Many people begin cutting back on carbohydrates such as rice and bread when they start dieting. However, to lose weight, it is important to consider total calorie intake, the sugar and fat in bread, and the degree of refinement rather than eliminating bread itself.
Actor Jang Seo Hee, 54 years old, recently appeared on the YouTube channel ‘Kkondaehui’ and expressed her love of bread. While saying, “I like all kinds of bread,” Jang Seo Hee added, “These days, I am being careful with bread because I am dieting.”
◇There is no need to eliminate carbohydrates themselves… ‘Quantity and quality’ matter
There is no need to drastically reduce carbohydrates while dieting. The World Health Organization, WHO, explains that “carbohydrates are the body’s main source of energy, accounting for about 45–75% of daily energy intake.” Instead, it is important to focus on foods rich in dietary fiber, such as whole grains, vegetables, fruit and legumes, rather than refined carbohydrates. The amount consumed also matters, and adults should obtain at least 25 g of dietary fiber from natural foods each day.
◇Choosing whole-grain bread can make a difference in satiety
If you choose bread while dieting, it is advisable to select products containing a high proportion of whole grains. Whole grains retain the bran and germ, making them richer in dietary fiber than refined grains and more beneficial for maintaining satiety for longer.
In fact, a meta-analysis of randomized controlled trials published in the international journal Nutrients found that people who ate whole-grain foods experienced less hunger and greater satiety and fullness than those who ate refined-grain foods.
Research has also examined the association with long-term body weight. A meta-analysis published in the international journal Advances in Nutrition, which combined 43 studies, found that higher whole-grain consumption tended to be associated with a lower risk of overweight and obesity.
◇Cakes and pastries can easily be high in calories
However, the nutritional composition varies greatly depending on the type of bread. Unlike products such as sliced bread, whose main ingredient is flour, products such as croissants, doughnuts and cakes contain more butter, cream and sugar, adding fat and free sugars and making them likely to be high in calories even in small amounts.
For this reason, the WHO recommends limiting free-sugar intake to less than 10% of total daily energy intake and reducing saturated fat to less than 10% as part of a healthy diet. The WHO explains that baked processed foods, including cakes, pies, cookies and biscuits, can be sources of saturated or trans fats.
If you want to eat bread while dieting, it is advisable to choose bread with a high whole-grain content rather than products containing large amounts of cream, butter and sugar, and to control the amount eaten at one time.
Actor Jang Seo Hee, 54 years old, recently appeared on the YouTube channel ‘Kkondaehui’ and expressed her love of bread. While saying, “I like all kinds of bread,” Jang Seo Hee added, “These days, I am being careful with bread because I am dieting.”
◇There is no need to eliminate carbohydrates themselves… ‘Quantity and quality’ matter
There is no need to drastically reduce carbohydrates while dieting. The World Health Organization, WHO, explains that “carbohydrates are the body’s main source of energy, accounting for about 45–75% of daily energy intake.” Instead, it is important to focus on foods rich in dietary fiber, such as whole grains, vegetables, fruit and legumes, rather than refined carbohydrates. The amount consumed also matters, and adults should obtain at least 25 g of dietary fiber from natural foods each day.
◇Choosing whole-grain bread can make a difference in satiety
If you choose bread while dieting, it is advisable to select products containing a high proportion of whole grains. Whole grains retain the bran and germ, making them richer in dietary fiber than refined grains and more beneficial for maintaining satiety for longer.
In fact, a meta-analysis of randomized controlled trials published in the international journal Nutrients found that people who ate whole-grain foods experienced less hunger and greater satiety and fullness than those who ate refined-grain foods.
Research has also examined the association with long-term body weight. A meta-analysis published in the international journal Advances in Nutrition, which combined 43 studies, found that higher whole-grain consumption tended to be associated with a lower risk of overweight and obesity.
◇Cakes and pastries can easily be high in calories
However, the nutritional composition varies greatly depending on the type of bread. Unlike products such as sliced bread, whose main ingredient is flour, products such as croissants, doughnuts and cakes contain more butter, cream and sugar, adding fat and free sugars and making them likely to be high in calories even in small amounts.
For this reason, the WHO recommends limiting free-sugar intake to less than 10% of total daily energy intake and reducing saturated fat to less than 10% as part of a healthy diet. The WHO explains that baked processed foods, including cakes, pies, cookies and biscuits, can be sources of saturated or trans fats.
If you want to eat bread while dieting, it is advisable to choose bread with a high whole-grain content rather than products containing large amounts of cream, butter and sugar, and to control the amount eaten at one time.