Fattening agent or healthy helper in losing weight?

Many people believe that bread makes you fat. The right type of bread with a healthy spread can even help you lose weight.

May 5th is German Bread Day. The food is known and loved worldwide and was even included in the list of intangible cultural heritage by the national UNESCO commission in 2014. Around 56 kilos of bread and baked goods are loud Central Association of the German Bakery Trade eaten per household per year in this country. But how healthy is the food really?

Veronika Albers is a nutritionist (VFED) at the nutrition app Oviva and is knowledgeable about the nutritional aspects of bread. In an interview with IPPEN.MEDIA She explains how much bread a day is healthy, which type of bread is the most digestible and how the pastries can even be integrated into a healthy diet.

Ms. Albers, bread is still considered THE staple food in this country. But how healthy is bread really?

Whole grain bread is a true powerhouse when it comes to healthy eating. It contains many important nutrients such as vitamins, minerals, fiber and secondary plant substances. These are important for healthy digestion, a strong immune system and optimal energy supply. Fiber also ensures a long-lasting feeling of fullness and thus helps to prevent food cravings. On top of that, they can reduce the risk of cardiovascular diseases.

White bread, on the other hand, contains significantly fewer nutrients. This is mainly due to the manufacturing process, because the white flour used only contains the endosperm of the grain. On top of that, it has a high glycemic index (GI). This means that white bread causes blood sugar levels to rise and fall more quickly, which can lead to cravings and fatigue. White bread can of course be consumed as part of a varied diet, but should not make up the majority of the bread unit, as frequent consumption can contribute to weight gain.

When buying bread, you should therefore pay attention to the term “whole grain”. This means that the flour was made from the whole grain and therefore contains all the valuable ingredients.

Which type of bread is particularly recommended?

In general, whole grain bread is the better choice because it contains significantly more fiber, vitamins, minerals and secondary plant substances than white bread. But there are also differences within the whole grain bread category. Wholemeal spelled bread contains a lot of protein, vitamins and minerals as well as unsaturated fatty acids and is considered particularly digestible. Wholemeal rye bread, on the other hand, scores with a high content of magnesium, iron and B vitamins and keeps you full for a long time. Whole grain bread made from oats is rich in fiber, beta-glucan and vitamin B1 and can lower cholesterol levels.

In addition to the type of grain, the processing and ingredients also play a role. For example, a long dough process with sourdough improves the digestibility and nutrient availability of bread. Breads enriched with flaxseeds, sunflower seeds or chia seeds provide additional nutrients and omega-3 fatty acids. In summary, whole grain bread made from different types of grains, baked with sourdough and without additives, is the best choice for a healthy diet.

And what about the dreaded calorie content?

The calorie content of bread can vary greatly depending on the type. In addition to the calories, you should pay particular attention to the nutrients when it comes to bread – and whole grain bread has a clear advantage in this regard.

According to the federal food code, 100 grams of whole grain bread contains 213 kilocalories. White bread, on the other hand, has 248 kilocalories. However, these are average values. Actual calorie content may vary depending on recipe and manufacturing process. If you want to know exactly how many calories the bread contains, you should pay attention to the calorie information on the packaging when purchasing. For loose, i.e. unpackaged bread, less mandatory information is required than for packaged food. But with a good baker you get good information about the composition and ingredients of the bread when you buy the bread.

By the way: Any additives as well as the manufacturing and baking process can also influence the calorie content of bread. Additives such as sugar and fats in particular can increase the calorie content. Breads baked with yeast often have a higher calorie content than sourdough breads.

The current trend is to bake your own bread. Which bread is particularly suitable for this? Which one is particularly digestible?

It’s good that more and more people are baking their own bread because it means they have control over the ingredients and the quality of the bread. Wholemeal, sourdough, spelled and rye breads are particularly suitable for home baking. But a mixed bread made from different types of grain is also suitable for beginners.

To make the bread particularly digestible, you should mainly use wholemeal flour when baking it yourself, as the fiber promotes digestion and keeps you full for a long time. A long dough process, i.e. a long dough rest, also makes the bread more digestible and also ensures a good aroma. But lactic acid bacteria, such as those used in sourdough, also improve digestibility.

And the spread? What should you take into account?

To ensure a healthy and balanced diet, there are a few things to consider when it comes to spreads. For example, high-protein and low-fat cream cheeses as well as seasoned or herb-refined quark are ideal. But cottage cheese is also rich in protein and calcium. Vegetable spreads with peppers, cucumbers, avocados or hummus are rich in vitamins and can be a delicious alternative to butter or margarine.

On the other hand, sausage and cheese with a high fat and salt content should only be enjoyed in moderation, as they can promote high blood pressure and obesity. Jam, Nutella, honey and the like contain a lot of sugar, promote tooth decay and also promote obesity – and are therefore unfortunately not a recommendation for a healthy diet.

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Can bread also be integrated into a healthy diet?

Yes, bread can definitely be integrated into a healthy diet. Whole grain bread is even an important part of a balanced diet and can help you lose weight. Due to the high fiber content in whole grain bread, a slice of whole grain bread keeps you full longer than a slice of white bread. The fiber also promotes digestion. In general, whole grain bread also causes blood sugar levels to rise more slowly, which prevents food cravings.

The recommendation is two to three slices per day. As already mentioned, the bread topping also plays a crucial role. Fat and high-calorie toppings are counterproductive. Instead, the bread should be eaten with vegetables, low-fat quark, cream cheese, hummus and the like.

By the way, whole grain bread can also be combined well with other healthy foods – for example as a side dish with a fresh salad or with low-fat chicken. This creates a balanced and filling meal.