The True Health Benefits of Giving Up Bread
My weakness is bread. I adore rye bread, bagels, sourdough, sliced white toast, and crispy white rolls. I am not unique because of this. White bread makes up 71% of all bread consumed by Britons, who consume 37 kg per person per year, or 46 big sliced loaves, and purchase 11 million loaves daily.
I don’t have an off switch, and to make matters worse, it’s never satisfying. Rather, it functions as a gateway drug that quickly leads to cookies and, eventually, Mr. Kipling’s arms.
Although I don’t have a wheat or gluten allergy or intolerance, I think I might use a fresh start. Registered dietitian Caren Richards concurs that many of us would benefit from it. “If we are pressed for time, bread is easily accessible—a quick sandwich for lunch or a piece of toast for the morning. I believe that going through a reset might help you consider your dietary choices more carefully to reduce your reliance on bread.”
Why is Bread High in Carbohydrates So Bad for You?
We all adore bread for a good reason. Bread and other meals high in carbohydrates cause the “feel good” hormone dopamine to be strongly released. “From an evolutionary perspective, this makes sense because high-energy foods are valuable, and seeking them out would have been beneficial,” Richards argues.
Bread, regrettably, raises blood sugar levels and has cascading repercussions, which explains my mini-Battenberg issue and how I may manage it. Since bread may throw off our blood sugar levels, restoring equilibrium will provide you with more steady, reliable energy throughout the day. You are also less likely to have a mid-afternoon energy slump if you replace your lunchtime baguette with a more balanced meal.
In addition to all of this, the majority of supermarket-bought sliced loaves are excellent examples of ultra-processed foods that are poor in fiber and packed with a variety of chemicals, such as stabilizers, emulsifiers, and preservatives. Low-fiber, processed bread is one of the main diets “significantly associated” with an elevated risk of cardiovascular disease and mortality, according to studies. And take caution if you believe that wheat-free bread will allow you to conceal. According to Richards, they may have comparable proportions of additives “because they are trying to replicate the texture and visual appeal of a wheat loaf.”
It’s Time to Make a Complete Change
Does Giving Up Bread Result in Weight Loss?
According to Richards, “It’s an easy place to start if you’re trying to manage your weight and your diet contains high levels of processed wheat products.”
I substitute a green salad, two hard-boiled eggs, and a whole packet of Sainsbury’s bresaola for my lunchtime bread and roast beef bun during the first week. I’m still very hungry. I’ve slipped into a well-known trap, it turns out. Richards notes that giving up bread without substituting anything else that is adequately satisfying is a typical mistake and a certain way to end up unhappy. I heed her instructions and will soon be eating a substantial soup with beans and pulses for lunch and porridge oats with bananas for the morning. Overall, my appetite has decreased, and I’m able to give Mr. Kipling a break. I also shed a few pounds. So why would eating porridge oats, a carbohydrate, help me lose weight but not bread?
Richards says, “There are a few reasons why eating bread could contribute to weight gain.” Because bread often has a high carbohydrate density, we obtain a comparatively large amount of carbohydrates per serving. Additionally, bread’s carbs may not be as filling as those found in whole, less processed meals. For instance, because of their fiber, water content, and mass, eating root vegetables, beans, and lentils tends to produce a longer-lasting sense of fullness.
As always, the focus is on natural foods with high fiber content and little processing.
“Bread is not intrinsically inferior to other forms of carbohydrates. However, bread (even wholegrain) often has less fiber and might be more easily overindulged in than unprocessed carbs like sweet potatoes, quinoa, or brown rice.
The main distinction is that whole food sources are often more nutrient-dense and satisfying, which may eventually aid in weight control and satiety.
What Effects Does Bread Have on Intestinal Health?
So, is it accurate to say that even those who are not wheat-sensitive or allergic experience bloating after eating bread? It affects me in this way, therefore I’d want to know. According to Richards, even for those who are not gluten-sensitive, gluten may be a challenging protein to digest. Additionally, stress has an impact on the digestive process. “A sandwich eaten in a hurry at your desk may sit in your stomach all afternoon and leave you feeling bloated, but if you’re at home and busy, stressed, and not taking care of yourself, eating French bread, pitta, or focaccia might not be an issue if you’re on vacation, relaxed, and enjoying life.”
Additionally, consuming more fiber than the average slice or two of bread provides improves intestinal health, which is increasingly hailed as the key to so much of our wellness. “A large portion of the bread we consume has been depleted of any fiber. Therefore, by consuming a variety of meals, we are not taking care of our digestive systems. You may improve the health of your digestive system by substituting bread with nutrient-dense legumes, beans, and root vegetables.
Even though more and more individuals are developing gluten intolerance, gluten is more difficult for the body to digest even if you are not allergic. According to Richards, “removing gluten simply gives the body and the digestive tract a bit of a break if you have these terrible digestive symptoms.”
Do Expensive Loaves Like Sourdough Fall Under This Category as Well?
“Compared to processed white bread from the store, sourdough will be gentler on the body in terms of nutrients and digestion. The body may still tell you, “Hold on a second, I’m having a lot of trouble with the gluten content here,” even if you’re consuming a lot of it.
Our over-reliance on bread also has the drawback of unavoidably displacing other important nutrients. “You’re not eating oats, chia porridge, or an omelet if you eat bread for breakfast every morning.”
It makes sense: a diet that only consists of one kind of food is probably not going to be as healthful as one that includes a variety of meals and, therefore, a wide range of nutrients.
What I’m Eating Right Now for My Bread Reset
I’ve shed a few pounds, my digestive system feels smoother, and I’m less bloated after going four weeks without eating bread. I found it simple to control my blood sugar after it stabilized, so I cut down on the number of calories I got from bread and cakes as well as biscuits. I feel more in control of my afternoon slump and either eat a piece of fruit or wait it out instead of rushing to the chocolate vending machine. I can easily skip the several unhealthy snacks that used to punctuate my day, even if I’m probably consuming the same amount of calories at mealtimes.
However, attempting to live without bread forever is not feasible. I am aware that if I make that my objective, I will ultimately fail miserably and start again.
Selecting the appropriate bread and adding protein instead of sugary jams and spreads are crucial, according to Richards.
“It might not be necessary to completely avoid bread, depending on our health goals; we just need to be a little more mindful of the type of bread and how we eat it.”
Consider the bread’s weight in addition to the quite apparent rule to stay away from manufactured bread that is wrapped in plastic. French sticks are more appetizing than heavier breads like rye or pumpernickel. The speed at which the body breaks it down is crucial. The body breaks down a baguette easily into glucose molecules, and then they quickly reach the blood sugar level and are digested. On the other hand, since pumpernickel bread is thick and requires a lot of digestion, it will likely remain in the stomach for a little while longer before the body breaks it down and reaches the glucose molecules. As a result, you experience a delayed release and less of a sugar and dopamine rush.
Protein will also be beneficial. Try to combine a piece of sourdough with a protein-rich dish, such as cream cheese and smoked salmon, chicken and cottage cheese, edamame and feta, peanut butter, and chia, ricotta and walnuts, or scrambled tofu and red peppers. By slowing down the release of sugar into the bloodstream, protein helps you maintain a balanced energy level and moderate your cravings by reducing the likelihood of a blood glucose rise and subsequent collapse. Additionally, protein acts as a satiation, telling your brain that you are satisfied and preventing you from reaching for a second slice of toast.
“Eat it as a treat rather than as a staple,” she said. I’ll make an effort.
What It Felt Like to Give Up Bread Each Week
In the First Week
I had protein-rich salads, such as two cooked eggs and a whole box of Sainsbury’s bresaola. I had heard that high-protein diets may help people lose water weight, so even though I dropped 1 kg, I assumed it was just water. I was famished and unhappy.
Second Week
Added pulses and oats. I ate tuna bean salad for lunch and banana porridge for the morning. I ate a little too much and felt uneasy, even though it had the same number of calories as a sandwich. I ate a bagel with cream cheese and smoked salmon on the way back from a theater trip, claiming it was the only food on the station platform. It was delicious, but the next morning I went back on the wagon. I didn’t become any lighter.
Week Three
Cutting down on pulse consumption. My raging hunger had vanished, and I felt at ease once again. I was bread-free. I felt nothing when I glanced at the biscuit photographs in my calorie book. I shed one pound.
Week Four
There’s a notch in my jeans belt. I understand that I can eat less and refrain from nibbling until my next meal. I never experienced this when eating bread. I just wanted to have some Mr. Kiplings and/or more bread. Following Richards’ instruction, I begin to reintroduce bread “as a treat, not a staple.” However, I eat three sourdough slices after that, followed by a garlic naan the next day. The slippery slope. I will proceed cautiously.
My Bread-Free Diet
- Before weekend breakfast: A croissant with homemade jam.
- Lunch: An olive sourdough roll with horseradish, rocket, and roast beef.
- Snack: Some Mr. Kipling cake.
- Dinner: Naan bread with curries or pizza.
- Following breakfast: Banana and porridge.
- Lunch: Lentil soup with zero-fat Greek yogurt.
- Snack: Pear.
- Dinner: Chicken with green leaves, bean salad, and coleslaw.