Best Fitness Blog

By Karli Taylor

Even though the low-carb craze has finally started to die down, I still hear people ordering burgers without buns and salads instead of sandwiches in an attempt to lose weight. There is not one particular type of food that makes us fat- Bread is not the enemy! Let’s take a look at some ways to keep the bakeries in business while still managing our waistlines.

Despite what disciples of the low-carb craze profess, bread can actually be an ally in the battle of the bulge. Though simple white breads can leave us feeling less than satisfied, hearty whole grain breads that are heavy and dense can help fight cravings for hours after we have eaten them. The complex carbohydrates found in whole wheat and whole grain breads provide fiber that makes us feel fuller for longer and keeps us from reaching for a snack 20 minutes after we finish our lunch.

So what should you look for when choosing something on which to spread your pb&j? I’m sure that you have heard to look for whole wheat or whole grain on the label, but make sure that the first ingredient is whole wheat or whole oats- without the “whole” you may be getting the nutrients of a white bread with some brown food coloring!

The key word is FIBER. Look for a bread that has at least 4 grams of fiber per slice, and you will feel fuller for longer while helping to maintain your gastrointestinal health at the same time.

Once you find something with 4 or more grams of fiber, make sure that the sugar does not outweigh the fiber. Some breads may have a decent amount of fiber, but the calories are through the roof . Your best bet is a light whole wheat bread or one of the newer sandwich thins or flat breads on the market. With about 100 calories and five or more grams of fiber and protein each, they really are the best things since sliced bread!

Fiber ... by Karli Taylor

Did you know that most of us consume less than half of the daily recommended amount of fiber each day?  Do you even know how much you need? Or why it’s so important?  Don’t feel bad if you answered no to any of these questions- just read on to learn the scoop on fiber.  

Put simply, fiber is the indigestible portion of plants.  It cannot be absorbed by the body and provides no calories. Though it’s definition makes it sound almost useless to us, fiber actually helps keep you full, aids the digestion process, helps lower cholesterol, regulate blood sugar  and can even help you lose weight!.

While all of the health benefits are impressive, I’m sure the last thing that I mentioned raised some eyebrows.  How can adding fiber to your diet help you lose weight? There are a few factors involved in this one.  First of all, by increasing your fiber intake, you will feel full longer after eating.  This will lessen your need for in between meal grazing.  Second, the fact that fiber helps regulate blood sugar will help cut down on those cravings for sweet sugary snacks.  Finally, fiber actually binds to fatty foods, so it helps clean out your system if you have gone on a junk food binge. Studies show that even without any other dietary changes or exercise, subjects lost around seven pounds JUST by increasing their high fiber food intake.

So how much do you need?  The FDA recommends that we get at least 25 grams of fiber each day. If you are like most Americans, you are probably only getting 7-10 grams each day.  Why so little? The more processes a food goes through, the lower the fiber content. Those pre-processed meals that we eat to save preparation time are robbing us of precious fiber!  If you are not getting enough fiber, please be careful about how quickly you up your intake. It is important to not add too much fiber at once, since it can interfere with vitamin and mineral absorption and cause some bloating and gastro-intestinal upset.

If you do not eat much fiber beyond bread for your sandwich, try adding a piece of fruit or some leafy greens at first.  Slowly start to add whole grains and a fiber supplement if needed.  Make sure to increase your water intake with each new fiber addition since fiber will draw water out of your body. You don’t want to dehydrate yourself while trying to do a good thing for your health!