Good Morning! Well at least it was morning when I began this post. I’m having an annoyingamazing day at the courthouse waiting to see if I’m selected for jury duty (I know, SO much fun!) so I figured now would be a good time for my first blog post.
A couple times in the past few weeks I’ve had to discuss with clients the common “health” trend of cutting out bread (strangers also LOVE to ask me about this), so I thought this might be a good starting topic.
Cutting out bread is a sort of “sub-diet” stemming from the ever-so trendy Low Carb/No Carb diet. The main thing that you need to remember when beginning this sort of plan is that a carbohydrate is a nutrient. This nutrient is 1 of only 3 nutrients from which we can obtain energy. Yes, energy in the form of the dreaded calorie- don’t forget that without calories, we would quite literally be non-existant. The other 2 nutrients that supply energy are protein and fat. Our bodies require the proper balance of all 3 of these nutrients in order to function at its best and most efficient. The problem is that our society tends to over-eat on either carbs, fat, or both, and under-eat on protein, which is why the latest weight-loss diets recommend lowering your carbs and increasing your protein. For those who over-eat on carbohydrates, this is good advice, however your goal should be proper balance of all nutrients in the most whole food version possible (as opposed to processed/refined), not elimination of any one nutrient. Eliminating carbs completely can and will backfire, causing irratic blood sugars, extreme fatigue, eventual binge eating, and most likely giving up. It’s not sustainable, and you’ll gain all the weight back plus more.
A Little More on Carbohydrates: There are 3 main foods that are considered carbohydrates-Starch (breads, grains, pastas, potatoes, beans, etc), Fruits, and Vegetables. When talking balance, you should aim for your daily intake to include carbohydrates from all 3 of these foods. This ensures that your intake of fiber, vitamins, and minerals is adequate. Other reasons for this include an efficient metabolism, steady blood sugar, and steady energy (remember about 30 seconds ago when I warned you against the elimination of carbs? It’s all related!). Your total carbohydrate intake from all 3 types of food should equal about half of your calories- which should be adjusted up or down depending on your physical activity level and weight management goals. To accomplish this, aim for 3-6 servings of starch, 2-3 servings of fruit, and 2-3 servings of vegetables per day in addition to protein and fat. I know those daily serving suggestions may sound absurdly high for someone expecting to cut down on carbs or watch their calories, but keep in mind that a serving size is much smaller than the general population believes and that vegetables have more water than carbs anyway. Exactly how much carbohydrate (and calories) you should consume daily is very individual, so if you’re unsure of whether or not you’re getting the proper amounts, you can use food logs like My Fitness Pal or Lose It to track your intake and help you figure out what your personal nutrition goals should be. Or even better, you can schedule a Nutrition Counseling appointment with me
Back to Cutting Out Bread: Since bread is only one source of starch, you can absolutely eliminate bread and still maintain a healthy diet. This being said, eliminating bread completely is not necessary for the maintenance of health or for weight loss. If you are going to cut out bread, just be sure your day includes at least 3 servings of another starch, and try to incorporate whole grains. Examples of healthy non-bread starches and their serving sizes are:
- 1/2c whole wheat pasta, cooked
- 1/3c brown rice, cooked
- 3 oz potato or sweet potato (approximately 1 small or 1/2 med sized)
- 1/3c beans or legumes
- 1/3c cooked whole grains (quinoa, wheatberry, farro, barley)
- 1/2c corn or green peas
- 1 slice bread
- 2 slices light bread (low calorie)
- 1/2 english muffin
- 1/4 bagel
- 1 light waffle (not the large belgian style!)- I really like Vans Whole Grain Light Waffles