Good news, carb-lovers you may not have to cut back on bread even if you're trying to lose weight, according to experts.
"People have demonized carbs as one of the main things behind gaining weight when that's not proven by evidence," nutrition coach and author Graeme Tomlinson told Insider. "It's 'calories in' versus 'calories out' [that] are going to determine whether you gain or lose weight."
Those toppings, particularly when they're calorie-dense foods like cheese or nut butter, can end up being double or quadruple the calories of the bread itself, he explained.
When trying to reduce or maintain body weight, many continue to assume that bread must be abolished from their diet. In terms of energy, there is no difference between white or brown bread. And whilst the latter contains more fibre [which may increase satiety], one would be better placed to evaluate total ingredients consumed with bread in order to determine a more holistic perspective. Not least because bread is rarely consumed alone. These additional ingredients equate to additional calories. In this example, smearing on a few of generous knifes of peanut butter and jam (components of a hearty PB & jelly sandwich) more than quadruples the total calorie content of the consumed food. Consequently, all of a sudden the debate is not about consumption of bread in the first instance, or its colour in the second. Adding an often invisible 10g of butter to a warm slice of bread will result in the calorie value of the bread increasing from 95 calories to 169. Thus, though its visibility is dormant, it is the butter that nearly doubles the calorie value of what we often perceive as the consequence of eating bread. Standing alone, bread is merely one calorie variable. Using the examples shown in my graphic, there can be multiple additional calorie variables. The quantity of additional variables will influence the overall calorie value of that eating episode. Bread may not be the problem after all. This principle can be applied to ones rationale when assessing and addressing their overall diet. In doing so, one can move away from unwarranted demonisation of a food which can be utilized as energy like any other. Of course, one may over consume bread. But unless their diet comprises of only bread, this is a mere contribution to a bigger sequence of variables. To catastrophize bread as a nutritional problem is to catastrophize a minuscule variable out of many. A calorie surplus over time results in weight gain, not bread. - - #portioncontrol #bread #toast #snacks #peanutbutter #jam #carbs #snackfood #fatlosstips #fatlosshelp #caloriecontrol #losefat #caloriesincaloriesout #losingfat
A post shared by Graeme Tomlinson (@thefitnesschef_) on Jun 17, 2020 at 10:38am PDTJun 17, 2020 at 10:38am PDT
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"It's not about the carbs, it's about the company they keep," Taub-Dix told Insider. Condiments and spread can quickly and surreptitiously raise the total calorie of your meal or snack and make it harder to keep track, she said.
As such, carbs can potentially be a useful tool for weight loss if they can help stave off snacking later in the day, she added.
Taub-Dix recommends trying to include some of each macronutrient carbs, fat, and protein when you sit down to eat so your meal or snack is nutritionally balanced but also enjoyable.
Cutting out bread, or carbs, entirely can also backfire if it makes you crave those foods intensely, leading to overindulgence later.
"It can be a bit of an eye opener to see how many calories you were eating vs how many you want to meet your target," Tomlinson said. "You can eat a lot of the foods you enjoy, you just have to understand portion sizes so you can eat those things and still meet your goals."
With that in mind, including some bread in your diet can actually help with weight loss goals, Tomlinson said, since a diet of foods you enjoy is more likely to be a diet you can stick to.
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Stop worrying about bread, nutritionists say the toppings you put on your carbs are more likely to influence - Business Insider India
