Melissa Tucker is one of Canada’s foremost global fitness competitors and training coach. She’s also a member of our team of PURICA Ambassadors, committed to providing you with healthy eating and training tips. Here are Melissa’s thoughts on how you can incorporate healthy breads into your nutritional plan:
The anti-carb craze has been tough on bread and grains and they’ve all received bad press, some of it undeserved. Not all bread products are bad.
The bread that is a general no-no is the type made from refined white flour. The fluffy breads, baguettes or croissants all rate high on the glycemic index.
The body has difficulty discriminating between these types of breads and white sugar and contributes to blood sugar fluctuations and weight gain.
The glycemic index measures the amount of blood glucose carbohydrate-containing foods produce. The more glucose produced, the higher the glycemic index. The GI’s measurement standard is white bread, which has a GI of 100.
A white French baguette rates high at 90, as do Kaiser Roll rings at 73. Any GI under 55 is considered low and that’s what you want to shoot for.
An alternative to white bread is whole grain bread. Whole grain bread contains all three parts of the grain; the germ, the bran and the endosperm. The germ and the bran contain most of the nutrient value, such as minerals, fiber, and essential fats.
Examples of the best breads for a low glycemic diets include:
- Course Barley bread: 30 GI
- Buckwheat bread: 47 GI
- Sourdough bread: 54 GI
- Pumpernickel bread: 46 GI
- All-Bran cereal: 38 GI
I’m hoping these tips have taken the wonder out of your wonder bread!
For more information, check out www.melissatucker.com, or email PURICA Ambassador Melissa Tucker at firstname.lastname@example.org. And for regular healthy eating and training tips, follow us on Twitter at www.twitter.com/puricawellness and like us on Facebook at www.facebook.com/puricawellness.