There is good news for you: you can eat bread on a diet! It’s so tasty, and also healthy. Read the article and find out what kind of bread and in what quantity you can and should eat to lose weight and be healthy.
Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/09/2020
Almost any diet involves giving up all flour products. For this reason, there is a very common stereotype that bread is the enemy of slimness. This is only partly true. After all, different varieties can bring both harm and benefit to the body. If you find it difficult to give up consuming bread, you don’t have to do it at all. You just need to figure out which type is healthy and in what quantity you can eat it without damaging your figure.
Is toast great?
To answer this question, it's worth taking a look at the nutritional value of classic wheat toast. These can of course vary significantly by manufacturer. On average, 100 grams of this toast is found in:
- 48 g carbohydrates, including 2 g sugar and fiber
- 4 grams fat
- 35 grams of water
Per 100 g of toast there is also about 7 g of protein contained in it, which is considered normal compared to other breads. Rye bread has about 6 grams. In comparison, crusty bread has about 8 grams of protein per 100 grams.
After considering the nutritional value, it becomes clear that toasted bread is not a weight loss food. Especially for a low-carb diet, toast is not suitable.
How long is toast hard?
According to the manufacturer, the shelf life of toast ranges from 10 to 30 days. In fact, an open pack often lasts much shorter.
Especially in summer, it quickly becomes moldy. Then: throw it in the trash - and with the whole pack, because moldy toast should never be eaten, because mold fungi in large quantities cause poisoning and in the worst case, even the kidneys and liver can be damaged.
If you want to eat expired toast, you should smell it very carefully first because it may have mold that is not visible to the naked eye.
Use in cooking
Toast bread is, first of all, a semi-finished bakery product. Toasting a slice of bread on both sides is a must. And they do this using different methods: browning them in a toaster, frying them in a frying pan with butter, or baking them in the oven.
Residents of the Mediterranean regions rub their toast with herbs and spices, the Greeks improve the taste exclusively with olive oil, and in the Philippines, toast is spread with coconut caramel and toasted on the grill. The filling for fragrant toasts can be whatever you have on hand. This can include cheddar, feta with sun-dried tomatoes, fried leeks, as well as butter with berries, jams, honey and nut butter.
Gastronomic advice! Toast bread can be easily prepared in a home oven or slow cooker. There are a huge number of recipes, they are all simple and accessible.
How to eat properly
- Try not to eat bread while it is hot, as the increased stickiness will make it very difficult to digest. This can cause exacerbation of gastritis, upset, or constipation. If you suffer from diseases of the gastrointestinal tract, eat it slightly dried. It has less of a juice effect (this is dangerous with high acidity) compared to fresh.
- Combination with potatoes is not recommended at all, as these products have a high starch content.
- It is better to eat black with meat, fish, cottage cheese and butter.
- Pairs well with fresh vegetables.
- Don't eat moldy bread. The fact is that mold contains more than a hundred toxic compounds that can cause serious illnesses, including cancer. Therefore, it is better to throw away any moldy products immediately.
- To avoid gaining weight, eat no more than 100 g of rye and rye-wheat bread per day. White - no more than 80 g per day.
Toast calorie content per 100 grams
There are relatively harmless things here, like black bread, which is savory and filling and you can’t eat too much of it (although hot soft Darnitsky with a fragrant crust. yes with fresh curd cheese. yes with olives. ahem! Stop, I think I got distracted) . But there are also the most insidious things like butter buns or pies: they are filling, but they are so tasty that the feeling of fullness does not stop you from having another, and another, and another bun with a cup of hot tea. Only three buns - and in terms of calories it turns out to be a full meal, which, if it consisted of meat, would satisfy even a Stakhanovite lumberjack.
But for example, with drying, the situation is exactly the opposite: the calorie content per 100 g seems to be high, but the product is dry, and a lot of things fit into these 100 g. When used sparingly, 30-50 g of unsweetened baby sushi can be stretched into several cups of tea - this is a real salvation for those who cannot drink empty tea and are on a diet. And 30 g of buns is just ridiculous, it’s only a fifth of some bun.
Calorie content of rye-wheat bread - 210 kcal
The piece of bread in the picture weighs 22 g. This is the most common bread in the middle zone, which is available in any bakery and any canteen. The piece of bread in the photo is also the most ordinary one, about a centimeter thick.
The calorie content of this piece in the photo is 46 kcal.
Two slices of black bread are enough for 100 kcal.
The calorie content of this cookie is 463 kcal.
The three cookies in the picture together weigh 54 g. These are the most ordinary cookies, in size they are even closer to small ones than to large ones. There's not much chocolate in them.
The calorie content of the cookies in the picture is 250 kcal.
For 100 kcal, you can eat 1 cookie and take a bite of the second one.
The calorie content of crackers with sugar is 413 kcal.
The crackers in the picture weigh 60 g, 20 g per cracker. These are quite fresh, not quite hard crackers; if they were completely dry, they would weigh less.
The calorie content of the crackers in the picture is 250 kcal.
For 100 kcal you can eat 1 cracker and another small piece.
The calorie content of poppy seed cakes is 378 kcal.
The five dryers in the picture are 20g, 4g per dryer. These are very small, dry to the point of hardness, unsweetened drying.
The calorie content of the dryers in the picture is 75 kcal.
For 100 kcal you can eat 6 sushi.
The calorie content of toast bread is 258 kcal.
The toast in the picture is 15 g. Toast bread is a little richer and sweeter than plain white bread. The cut is standard for toast, I didn’t cut it, it was already sold that way. These pieces are less than a centimeter thick, light to the point of weightlessness. If your pieces look solid, it means they don’t contain 15 g.
The calorie content of the toast in the picture is 38 kcal.
For 100 kcal you can eat two to two and a half pieces.
The calorie content of the bread did not change after being in the toaster. But the weight of the piece has changed, which has shrunk and now weighs 11 g. Thus, the number of calories per 100 g has increased, but the piece still contains 38 kcal and remains the same. But don’t deceive yourself and weigh your toast AFTER toasting - naturally, it will weigh less, only the calorie content on the package is indicated for the bread in the package.
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Toast calorie content per 100 gramsLink to main publication
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Benefit
It should be remembered that not all flour is equally harmful. For example, unsweetened baked goods made from wholemeal flour are a source of fiber that is beneficial for the digestive system. But you always need to know when to stop. After all, the abuse of even healthy products can cause significant harm.
- Bran and rye are a source of carbohydrates with a low glycemic index. These are healthy carbohydrates that provide a long-lasting feeling of satiety and stimulate brain activity.
- White is rich in protein, iron, phosphorus and potassium.
- Eating black has a positive effect on the functioning of the nervous system, prevents fatigue, and improves the condition of the skin, hair and nails.
- Allows you to remove toxins, heavy metal salts and radionuclides.
- By eating bran or rye bread, you will significantly reduce the total number of calories you consume, as you will feel full much faster and eat less. You should completely avoid confectionery products and sugar (the combination, beloved by many, with honey or jam is prohibited). In addition, the calorie content of bread is much lower than, for example, shortbread or chocolate. Eat it with pieces of lean meat and fresh vegetables. For example, 25 g of bran bread + 20 g of boiled chicken meat + cucumber is an ideal snack between breakfast and lunch.
What are the benefits of toaster bread?
The main benefits of toasting bread in a toaster:
- When preparing dried slices, no harmful or high-calorie ingredients are used. Nutritionists recommend eating a couple of pieces of toast a day if you want to lose weight. Especially if a person is not able to give up flour products during the diet.
- Thanks to the toaster, baked goods become less heavy food for the stomach and are beneficial. The gastrointestinal tract spends more energy to digest dry pieces. Accordingly, the processing process involves the calories that were present in the body before entering the toast. Along with fried bread, unnecessary substances also come out of the stomach. Thanks to its cleansing properties, a healthy dry slice is useful for intestinal problems.
- The high content of fiber, molybdenum and vitamin B9 helps restore strength and saturate the body.
Attention! The healthiest way to bake bread from a toaster is to lightly toast a slice.
Harm
Store-bought bread made from premium wheat flour has virtually no beneficial properties for the body. The fact is that in the process of producing such flour, “ballast substances” are removed from cereals - the flower shell (bran), the grain germ (a source of vitamin E) and the aleurone layer of the grain (a source of protein valuable for the body). Then it is bleached so that baked goods from it have an attractive appearance. The result is refined flour with a high starch content, which contributes to the appearance of extra pounds. In addition, factory-made bread made from such flour contains various nutritional additives. These are preservatives (for example, sorbic acid), flavorings, emulsifiers and disintegrants. It is likely that you will eat a lot of this bread, but since it contains harmful carbohydrates with a high glycemic index, you will not feel full. And this is a direct path to extra pounds.
Another point is yeast. Yeast fungi disrupt the intestinal microflora, which impairs digestion and provokes putrefactive processes. In addition, they interfere with the absorption of vitamins and microelements necessary for the body. Under such conditions, toxins accumulate that can provoke many serious diseases (gastritis, seborrhea, gallstones).
When choosing bread in the store, be sure to pay attention to its composition. If you watch your diet and care about the health of your family, make a choice in favor of natural foods.
How much does a piece of bread weigh?
In order to accurately determine the weight of the piece you cut, you can use a kitchen scale. You can use a simpler method of calculation. For example, a loaf of “Borodinsky” weighs 350 g. If you cut it into 10 parts, you will get 10 slices of 35 g each, if you cut it into 20, the weight of each piece will be 17.5 g. Before cutting, conditionally divide the loaf into equal parts. A piece of bread 1.5 cm thick weighs 25-30 g.
Toast - what else is in it?
Toast is not rich in vitamins and minerals. However, it contains valuable ingredients. For example, stuck in 100 grams of bread:
- 13 milligrams magnesium
- 1 milligram zinc
- 1.2 milligrams iron
- 125 milligrams potassium
- 33 milligrams calcium
- 106 milligrams phosphorus
Thus, toast bread is far from a good source of nutrients. Whole grain bread contains at least twice as much of these minerals.
Only in terms of calcium content, whole bread costs slightly less. This can be explained by the fact that milk or milk powder is added to many toasted breads. Therefore, not every toast is vegan. If you want to be sure, check the ingredients carefully.
Don't forget that toast is quite high in salt.
