LOSE WEIGHT BY EATING BREAD, WHOLE GRAIN PRODUCTS AND POTATOES

Healthy eating also means eating plenty of whole grain bread, whole grain products and potatoes. In this article you can read exactly why these products are so important in a healthy diet. A healthy diet forms the basis for a slim and healthy life.

Why is whole grain bread healthy?
Whole wheat bread supplies your body with fiber, iodine, vitamin B and iron. Furthermore, wholemeal bread has a positive influence on the bowel movement and functioning of your intestines. It has been scientifically proven that by eating 3 whole-grain sandwiches a day you can reduce the risk of all kinds of dangerous diseases. Think of diseases such as type 2 diabetes, (gut) cancer and cardiovascular diseases.

Of course you can also get the nutrients from wholemeal bread from other products. However, it appears to be very difficult to get enough of these nutrients without eating too many calories. Too many calories means that you will grow in weight and that is precisely not a desirable effect.

I can best illustrate this on the basis of an example. Bread is an important source of iodine. If you want to eat the same amount of iodine as in 3 slices of bread, there are the following options:

6 boiled eggs
1.5 liters of half full milk (+/- 9 glasses)
3.5 kilos of beef
0.7 kilos of cheese
The above shows that it is very difficult to get enough iodine if you do not eat bread.

Some 'experts' indicate that in this case you can opt for seaweed tablets (kelp tablets). However, the amount of iodine in seaweed is very variable and therefore the use of seaweed capsules is not recommended as a full substitute.

Do you eat bread daily (with the exception of organic bread and homemade bread) then you can assume that you get enough iodine. This appears from a study such as the RIVM conducted in 2014.

On the basis of the label or by asking the baker you can check for yourself whether the bread you eat is wholemeal. The title wholegrain is legally protected and should therefore not be stuck on products that are not actually wholegrain.

Why are whole-wheat products healthy?
The big advantage of wholegrain products is that they are loaded with fiber. They are fibers that reduce the risk of cardiovascular disease.

Bread is made from grain. Well-known cereals made from bread are wheat, oats, maize, spelled, rye and barley. The difference between wholemeal bread and other types of bread is that wholemeal bread is made from whole grains (wholemeal flour). Most vitamins, minerals and fiber are found in the outer edge of the cereal grain. These are then also retained when bread or other products are made from the entire grain.

With non-whole grain products such as multigrain bread, brown bread and white bread, the entire grain is not used. For example, white bread is made from flour. This means that in white bread no bran and germs are processed in the bread.

The fibers in wholemeal bread ensure that your intestines continue to work well. In addition, the fibers give you a feeling of saturation, so you are less likely to be hungry for something else. This is very useful if you want to lose weight .

Why are potatoes healthy?
The potato is officially not in the category of grain products. Nevertheless, the potato forms a healthy meal base. The potato is packed with healthy nutrients. For example, potatoes contain a lot of fiber, vitamins B and C, carbohydrates, protein and folic acid. Potatoes give you energy and promote the proper functioning of your intestines. Diets such as the low-carbohydrate diet advise not to eat potatoes. Nevertheless, potatoes certainly fit in a healthy diet for the reasons mentioned above. Of course, potatoes also require that you eat them in moderation and you can alternate with other products.

In addition, the potato can be used very versatile. You can cook, bake, purée potatoes, etc.

Which products are best chosen?
The list below shows products that fit within a healthy diet:

Bread, rolls of currant bread and muesli bread (provided whole grain);
Crispbread (provided whole grain);
Oatmeal;
Rye bread;
Muesli and cereal (provided whole grain and little to no added sugars);
Whole grain pasta and rice (unpolished rice);
Potato;
Quinoa.
Grain products are healthy but not suitable for everyone. There are people with a gluten intolerance such as celiac disease. For these people, specific gluten-free dietary advice and gluten-free diets are available.