What if the secret to avoiding snacking was the bread you choose? A nutrition coach gives her ranking, from worst to best.
Crispy, soft, golden: bread is one of the pillars of our diet, and many people sneak a slice into every meal without question. However, in the quest for a refined silhouette, not all bread is equal. Fanny Gronnier, nutrition coach, screened sixteen varieties to identify the one that can help you lose weight.
According to the expert, there is no point in paying attention to the calories displayed on the packaging: “It is mainly fiber, protein and the level of processing that determine how much a bread will fill you up”. Because good bread curbs the appetite for a long time and prevents cravings that lead to snacking and weight gain. So refined breads bring up the rear of its ranking. Semi-white bread, the big loser, gets a “0 out of 10” : “It’s the worst choice”. Next comes brioche bread, halfway with pastries and therefore “very unsatisfying”then the white wand, of course “delicious, but it often makes your energy spike and then drop quickly”explains the coach in a video. Even ciabatta, despite its olive oil, remains weighed down by “refined flour (which) remains dominant”while industrial multigrain bread disappoints with a “4 out of 10” : “Lots of marketing, little fiber”decides the specialist.
Conversely, the higher you climb in the ranking, the more fiber and fermentation take over. Wholemeal rye bread and sprouted grain bread give each other a “7 out of 10” for their “more regular energy” and their better digestibility. Artisanal sourdough bread rises to “8 out of 10” because it allows a “better digestion” And “less cravings”while protein bread and barley-oat bread reach “9 out of 10” : filling, they are also “very good for blood sugar”. It remains to be seen which breads sit at the top. There are two of them, tied, to obtain the maximum score. 100% buckwheat bread gets this “10 out of 10”hailed as “stable, nourishing (and) great for energy”. But if we had to choose just one, it would be pure oat bread: also rated “10 out of 10”he stands out in the eyes of the coach as “the best to avoid cravings”.
The advantage of oat bread is in its flour. Pure oats concentrate a valuable soluble fiber, beta-glucan, which forms a gel in the stomach and slows digestion, “ideal for going several hours without feeling hungry”. Unlike white breads, whose ultra-refined flour has been stripped of its shell and fibers, oat flour retains all of the grain. Result: a lower glycemic index (therefore less fat storage) and satiety that lasts for several hours.
You can find oat bread in artisanal bakeries, organic stores or try homemade recipes, because certain particular flours are easier to find commercially than breads. As for accompaniments, choose toppings rich in protein and good lipids: an oilseed puree, an egg, a little avocado or fresh cheese. During the meal, choose filling vegetables, such as peas, which are rich in protein and low in calories. Finally, to maintain your figure, nothing replaces a stable lifestyle, based on regular physical activity and a varied and balanced diet.
