Should I Be Eating Bread?
Bread. There is a lot of differing opinions around bread. I have never met someone who has said that they don’t like bread, which I understand because it is delicious!
But a lot of people avoid bread, either because it causes them to bloat or feel unwell, or because of the carbohydrate content.
But there is more to bread then meets the eye. Bread can be a nurturing food when consumed in moderation. On a winters night when you have a big bowl of soup, if you don’t want a thick piece of toast to dip then there is something wrong!
The type of bread that you are consuming determines how your body feels when you consume bread. And isn't it all about how you feel when you eat something? Or more importantly how you feel after you eat it.
Some common symptoms that people associate with eating bread is bloating, stomach cramps and reflux. The first instinct can be to jump to gluten as causing this issue, but it can be the wheat itself or even the yeast in the bread. The first thing I do with my clients is look at the TYPE of bread they are eating.
If you are having the light fluffy white bread from the supermarket, you will feel hungry 10 minutes later and you will get a burst of energy and then feel even more tired after it has been digested. This is because it is so highly processed that it has a similar impact on your blood sugar as sugar does.
For this reason choosing a dense, wholegrain/meal bread is a good first step when choosing a bread.
What about the types of flour?
WHEAT
A lot of people find that wheat doesn't sit that great, causing bloating and all sorts of digestive issues. I generally recommend that people try going off wheat for a couple of weeks and then reintroducing it into their diet and monitoring any symptoms that may occur.
Wheat has the highest content of gluten so for this reason if you do feel slightly uncomfortable when having bread maybe choosing a bread made from another type of flour will be beneficial.
KAMUT, SPELT, OAT AND RYE
All of these breads are ‘wheat free’ but still contain gluten (just in lesser amounts than wheat).
Many people find that swapping to these types of bread are gentler on the digestive system and people feel better from consuming them. if this is you then
AND SOURDOUGH?
Mmmm sough dough! YUM! If wheat sits fine with you, or even if it doesn’t, giving Sourdough bread a try and see what different it makes to your digestion.
Sourdough is a bread made with live bacteria and yeast cultures. Yes it sounds slightly scary but these cultures pre-digest the starches in the grains of the flour, meaning your body doesn't have to work as hard to break it down.
GLUTEN FREE
So you have god gluten free, either by choice or necessity. But that doesn't mean that you have to miss out on bread. The good news when you are coeliac, you know whole heartedly what is good for your body and what is not (this being gluten, obviously). If you look at it this way, it is easy to come to the conclusion that bread is not your friend and you will have to find alternatives. In this day and age with so many people becoming allergic or intolerant to this that or the other gluten free food is in abundance. It is now unusual if you go to a cafe and there are no gluten free options. Gluten free bread has made some leaps and bounds in this department also, but unfortunately you will be paying for it. If you love bread and cannot live without it in your gluten free diet then my pic of gluten free breads on the market is a brand called GF precinct. Super yummy and made with whole grains and whole foods.
Bread gets a bad wrap (pardon the pun?)
If you are trying to loose some serious KGs staying away from to much bread is important. In fact to much bread for anyone is not good but that doesn't mean it has to be forbidden. EVERYTHING IN MODERATION
A general rule is allowing yourself 2 pieces a day, but it all depends on things like your tolerance level, your activity level and your metabolism.
Ditching the guilt
Girls I am talking to you. If that voice inside your head says “I shouldn't be eating this” when you put some bread into our mouth it is time to reassess the way you are looking at your food. Replace that negative thought with the phrase “this is going to help provide my body with some fibre for my digestive system and glucose to fuel my brain”. Thinking about what you are getting out of your food is much better for your body and your mind rather than using food as a weapon against our bodies.
If you have any questions about what bread would be best for you please get in contact :)
Happy eating!
Karah is available for consultations in Ocean Grove, Geelong and Melbourne. You can keep up to date on everything health by liking her facebook page https://www.facebook.com/karahmnaturopath , following her on instagram @belyhealth , or visiting her website www.karahmclarennaturopath.com
Peninsula Family Medical Practice, Ocean Grove. Ph 03 52562001
Aura Health & Beauty, Geelong. Ph 03 52433966
A Peace of Health Clinic, Melbourne CBD. Ph 0396633665
