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BUSTING BREAD MYTHS

There are very few things that beat the smell of freshly cut grass, summer rain, walks on the beach, and a good book, but let’s face it… soft, sliced bread may just top that list for most! While we can all appreciate the sense awakening ability that bread has, not all appreciate what it offers to our diet, undeservedly so. We take a look at a few common bread myths:

1) BREAD MAKES YOU FAT

The reason for putting on weight comes down to the simple equation that: a person is eating too much for what the body is using up. When we say ‘using up’ that is not just exercise but includes the basic energy your body uses to just function and keep going. Gaining weight should not be attributed to just one food item like bread. If bread is part of a healthy diet where you are not consuming an excess of calories for what you are using, then bread won’t make you fat but rather form part of your healthy lifestyle.

Portion control is important in preventing weight gain. The average intake of two slices of bread at a meal is the suggested serving which would provide a good amount of calories to provide energy for the average person but not excessive to cause weight-gain.

Bread toppings can also alternate between being healthy or unhealthy. Smearing chocolate spread on your toast will then make it an unhealthy snack which is high in sugar, fat and calories. Low fat cottage cheese, sliced tomato and a sprinkle of freshly ground black pepper on the other hand would be a great addition of protein, vitamins and minerals without excessive amounts of fat or sugar.

Not all breads are created equal. Low GI bread provides a sustained energy release and keeps you fuller for longer therefore potentially forming part of a healthy weight loss/management diet.

2) BREAD GIVES YOU STOMACH TROUBLES

Constipation, diarrhoea, bloating, abdominal pain, and gas are all troubles we all don’t like experiencing. It is often a challenge to point the cause for these symptoms to bread as these can be common side effects from a wide range of factors. The fibre content of bread could affect your gut if you are not used to high fibre foods. It is however important to note that fibre is vital for good gut health. Try different varieties of bread which may vary in fibre content to find what suits you best.

3) BREAD IS LOW IN NUTRIENTS

Bread is considered a staple food as it is consumed by many people and can be part of the basis of a healthy diet. As most South Africans consume bread daily, the government has made it law to fortify bread flour with certain key nutrients such as iron and vitamin A. This way bread provides basic nutrients which may be lacking in many South Africans’ meals. Breads on the market today are often fortified with additional nutrients to those specified by the government. FUTURELIFE® High Protein Brown Bread™ is a source of 13 vitamins and 4 minerals.

4) BREAD IS HIGH IN SALT

Bread does contain salt as it adds flavour and helps to make the gluten more stable when baking. However, the amount of salt has not always been very healthy for one’s heart and blood pressure. Luckily, the government have passed a legislation in South Africa to force manufacturers to reduce the salt content of their products. Since June 2016 bread should contain less than 400mg sodium per 100g1. This will make bread much more ‘heart-healthy’. The best would be to read labels and compare the salt content of different breads. With the FUTURELIFE® bread range you can rest assured that all variations contain less than 400mg sodium per 100g.

5) GLUTEN. HOW DARE YOU!

Gluten, a word whispered for those that love it, and shouted for those that blame everything on it. It has always been a hot topic. While gluten should most definitely be avoided for individuals suffering with the likes of coeliac disease, or any form of gluten intolerance, it needn’t be avoided by all others. Gluten, especially in bread, plays a vital function in its form and nutritional composition. Gluten is in fact a protein responsible for the shape and texture of your loaf, assisting in holding it together and making it rise (offering a fluffier, light loaf compared to gluten-free dense options). The gluten-free trend for individuals that don’t need to avoid gluten doesn’t always mean weight loss, as many gluten-free variants are a lot more energy and structurally dense, a lot more expensive, unnecessary and needlessly complicated.

For individuals who do in fact lose weight from going gluten-free, this is largely due to the limitation of gluten free carbohydrate options and thus a decrease in their daily total carbohydrate and calorie intake.

As we can see, bread can play an important part in one’s daily eating. The trick to getting the most from your loaf is learning which breads are better at meeting you and your family’s requirements, and how best to dress and portion them.

 

WHERE DOES FUTURELIFE® FIT IN?

You may already be familiar with the ever so popular FUTURELIFE® High Protein Smart Bread™. We are excited to announce that our FUTURELIFE® bread range has two new additions:

FUTURELIFE® High Protein Ancient Grain Brown Bread

FUTURELIFE® brings you Low GI, High Fibre, nutrient-dense goodness from the carefully selected blend of 3 ancient grains, 2 seeds and rolled oats all in a delicious, High Protein, NON-GMO and vegan-friendly brown bread.

FUTURELIFE® High Protein Honey & Oats Flavoured Brown Bread

This Low GI bread combines whole oat grains with the goodness of our NON-GMO ingredients scientifically formulated to be High in Protein and Fibre. With a touch of honey

 

REFERENCES

  1. http://www.heartfoundation.co.za/sites/default/files/articles/South%20Africa%20salt%20legislation.pdf

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