Happy #ToastTuesday! Yes, we’re talking about bread. Every single one of us is guilty of demonising it and one of the first things we give up when going on a diet is bread. We deem it as, ‘unhealthy’ something that makes us ‘bloat’ or ‘fat’ – but it’s really not the case.
New research has found that 43% of woman avoid eating bread when trying to lose weight, 20% feel guilty when they eat bread, while more than half of women find the healthy bread category overwhelming and confusing.
To combat the ‘unhealthy’ label put on bread when losing weight, we bust some of the common myths…
Does bread make you fat?
NO. Bread is not fattening.
Just because we’re on a diet, it doesn’t mean that we have to cut out bread altogether. Yes, it contains carbs, but selecting the right type of GI bread – one that’s wholemeal, full of nuts, seeds and high in fibre – is actually very good for our health. Large studies in Australia have shown, people who have higher intakes of whole grain breads are less likely to be overweight or gain weight over time.
To combat the rise and fall of blood glucose levels that comes with high-carb foods like bread, nutritionists recommend topping with a healthy fat. By healthy fats, we mean avocados and nut butters, that are healthy, full of protein and healthy unsaturated fats – but slow down the release of glucose into the bloodstream.
Does bread make you bloated?
It all comes down to individuals.
There’s no single cause of bloating – so we can’t say if bread is the culprit. This is all down to individual’s reactions to different bread types. For some, wheat-based bread can be hard to digest but find they can tolerate rye or spelt bread.
What type of bread should we be eating?
Wholewheat, seeded and nutty breads – not white.
These are full of vitamins and minerals and contain LOADS of fibre, which promotes a healthy gut and has been shown to help with satiety and appetite control. Eaten in moderation, and as part of a nutrient-dense and balanced diet, you can enjoy these breads as part of our Flexi Solution plan.
It’s safe to say that bread isn’t the devil. So, let yourself enjoy #ToastTuesday once in a while and always top with a healthy fat to slow down the release of carbs.
#ToastTuesday Recipe | Avocado and Watercress
Popular on Instagram with healthy foodies, the amazing idea of #ToastTuesday really is a wonderful thing. It’s all about topping your healthy bread with a healthy fat to create a delicious, balanced and ‘Instagrammable’ breakfast or lunch.
A perfect pairing for us is avocado.
Why Avocado? It’s a healthy fat choice.
Yes, they look like green pears, but this fab fruit contains more potassium than a banana! Avocados are also really high in protein – yay! Paired with a high fibre, low GI bread and you’ve got a breakfast/lunch combo that not only helps you maintain energy levels by balancing blood glucose levels, but keeps you feeling fuller for longer! Inspired? Try our recipe.
- 1 small ripe avocado
- 1 lemon, juiced
- 2tbsp extra virgin olive oil
- Salt and pepper
- 5 thin medium sized slices of sourdough bread
- 2tbsp olive oil
- ½ red onion, thinly sliced
- 1 bunch watercress picked
- Preheat the oven to 180˚C.
- Cut the avocado in half, remove the stone, scoop out the flesh and place in a small bowl. Lightly mash with a fork, add lemon juice and extra virgin olive oil, season and set aside.
- Place the sourdough slices on a large baking tray, drizzle with a little olive oil, then put in the oven for 10 mins, or until crispy and toasted, remove from the oven and leave to cool for 5 mins.
- Once cooled, spread with the avocado and top with red onion and watercress. Serve at once.