People who lose weight on a low-carb diet will try to cut down on starch in their daily diet, including bread. The reason is because bread is made from white starch, has a high glycemic index and contains many calories, according to the health website Healthline (USA).
Whole grain bread is higher in fiber and better for gut health than white bread made from refined starches.
However, if you are concerned about the glycemic index and calories in white bread, you can choose bread made from whole grain or legumes. These breads have a low glycemic index because they retain their natural fiber content. Fiber slows down digestion, which not only prevents blood sugar spikes but is also great for your gut.
The insoluble fiber found in whole-grain bread also helps keep you feeling full longer and helps things move more easily through your gut. A study published in the journal Recent Patents on Food, Nutrition & Agriculture analyzed data from 35 studies looking at the effects of whole grains on gut health.
The results showed that whole grains stimulated the growth of bifidobacteria and lactobacilli, two types of gut bacteria that are able to convert starch into short-chain fatty acids. These fatty acids help protect the intestinal lining, regulate hormones, and stabilize blood sugar.
In addition, some types of bifidobacteria support the immune system and fight inflammation. Some types of lactobacilli have the effect of inhibiting inflammation in the body. In addition, whole grains also reduce harmful bacteria in the intestines such as E. coli and clostridia.
White bread, despite its high glycemic index, is still beneficial for the gut. A study published in the journal Nutrients found that white bread eaters had more beneficial bifidobacteria and short-chain fatty acids in the gut than those who ate rice. White bread eaters also had higher levels of the hormone glucagon-like peptide-1 (GLP-1). This is the hormone that helps us feel full after eating.
Between white bread and whole grain bread, whole grain bread is still considered healthier. Because it still retains the fiber, antioxidants, and many other nutrients from the grain, according to Healthline.
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