice of a nutritionist, we decide to eliminate them.
Food to accompany bread if you want to lose weight
However, we may be making a big mistake, and do without nutrients that are good for our health and that also satisfy us. Because, who does not like to enjoy a rich toast of bread with something ‘rich’ for breakfast, a snack or even dinner?
Food to accompany bread if you want to lose weight – Dinner
The problem is usually what we consider to be ‘rich’ and how many extra calories we add to the bread. For this reason, we wanted to speak with experts in dietetics and nutrition to give us some ideas of what we can add to this basic ingredient in our diet so that eating it does not mean we gain extra kilos.
Why should we not do without bread in a healthy diet?
Including bread in our diet can be healthy as long as it is made within a balanced diet, and that an interesting bread is chosen on a nutritional level, such as whole wheat bread, explains Andrea Hernán-Gómez, nutritionist at Nutritienda.com.
Proposal : slice of bread with oil or with fresh cheese, fruits and vegetables.
And why do you recommend that we eat whole wheat bread?
Whole grain breads are made from whole grain cereals (wheat, rye, corn …), which means that they contain a high amount of fiber that makes their consumption increase our feeling of satiety for a longer time. In addition, “this food is a source of quality carbohydrates and B vitamins, so its daily intake will help us obtain the energy we need to face our day to day,” he continues.
Proposal : whole wheat bread with cucumber, tomato or avocado hummus with egg.
Can we eat bread if we are on a diet to lose weight?
Yes of course. And it is also beneficial.
Bread is not fattening as we have heard so many times, since no food alone has the ability to make us gain or lose weight, so it can be included in the context of a hypocaloric diet without affecting the weight loss process as long as the portions we consume throughout the day are controlled.
Proposal: sandwich of whole wheat bread with beetroot, carrot, cucumber and lamb’s lettuce hummus.
What properties must the foods with which we accompany the bread have?
Vegetables, fruits and vegetables : they provide fiber, vitamins and minerals.
Lean meats, eggs and fresh cheeses : they provide protein of high biological value.
Vegetable fats : they provide monounsaturated and polyunsaturated fatty acids.
Proposal: toast of bread with avocado or cucumber and smoked salmon.
What healthy foods do you propose?
Instead we recommend combining our portion of bread with fresh vegetables such as tomatoes, fresh cheeses such as feta or cheese from Burgos, lean meats such as chicken or turkey, quality vegetable fats such as olive oil or avocado or, if you are more sweet, with unsweetened nut creams and fruit.
Proposal: toast of bread with a base of spinach or lamb’s lettuce and Iberian ham.
Shall we put sausage on the bread?
Bread is a very versatile food, so it goes well with a large number of foods. Although we all have in mind the classic sausage sandwich or the chocolate bread that our grandmothers gave us, it is advisable to avoid these foods because of their high salt and sugar content and their low nutritional quality.
Proposal : peanut c row without salt or sugar with banana.
What foods do we choose if we are dieting to lose weight?
In the case of being on a weight loss diet, the previous combinations are equally recommended since they are foods rich in nutrients that are beneficial to our health such as fiber, vitamins, minerals and quality fatty acids.
Proposal: slice of whole wheat bread with fresh cheese and peas.
Eating bread helps you feel comfortable and satiated
The inclusion of bread in this type of diet, in addition to providing the nutritional benefits mentioned in the previous question, “may favor the adherence of the patient to the follow-up of the new eating plan, making it more attractive, bearable and pleasant”, points out the nutritionist of Nutritienda.
Proposal: egg sandwich with tuna and vegetables.
Protects your heart
Finally, in addition to the fact that bread helps us lose weight, we must not forget that it also helps protect our health, such as our heart. This was pointed out by the Harvard School of Public Health, which observed that for every 28 grams of whole grains eaten, the risk of premature death is reduced by 5% and the risk of death from cardiac causes by 9%.
Of course, it is convenient to consume whole grain, full grain bread. The content of dietary fiber, which is one of the substances in bread that protects the heart, of about 3.5 grams per 100 in white bread, while the whole grain provides about 7.5 grams of fiber per 100.
Proposal: whole wheat bread with sardines, which provide omega 3