A very recurring question is whether bread is a fattening food. It should be noted that there are no foods that make you fat or thin, but that this is the result of a caloric balance.
Despite this, the influence of each food on insulin secretion and satiety can lead to overfeeding and weight gain.
The bread does not make you fat
It should not be used as an accompaniment
Bread is a food that is often used in the wrong way. The idea of accompanying meals with bread translates into an uncontrolled increase in energy intake, which often is not even taken into account.
Bread can be consumed, in moderation, but always as the main element of the dish. In this way, a meal with a snack is accepted as the main preparation, including empanada or pizza. But it is always a bad idea to add it extra as an accompaniment.
On the other hand, it is often used to dip in the sauce. This increases the caloric value of the intake significantly. In addition, its palatability can lead to consuming more food than necessary, overcoming the appetite barrier.
Similarly, it is a product that is not usually accounted for when assessing a diet. Many people consume it in the main meals, but they are not aware that it is a caloric element and they use it almost culturally.
Not all bread is the same
There are different types of bread, according to their ingredients and their elaboration process. In this way, wheat bread is not the same as rye bread, nor is bread made by the artisan.
When it comes to eating bread it is always interesting to choose varieties made with whole grain, as refined as possible. In addition, those made in an artisanal way and that include several types of cereals or grains in their recipe have a much higher nutritional quality.
The satiating power of food
In the case of bread, it is preferable to choose the options made with whole wheat flour, since they contain fiber and promote the feeling of satiety.
When planning a diet, in addition to taking into account the value of food, it is interesting to evaluate its satiating power. In this way, it is preferable to avoid processed foods or high in sugars.
Proteins and fats have a greater satiety capacity, stimulating leptin and neuropeptide. In this way, reactive hypoglycemia after simple sugar intake is avoided, which leads to an increased appetite.
Foods rich in fiber produce stomach and intestinal distension, stimulating the receptors responsible for transmitting the feeling of satiety. This is one of the reasons why the consumption of unprocessed food is prioritized.
Thus, in addition to offering advantages at the macro and micronutrient levels, it allows efficient control of the glucose curve and appetite mechanism.
In the case of choosing foods rich in carbohydrates, those whole or whole grain should be prioritized. These have a high amount of fiber and a low glycemic index, which stimulates insulin production much less than refined sugar.
Does bread make you fat ?: conclusion
There is no food that fattens itself, and bread is no exception. However, the consumption of bread is usually wrong, since it is often used as an accompaniment to food.
If it is introduced into the diet, it must be as the main element of the dish and its isolated consumption should be avoided between hours to avoid an increase in subsequent appetite.
As a general rule, it is interesting to avoid high-glycemic carbohydrate foods and processed foods. Fiber consumption becomes essential to ensure the satiety mechanism and to prevent the development of complex diseases.