Thursday

Why Eating White Bread Makes Weight Loss So Difficult

Bread made from refined white flour is certainly not good for your health. There is a little known fact that numerous scientific studies have proved time and time again, that certain food items that are commonly consumed in our modern, fast living diets that are detrimental to our health. One of these is white bread, a main stay of most people’s diets. But …. eating white bread is bad for you

This may be something you won’t be too pleased to hear, but if you want to improve your health, lose some weight and avoid the possibility of ending up with type II diabetes, then white bread will have to go. This article takes a look at why this is and why, if you want to lose weight and enjoy good health, you really do need to avoid white bread or even exclude it completely from your diet.
 

Why You Should Exclude White Bread From Your Diet

White bread is made from refined white flour containing several unwholesome constituents and very little in the way of nutrients and dietary fibre (essential for a healthy digestive system and a stable metabolism).

Here’s why …

Refined white flour is produced from the whole wheat grain which is then subjected to the refining process which removes all traces of the husk, or bran and along with it all the goodness contained in the grain. It is then bleached using chemical bleaching agents which contain chlorine and dried in kilns at high temperature to kill any remaining beneficial constituents.

This insipid, bland, tasteless powder then has gluten added, which is a product that an increasing number of people are becoming allergic to, which helps to produce a more evenly risen and air filled loaf. A standard while loaf of bread also has sugar added to enable the baker’s yeast to prove the dough and make it rise. Salt is also added to check the progress of the yeast and prevent the loaf from rising too much, or over-proving.

Eating mass produced white bread not dissimilar to eating cardboard, in terms its blandness and lack of any useful dietary benefit whatsoever. Small bakery bread and home-made loaves usually taste a little better but because refined white flour is used in their production, there is still no health benefit.

Negative Health Aspects of Consuming White Bread

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To begin with, as with white pasta and other products made from refined white flour, white bread contains a large proportion of high GI (glycemic index) carbohydrates. These carbohydrates cause sugars to be released quickly into the bloodstream. This causes a rapid rise in blood sugar levels, which triggers a similarly rapid release of the body’s own sugar regulating hormone, insulin. This hormone is secreted in the pancreas and is responsible for regulating blood sugar levels. Insulin is what people suffering with type 1 diabetes, need to inject to regulate their blood sugar levels because their body does not produce sufficient naturally. Type II diabetes is a rapidly spreading disease brought on by too frequent imbalances in blood sugar levels causing insulin production to become overworked, which eventually leads to the problem and all the negative health aspects associated with it.

Other negative health aspects come in the form of raised levels of bad LDL cholesterol in your bloodstream. This can lead to problems such as heart disease related to the narrowing of the arteries. When levels of LDL cholesterol become too high, artery walls thicken and blockages can occur, leading to thrombosis (blood clots) as well as high blood pressure.

Another negative aspect of eating white bread is its effect of slowing down the body’s metabolism. This reduces the efficiency of our digestive system, causing our body to store greater amounts of fat, which is more often than not accumulated around the midriff. In fact, this is one of the main reasons why weight loss is so difficult for people who continue to eat white bread. Not only that, but it makes you feel more sluggish, lethargic and less inclined to want to exercise.

The lack of dietary fibre is a big problem for your digestible tract, especially the intestines that finish the job and allow waste to leave the body. When there is little or no dietary fibre present in your diet, your colon will suffer and be unable to effectively remove all waste products from the body. This leads to such conditions as Crohn’s Disease, Irritable Bowel Syndrome (IBS) and can lead to cancer of the colon.

But all is not lost! While eating white bread is bad for your health, bad for your weight and bad for your digestive system, there is a nutritious, healthy alternative!

You don’t have to give up bread from your diet, just white bread.

The viable alternative is of course brown bread, otherwise known as wholemeal or wholegrain bread. This is produced from wholemeal flour which is not refined in the same way as white flour. Wholemeal flour retains the husk of the wheat, or bran which is where all the nutrients and dietary fibre exist. There is also no bleaching and gluten levels are generally lower than in white bread, although you should always check the label for this information first.

Wholemeal flour contains much lower levels of high GI carbohydrates than white flour and also higher levels of low GI carbohydrates, which work in the opposite way to high GI carbohydrates, as the low GI carbohydrates contained in wholemeal bread produce the slow release of sugars into the bloodstream. The upshot of this is that insulin is only slowly released into the bloodstream and in far lower amounts. The metabolism is stimulated rather than inhibited, meaning that your digestive system gets a boost in efficiency and less fat gets stored. This is great news for those of us looking to reduce our body-weight.

Wholemeal flour products like brown bread contain high levels of dietary fibre. This is essential for the functioning of the colon and the complete digestion of food and waste elimination. They also contain lower levels of bad LDL cholesterol with higher levels of good HDL cholesterol. This means healthy arteries and a better normalised blood pressure, bringing with it better health and less concern over the negative effects of white bread.

To finish things off, brown or wholemeal bread tastes good and doesn’t have that cloying, pasty texture that massed produced white bread tends to suffer from. Make the switch to wholemeal bread and you’ll quickly grow accustomed to its taste and texture. Soon you’ll find yourself preferring its superior taste along with all the health benefits and goodness that come with it as part of a healthy, tasty diet.


By the way, thanks for all the comments about the email link I sent out earlier this week. YES, THREE MINUTES PER WEEK is correct! It wasn’t a mistake!!

If you haven’t already seen this episode of BBC’s Horizon, here’s the link again. It could well change the way you look at exercise and activity for good!!

To watch it, click HERE

Best wishes

Tony