I'd never tell anyone to complete omit any one food, but I do think that we should all have the knowledge and understanding about what it we eat often.
Bread and carbs are a controversial topic when it comes to the world of nutrition, but for me, if you're going to eat it, you should understand what to avoid when selecting your bread of choice.
Most bread on the store shelves are full of chemicals or additives, which we should all try to avoid as much as possible.
Common additives or ingredients that some individuals may choose to avoid:
Artificial Preservatives:
BHA (Butylated Hydroxyanisole) is a synthetic, waxy, solid petrochemical. It's used to prevent oils, fats and shortenings from oxidative deterioration and rancidity
BHT (Butylated Hydroxytoluene) is an antioxidant and used as preservative in foods, animal feed, animal and vegetable oil, petroleum products, rubber and plastics.
Acrylamide is a
, dye, and other industrial products. It can also be formed when certain foods are cooked at high temperatures.
Artificial Colors:
FD&C Yellow No. 5 (Tartrazine) Ingestion of tartrazine is associated with adverse reactions like asthma, skin conditions and chronic hives)
FD&C Red No. 40 is made from petroleum, is approved by the U.S. Food and Drug Administration (FDA) for use in foods and drinks. But some studies have linked artificial food dyes like red dye 40 to hyperactivity, including ADHD.
Artificial Flavors:
Some breads may contain artificial flavors to enhance taste.
High-Fructose Corn Syrup (HFCS):
Some breads may contain HFCS as a sweetener.
High Fructose Corn Syrup are considered primary causes of the overweighting of America.
Weight gain abetted by high-calorie foods containing HFCS can also contribute to heart disease, diabetes, fatty liver disease and dyslipidemia, an abnormal level of cholesterol and other fats in the blood
Dough Conditioners:
Potassium bromate: It is used as a dough conditioner and maturing agent but is banned in some countries due to its potential carcinogenic properties.
Potassium bromate may cause cute symptoms of potassium bromate toxicity include; abdominal pain, diarrhea, irritation of the upper aerodigestive mucous membranes, and vomiting
Azodicarbonamide: While approved for use in some countries, it is banned in others and has been associated with respiratory issues.
Azodicarbonamide is a chemical substance approved for use as a whitening agent in cereal flour and as a dough conditioner in bread baking.
Azodicarbonamide has been linked to respritoary issues and can lead to asthma and allergies
Emulsifiers:
Mono- and diglycerides: While generally recognized as safe (GRAS) by the FDA, some people prefer to avoid them.
They contain trans fat: trans fats are not harmful to health, but excessive consumption has been linked to an increased risk of coronary heart disease and stroke.
Enriched Flour:
Some people prefer whole-grain bread over white bread made with enriched flour.
Enriched flour is flour sprayed with vitamins and other nutrients to replace the nutritional value lost when the bran and germ were removed.
Enriched Flour is not as beneficial as wheat flour because it is manufactured artificially.
Trans Fats:
Partially hydrogenated oils: These oils can contain trans fats, which are associated with various health risks.
Artificial Sweeteners:
Some low-calorie or diet breads may contain artificial sweeteners.
L-Cysteine:
Some bread products may contain L-cysteine, which is used as a dough conditioner and may be derived from animal, synthetic sources or HUMAN HAIR!
Whole Grain or Whole Wheat Bread:
Look for bread that is labeled as "whole grain" or "whole wheat." These varieties retain more nutrients and fiber compared to refined white bread.
High Fiber Content:
Choose bread with a high fiber content. Fiber is important for digestive health and can help regulate blood sugar levels.
Limited Added Sugars:
Select bread with minimal added sugars. Excessive sugar intake is associated with various health issues, and some breads may contain added sugars for flavor.
Low in Sodium:
Bread with lower sodium content is preferable, especially for those watching their salt intake.
Minimal Additives and Preservatives:
Opt for bread with a short and easily recognizable ingredient list. Avoid unnecessary additives, preservatives, and artificial colors.
No Trans Fats:
Check the label to ensure the bread does not contain partially hydrogenated oils, which can indicate the presence of trans fats.
Sprouted Grain Bread:
Some people find sprouted grain bread to be a nutritious option. Sprouting can increase the availability of certain nutrients and enzymes.
Gluten-Free Options (if necessary):
For individuals with gluten sensitivity or celiac disease, gluten-free bread made from alternative flours like rice, almond, or coconut flour may be necessary.
Organic Bread:
Organic bread may be preferred by those looking to avoid pesticides and genetically modified ingredients.
It's important to read the back before you snack, check those nutrition labels and ingredient lists carefully. Want a customized nutrition plan, message me and let's get you started with FitsLana's Meal Plan!