Crunchy foods that require extra time to chew give you a chance to enjoy the mouthfeel and flavors of whatever you’re eating. They also stop you from wolfing down your meal, which gives your body a chance to register the calories you’ve eaten and helps you walk away from lunch feeling especially satisfied.
Choosing to eat healthy foods doesn’t need to cost more if you plan properly – anyone can improve their lifestyle with a bit of preparation. In fact, some researchers are looking into the link between depression in post-menopausal women and refined carbohydrates. Dropping white bread from your diet is one of the easiest diet and lifestyle decisions you can make, all you need to do is reach for the whole wheat.
“Evidence suggests that people who eat whole grains regularly are less likely to have conditions like heart disease, type 2 diabetes and suffer from bowel cancer,” Parker says. Other foods which included refined grains are white rice, white bread, some processed crackers, some refined breakfast cereals, pearl barley and pearl couscous. Tagged as the sworn enemy of carb-free and low-carb dieters, many Australians fear that they will gain weight if they eat a diet regularly featuring bread, pasta, rice and oats. And the so-called “clean eating” trend which shuns processed foods including bread and those containing gluten, global sale of gluten-free products have skyrocketed.
That’s despite the fact that studies show those who unnecessarily cut out gluten are missing out on vital nutrients. Still, we can thank The Great British Bake Off at least for breathing new life into home baking and causing a rise in the sale of bread ingredients. But thanks to our aversion to starchy foods in recent years, it’s has fallen out of favour.
Eating just 3 portions of whole grains a day (equivalent to keto 3 slices of the above approved breads) appears to be as powerful as high blood pressure medications in alleviating hypertension. Authentic whole grain bread is naturally high in fiber because the wheat germ and bran are still included. People have been eating bread for over 30,000 years, and it remains the most widely-consumed food in the world. I go beyond training with a straight-talking approach to wellness that focuses on an overall healthy lifestyle. For years I’ve educated celebrities and corporate executives on how to effectively incorporate fitness and nutrition into their busy everyday lives.
In addition to having little nutritional value, refined grains have been linked to higher levels of inflammatory markers in the blood. Not only is increased inflammation bad for arthritis, but it can also increase your risk for other inflammatory conditions, such as heart disease and diabetes. You can also find advice on how to eat well while on a tight budget here.
You probably don’t need to be told that you shouldn’t eat white bread. It’s been beaten to death that white bread is unhealthy but you’re probably curious to know what else to eat to get that carb fix you’re craving. There are a lot more benefits to including whole grains into your diet than just weight management.
Ideally, Harris says, non-starchy vegetables (like dark leafy greens and colorful vegetables like red cabbage, carrots, bell peppers, and zucchini) should make up 50 percent of your meal. Another 25 percent should be made of lean protein, like fish, poultry, or rice and beans. Most of these foods either contain a lot of saturated fat or are high in sugar. They’re all right to eat once in a while, but not on a regular basis.