Bread, a dietary staple enjoyed across cultures worldwide, has long been celebrated for its versatility and comforting appeal. From classic white bread to hearty whole-grain options, the choices seem endless. However, with the rise in concerns about belly fat and weight gain, nutritionists have shed light on certain types of bread that may not be the best choice for those aiming to achieve a flatter tummy. In fact, if you tend to opt for unhealthier breads that are more refined and processed, they may be contributing to your abdominal fat more than anything else in your diet.
We spoke to Liz Keller, MS, CNS, to learn about the one type of bread you should avoid at all costs in order to achieve a flatter tummy. Keller revealed that white bread is the type of bread to stay away from in this case. Read on to find out more.
White Bread
"White bread is made from refined wheat flour, where the nutritious bran and germ have been removed. As a result, it lacks fiber and essential nutrients. The rapid digestion of refined carbohydrates can cause blood sugar spikes, leading to increased hunger and potential overeating, which can contribute to belly fat," Keller states.
White bread has a high glycemic index, which means it can cause a sudden spike in blood sugar levels, followed by a sudden drop. This roller-coaster effect not only leaves you feeling hungry soon after consuming it but can also lead to energy crashes and feelings of fatigue. Many times we tend to favor white bread over other options, but it's important to keep in mind the negative long-term effects this type of bread can have on our health.
Keller also notes the high calories that can come with consuming white bread. "Refined bread tends to be calorie-dense but lacks essential nutrients. Consuming excess calories, even from seemingly healthy sources like bread, can lead to weight gain, including fat accumulation in the abdominal area."
Healthier Alternatives
A simple solution for this is to replace white bread with healthier breads. There are numerous choices to choose from, such as whole grain bread, sprouted grain bread, gluten-free bread, and homemade bread. Keller states, "Opt for whole grain or whole wheat bread, which retains the bran and germ, providing more fiber, vitamins, and minerals. Sprouted grain bread tends to be easier on digestion and offers additional nutrients like amino acids and antioxidants for individuals sensitive to gluten. Gluten-free bread made from alternative flours is also available, and baking your own bread using whole grain flour or alternative flours lets you have full control over the ingredients and can avoid unwanted additives."
By practicing moderation and selecting nutrient-dense varieties, you can take strides towards achieving a flatter tummy while also promoting better overall health.
