He has been living with humanity for at least 6,000 years and since then appears at the tables of the four corners of the world, in different formats and recipes. However, even with such popularity, in recent decades bread has been accused of triggering health damage. In the problem list are obesity, inflammation and even cancer.
Universities scientists from the United States and the United Kingdom decided to investigate the link with tumors and made a review of studies, recently published in the journal Current Developments in Nutrition. The conclusion says that food consumption is not related to the increased risk of cancer.
“Even work shows that full breads can even have a protective effect,” says nutritionist Giuliana Modanezi, from Einstein Esporte and Rehabilitation, from Hospital Israelita Albert Einstein. There is evidence that fiber and other nutrients present in food help reduce the risk of bowel cancer. And there are other reasons why bread can add to a balanced and healthy diet.
Beware of fashion diets
Bread has been banned from the food routine of many people without scientific justifications, often in the wave of “moment” diets, especially low carb, those that propagate carbohydrate restriction. However, what preaches modern nutrition is that, within balance, this macronutrient should never be left out.
Carbohydrate is a source of energy, therefore, indispensable for performing daily activities, exercise and brain functioning. Your lack can trigger discouragement and affect humor, because it participates in the production of neurotransmitters-the chemical messengers responsible for communication between neurons-involved with welfare, such as serotonin.
Another reason behind the negative reputation of bread is gluten. It is a protein present in wheat and other cereals, such as barley and rye, as well as their derivatives. It is responsible for the consistency of the roll, supports the dough and is behind the crispness of the bark and the softness of the core.
Despite these culinary predicates, the substance causes damage to carriers of celiac disease, an autoimmune disorder that affects 1% of the world’s population. In celiacs, one of the gluten components, called gliadine, triggers an inflammatory response, capable of damaging enterocytes, ie intestinal cells. The result of this process is diarrhea, malabsorption of vitamins and minerals and the impairment of nutritional status. Total exclusion of gluten foods is the treatment strategy for this specific condition.
There are also individuals with gluten intolerance or sensitivity – in this case, digestion of this protein does not occur efficiently, resulting in abdominal distension, disorders and other discomfort. To beat the hammer for both celiac disease and intolerance, medical diagnosis is essential after examinations.
In the case of those who do not suffer from these conditions, there is no reason to eliminate bread and other foods with gluten from everyday life. However, in recent times the so -called “antigluten” diets have popped out, focusing on weight loss and without any backing of science. The same scarcity of studies for the accusation that gluten would have inflammatory effect is also observed.
How to insert in everyday life?
In eating plans considered exemplary, such as the Mediterranean diet, bread has its space guaranteed, but is consumed within a balanced context, without excesses. “It can appear at breakfast or intermediate snack and even dinner as a carbohydrate option,” says the expert.
Here are some strategies for the food to be part of the menu in a healthy way:
Opt for natural fermentation versions : Breads elaborated with Levain, that is, through natural fermentation, tend to be better digested. Another advantage is that these products are free of preservatives and other additives.
Choose full breads : Compared to white bread, the integral is richer in B vitamins. But the biggest highlight is fibers, nutrients that favor the intestines and contribute to satiety, braking the appetite. Even better if in the recipe, besides the whole flour, there are grains and seeds.
CAPRICH IN COMBINATIONS : Stuffing the roll with good sources of protein and fat helps in glycemic control and quenches more. Skinny cheeses, eggs, shredded chicken, salmon pate, as well as chickpeas and tofu paste, are some protein allies. Fat suppliers include avocado and olive oil, for example.
Vegetables such as lettuce, arugula, carrots, tomatoes, among others, enrich any sandwich. It is also recommended to avoid sausages, ie salami, turkey breast, ham and mortadella. This group appears in studies for the relationship with the increased risk of cancer.
Pay attention to the labels : There are many bread options on supermarket shelves and some can even be included in the ultra -processed category – which exceed in fat, sugar, sodium and chemical additives.
The suggestion is to scan the packaging, starting with the list of ingredients, which needs to be lean and preferably free of strange names. Food components should appear in a decreasing manner, that is, those that are in the largest quantity in the product appear first.
It is also important to compare nutritional tables and prioritize bread with lower fat, sodium and sugars.
Was this content originally published in bread space in a healthy menu? Science shows that yes on the CNN Brazil website.
Source: CNN Brasil
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