Is High-Fiber Bread Actually Better?
The first question which comes to mind when I read the title of this post is: “What does it mean?”
It means that there are some studies showing that whole wheat bread can actually increase your metabolism. It seems like if you eat more whole grains, your body will burn fat instead of storing it. So eating more whole grains could improve your overall health.
However, there are other studies which show that whole wheat bread might not have such positive effects. There is no scientific evidence to prove whether or not whole wheat bread increases your metabolism.
So what’s the truth? Do you really need to worry about consuming too much whole grain?
Or maybe you shouldn’t even bother with it! You’re probably better off just avoiding refined carbs altogether and focusing on eating real food.
In any case, the fact remains that you don’t want to consume too many calories from carbohydrates because they tend to cause weight gain. And since most of us are trying to lose weight, it makes sense that we would focus our energy on foods which provide fewer calories than those found in refined carbs.
But what about whole wheat bread? Isn’t it good for you?
Well…it depends on how much of a calorie bomb you’re willing to put into it!
Whole wheat bread and calories
If you want to enjoy a sandwich then you’ll probably be adding more refined carbs than your body needs. Sure, whole wheat bread has more nutrients than regular bread but it’s still a source of quickly available energy which your body will have a hard time burning off.
Also, while refined grains are nothing more than “filler,” whole grains are nutritional powerhouses. Grains are high in fiber which is known to be great for dieters. It helps to keep you feeling fuller for longer and prevents blood sugar spikes after meals.
This is why many weight loss programs suggest that you eat more whole grains. This is especially true in low-calorie diets such as the HCG diet plan where extra fiber can help to prevent hunger pangs between meals.
The best thing you can do for yourself is to buy a whole grain bread without too many calories. You can make your own at home or you can pick up a low-calorie bread.
Whole wheat vs white bread
Whole wheat bread contains more nutrients than regular white bread. It will also help you feel full longer and improve your digestive health. But like most foods, the benefits are cancelled out by the large number of calories which it provides.
Most whole wheat bread contains around 250 calories per serving. But not all bread is created equal. Some low-calorie breads can contain as little as 80 calories. Use this to your advantage!
If you really want to enjoy a sandwich in the morning, opt for a thin slice of low-calorie bread.
Sources & references used in this article:
Is fiber satiating? Effects of a high fiber preload on subsequent food intake of normal-weight and obese young men by K Porikos, S Hagamen – Appetite, 1986 – Elsevier
Dietary fiber by J Anderson, S Perryman… – Food and nutrition series …, 2010 – mountainscholar.org
High fiber white bread by M Satin – US Patent 4,237,170, 1980 – Google Patents
Dietary fiber by J Anderson, K Wilken – Service in action; no. 9.333, 1989 – mountainscholar.org
Energy-dense, low-fiber, high-fat dietary pattern is associated with increased fatness in childhood by L Johnson, AP Mander, LR Jones… – … American journal of …, 2008 – academic.oup.com
Position of the American Dietetic Association: health implications of dietary fiber by JA Marlett, MI McBurney, JL Slavin – Journal of the American Dietetic …, 2002 – Elsevier
Dietary fiber by J Clifford, K Niebaum, L Bellows – Fact sheet (Colorado State …, 2015 – mountainscholar.org
A randomized controlled trial of low carbohydrate and low fat/high fiber diets for weight loss. by JA Baron, A Schori, B Crow… – American journal of …, 1986 – ajph.aphapublications.org
Fiber and functional gastrointestinal disorders by S Eswaran, J Muir, WD Chey – American journal of …, 2013 – journals.lww.com