With bread being such a staple of many diets I often get asked “Can I eat bread when I quit sugar?” Well the short answer is yes.
Finally, there is the staple of many people's day - bread. The sugar content in the average slice of processed bread varies but can be as high 3g. Some sugar is formed naturally in the baking process but it is often added too. "Often savoury does not mean low sugar," says Dr Schenker.
“People usually have no cravings, no symptoms, and are losing weight,” said Dr. Ian K. Smith. Plus, when you no longer have sugar stored in your body as fat, you have the ability to become leaner.
Refined starches — white bread, white rice, white pasta, and anything made with white flour — act a lot like sugar once the body starts to digest them. Therefore, just like sugar, refined starches interfere with glucose control and should be avoided by those with diabetes.
But which is the best option if you're trying to lose weight? The answer: You should definitely go with dessert. It sounds counterintuitive since whole-grain bread can be good for you—while dessert, as you know, is filled with sugar (and therefore empty calories).
When the body's consumption of carbohydrates decreases, it begins to burn energy stored in the form of “glycogen”, which is the image in which it is stored carbohydrates in the liver and muscles), and this leads to water loss, and weight loss.
We often get asked if you can still eat bread when you quit sugar. The short answer is yes, however like most foods, some are better than others.
Fruits like berries and starchy vegetables like sweet potatoes and plantains are higher in sugar and carbohydrates, but are still welcome on a low sugar diet in moderation. Higher-glycemic fruits such as apples, grapes, bananas, and melons can also be included on a low-sugar diet in moderation.
Many people experience fatigue, headaches, or even a feeling of sadness or depression, he added, aka tell-tale signs that your body is adjusting to the now low levels of glucose, dopamine, and serotonin. "After a week or so, your energy will begin to improve, and you will feel more alive and less irritable."
Some people find it easy to overeat bread, so cutting it out helps them hit their calorie deficit. "You can technically cut out any calorie-containing food to lose weight," Dr. Spencer Nadolsky, a cardio-metabolic-medicine physician specializing in obesity and lipidology, told Insider.
Taking white bread and white potatoes, as well as white rice and white pasta, out of your diet can be helpful for weight loss. Because of the way your body processes these four foods, they can lead to cravings for carbohydrates, also called sugars.
Ezekiel bread is made from sprouted grains and doesn't contain added sugars.
Refined sugars are digested faster than complex carbs, and are implicated in weight gain and metabolic diseases.
It's during this early "sugar withdrawal" stage that both mental and physical symptoms have been reported – including depression, anxiety, brain fog and cravings, alongside headaches, fatigue and dizziness.
Drowsiness, nausea and aches have all been associated with cutting back significantly on carbs. This happens when your body no longer has glucose to rely on as a source of energy but hasn't made the switch to use stored fat as an energy source.
According to a 2014 study published in BMC Public Health, eating two or more portions of white bread per day was significantly associated with the risk of becoming either overweight or obese, so if you're eager to slim down, ditching the white bread from your meals is a good place to start.
Unless you have a medical condition such as celiac disease, wheat allergy, or non-celiac gluten sensitivity, there is no need for you to avoid bread! In fact, bread can be included as part of a healthy, balanced diet every day – yes that is correct, every day!
Traditionally fermented sourdough is healthier than standard non-fermented bread, for the following reasons: Consuming sourdough triggers less of a post-meal blood sugar spike than other bread, which can protect against insulin resistance, weight gain, and diabetes.
Stick to whole grain breads and you can enjoy 2-4 slices a day, depending on your individual carb and calorie needs. In the end, it is up to you to decide which variety of bread to consume – the nutritious one or the one full of preservatives and added flavours.
Plain white sandwich bread has a glycemic index score of 100 — the highest possible score! So we get energy even faster from white bread than we do from shoveling spoonfuls of table sugar into our mouths — but there's no such thing as a “bread high”, or someone getting “bread hyper”!
Fiber and starch are complex, while sugar is simple, and bread contains all of those carbohydrate types. Complex carbs are better for you because they provide your body with more nutrients. These carbohydrates give you energy that lasts longer as your body works harder to digest them.
The vast majority of the evidence supports the latest US Dietary Guidelines, which state that a “healthy” 1,800-to-2,000-calorie diet could include six slices of bread a day—including up to three slices of “refined-grain” white bread.
Here are some bread substitutes to try
Corn, reduced-carb or whole-grain tortillas. Cheese wraps or cheese slices. Coconut wraps. Cauliflower bread.