Close your eyes. Seriously. We are doing one of those visualization exercises. Are they closed? Ok now, picture yourself in a cute little French cafe. You know the ones with teeny-tiny coffee cups, adorable little pastries, tables for two on the patio and people in black and white striped shirts, capris and berets. Are you there? Ok. Now picture the owner (pink-faced, jolly, with a curly-cue mustache, of course). He is pulling a steaming loaf of rosemary bread from the oven. Mmmm...it smells delicious. Do you smell it?
Ahhh...AHHHHH!
Wait is this a nightmare or something? Aren't we supposed to be scared of big loaves of warm, doughy bread? Isn't that the cardinal rule of dieting - avoid carbs at all costs? Karate chop the carbs! Ditch the dough! And all that...
So, you hear all kinds of things about bread, processed bread, whole wheat vs. whole grain vs. white wheat. Ugh. It's hard to know what types of grains are diet duds or healthy helpers. It is exhausting to keep up with all of it quite frankly.
So, in order to get the skinny on bread, I turned to my nutrition guru, Nancy Holland, RD, LD/N. Nancy is a licensed nutritionist and runs the nutrition operations at a large hospital in Jacksonville, FL. And, she is a pretty amazing lady, too. Nancy is Ad Man's aunt and so much fun to be around. Oh and this woman can COOK. We spent a week with her in Florida last month and she made some fabulous dishes - all low-fat mind you. Can we move in with you Nancy?
Anyway, I asked her a few questions about bread. Here is the interview:
1. What are the best types of breads to eat?
Any bread with whole grain listed first as an ingredient on the label. This means it includes the bran, germ and endosperm. Watch out for 100% whole wheat or whole wheat flour, it may not be whole grain. It can be tricky and takes careful scrutiny of labels.
2. Are there breads that you should avoid?
Items made with refined grains. These products have a smoother texture which is appealing to many people but the refining process removes most of the nutrients and fiber. Most refined products are enriched with vitamins and minerals but the nutrients in their original form make more sense A limited, carefully selected variety of enriched products can be part of a healthy diet plan.
3. Do you still believe in the recommended amount of grains from the Food Pyramid?
I believe that tools like the Food Pyramid are useful as guidelines. The recommendation varies, 5-11, 3 oz servings, depending on your age, gender and physical activity. Items made with whole wheat flour (made from whole grain), bulgur (cracked wheat), oatmeal, whole cornmeal or brown rice can be easily incorporated in to a healthy diet plan.
4. What are the benefits of bread/whole grains in your diet?
The list of benefits from whole grains is impressive. Foods rich in fiber have shown to reduce the risk of several diseases including heart disease, colon cancer and adult onset diabetes. Whole grains also provide a long list of important vitamins and minerals including B vitamins, thiamin, riboflavin, niacin & folic acid, and the minerals, iron, magnesium and selenium. Again recommendations for fiber intake vary but 25-30 grams of fiber/day is a reasonable goal. Label reading is essential; the amounts vary significantly from brand to brand. Look for items that provide a minimum of 3-5 grams of fiber per serving. When increasing your intake of dietary fiber proceed slowly to minimize possible negative effects like stomach cramping or constipation.
5. If someone is trying to lose weight, do you recommend cutting out breads?
The key especially with weight loss is high quality, nutrient dense/rich foods. That equates to the most nutrients packed with the fewest calories. The list includes fruits, vegetables, low- fat dairy products, lean protein and carefully chosen whole grain products. From decades of being my own guinea pig I have found that deprivation doesn’t work for me personally. I have no will power when it comes to bread so I try to make more choices from other whole grain products like oatmeal, pasta or brown rice. Plus whole grains provide a feeling of fullness that’s very important especially when limiting calories.
6. Any suggestions for creating healthier meals with bread?
Healthy eating takes more time and planning. Be creative and adventurous. Use high quality products and ingredients, either purchased or homemade. Bread is just one source of whole grains. Use bulgur, quinoa, whole corn meal or whole wheat flour to make or enhance items like waffles, pancakes, salads or entrees.
7. Are there specific types of body shapes that should avoid breads more than others?
I would say that the most important measurement on the body when it comes to your health is your waist circumference. It tends to be higher with the rectangular body shape but could also be high with an overweight individual of any shape. A waist measurement of >35 in for women or 40 in for men is associated with increased health risks. Anyone with the tendency to gain weight around the middle may be more sensitive to carbs from any source including bread.
8. What about bread/carbs before or after a workout?
There are many theories & opinions on this subject. What works for you may not work as well for someone else. Your muscles need to be well fueled before you begin any workout. Muscles use carbohydrates as a source of energy. Consume your calories 30–60 minutes before your exercise begins. Carbs are good since the body digests them more easily than protein but low carb dieters have reported that a light meal that is higher in protein works just as well for them. Make choices that are light and balanced with carbs, protein and little or no fat. Lower fiber choices are good here so it’s easily digestible enabling your body to focus on your workout. Save your higher fiber foods for other times during the day. Try oatmeal, yogurt with a spoonful of crunchy granola, a veggie omelet with a slice of toast, or a turkey sandwich. Start thinking about your recovery nutrition as soon as possible after your workout is over. The focus here will be on carbs and protein. The purpose of consuming carbs after a workout is to replace the muscle glycogen that was used for energy during the workout and the protein for any muscle repair needed.
9. Are homemade/artisan breads better than processed breads?
Most likely. Try to choose products with five or less high quality ingredients on the label. The longer the list the more processed the product. Homemade choices, depending on the presence, quality or source of the ingredients, especially sugar & fat, may be the better choice.
Steer away from high fructose corn syrup and hydrogenated fat or oil.
Summary
Take a deep breath my hungry friends, bread is a-ok. But here is the deal, you have to be smart about what types, how much and how often you eat it. And for heaven's sake, listen to Nancy and eat WHOLE GRAIN. I didn't know that tidbit of information. And, yep, my bread failed. It listed whole wheat not grain. I will likely be spending 20 minutes in the bread aisle next time I'm at the store.
And just a tip from this Naked Stretcher...avoid the bread basket at restaurants before the meal. You can rack up 200+ calories before your meal even arrives. And if you add butter...oh dear...
Instead, just tell the waiter that you don't need the bread when he tries to set the basket down. I do this all the time. He will look kind of sad at first, but he will get over it.
Thanks again for this great information, Nancy!
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