New research shows almost half (49%) of British women aged 18-35 who have been on a diet are cutting carbs, with a third (33%) ditching bread in the last year. Supported by Dr Dawn Harper, a new campaign launched by the nation's bakers is calling for women to see carbs differently and to understand the importance of fuelling themselves properly before they exercise.
Dr Dawn Harper
Dr Dawn Harper's advice:
Bread contains complex carbohydrates (or dietary starches). These carbohydrates release slowly into the blood stream - meaning you're less likely to suffer a "crash" like you do with simple carbohydrates and sugary foods/drinks. This means you'll have energy for longer and won't have to deal with the afternoon slump. You should get at least 40% of your total daily calories from complex carbohydrates like bread.
Bread is packed with fibre. As well as regulating your digestion - fibre also helps feelings of fullness. However, many people don't get enough fibre. On average, most people in the UK get about 14g of fibre a day. You should aim for at least 18g a day. Fibre is only found in foods that come from grains, fruits and vegetables - so if you cut carbs and live on meat, fish and dairy products you won't see these benefits of a fibre-rich diet.
Bread is a great option for fuelling up and re-fuelling after your work-out. Carbs are the body's main source of fuel for energy and have the lowest calories per gram of any of the major food groups. Bread, rice or pasta - particularly wholegrain - is a great option to give you the carbs you need to keep on track.
Contrary to belief, bread can actually reduce bloating … Carbs such as bread, rice and potatoes are rich in dietary fibre, which can help maintain digestive health, reduce bloating, and prevent conditions such as constipation and other bowel disorders.
For loaves that come pre-sliced, bread can help you monitor your calorie intake if you're watching your weight. With an average of 80 calories in a slice, bread is an excellent low-calorie food choice. Unlike homemade bread, or artisan varieties, packaged sliced bread always has the ingredients clearly labelled, making it easy for you to know exactly how much you are consuming. Just ensure you team your slice of toast or sandwich with low fat spread, nut butter or lean meat to help keep calories in check.
Bread contains vital nutrients…Bread alone provides 10% of the daily intake of fibre, calcium, iron and other essential nutrients which help to maintain the function of a healthy body (based on two medium slices).
Bread is low in sugar… Most UK bread contains 2-4% sugars which occur naturally and are not added which means it easily meets the definition for a low sugar food (5g of sugar or less per 100g)
Variety helps when you're watching what you eat so mix up white bread with your wholegrain and granary! There is no reason to avoid white bread - White flours actually contain the same amounts of vitamin B1 and iron that are found naturally in wholemeal and brown flour. It's also a great source of non-dairy calcium as white bread is fortified with calcium.
Follow @WeHeartBread to hear more and get facts, stats and tips on how brad can support a healthy balanced diet this summer.