White bread FeaturedWritten by Dr. Mariyet Zahedi Nik
most people know that white bread is a diet don’t: One of the easiest swaps you can make for a major health boost is ditching refined flour in favor of whole wheat. But it’s not just that loaf of Wonder Bread that you need to watch out for. The basket of rolls delivered to the table when dining out, the French baguette you grab on your way home to accompany dinner, your Saturday-morning bagel ritual, and Friday pizza night all come with a side of less-than-desirable health risks. Here are five unpleasant reasons to nix the bread basket:
Little nutritional value. Yes, food is delicious, but at the end of the day we are eating for one reason: to nourish our bodies. And white bread made with refined flour fails to accomplish this goal. “When a grain is refined, such as in the making of flour for white bread, the outermost and innermost layers of the grain are removed. This removes the fiber and some (25 percent) protein, leaving behind the starch,” says Erin Palinski-Wade, RD, author of Belly Fat Diet For Dummies. You may see "enriched flour" on the label. While this flour has had some nutrients like B vitamins and iron added back in after the refining process, it’s still lower in fiber and protein than whole-wheat flour. Opting for whole-grain varieties carries with it a dose of healthy fiber and more protein, adding a nutritional boost to meals.
Erratic blood-sugar levels. “Since it's low in the fiber and protein that helps to slow digestion, white bread is digested and absorbed rapidly. This leads to blood sugar's rising quickly,” says Palinski-Wade. This spike — and subsequent crash — in blood sugar not only leads to irritability, but will leave you headed to the vending machine for a pick-me-up.
Increased risk of type-2 diabetes. “When blood sugar elevates rapidly, excess insulin is released into the bloodstream to push the sugar into the cell,” says Palinski-Wade. “When this occurs on a regular basis, cells become more insulin resistant, making it harder over time to control blood-glucose (sugar) levels. Research published in 2010 in the American Journal of Clinical Nutrition supports this, finding that people who consumed several servings of whole grains per day — and limited intake of refined grains — had less of a type of fat that increases risk of type 2 diabetes.
Weight gain. After eating refined carbohydrates like white bread, the surplus of sugar in your bloodstream — unless immediately utilized for activity — tends to be stored as fat in the body. Plus, the blood-sugar crash will leave you hungry soon after ingesting, so you'll be reaching for another snack. “Rapid digestion can increase hunger and cravings, leading to a lack of satiety after eating, which may result in increased caloric intake at the end of the day,” says Palinski-Wade.
Brown Bread Calories and Nutrition per Serving (1 Serving=1 Med Slice/34g)
I completed studies in two universities with two different majors at the same time(commercial management and software engineering). Then turned to my great love, medicine, by studying social working and nursing in Iran. After that I immigrated to Austria and studied medical Informatics and Pharmacy in German in Vienna University .In 2011 and 2012 I was awarded as an Outstanding Student from” The students living abroad.” Due to some problems I had to stay and live in Iran for some years. Having been here in Tehran only 3years, I am now finishing my education in Pharmacy in Shahidbeheshti University.