Often presented as a lighter alternative, this option is essential on the plates of those who want to limit their bread consumption. However, nutritional equivalencies tell a completely different story according to Dr. Cohen.
When we want to change our diet, we often start by reducing bread. We consider it too high in calories and too present in daily life, so we replace it with an option that we think is more reasonable. In reality, you would have to eat half as much to talk about a slimming alternative.
In a recent speech on Instagram, nutritionist Jean-Michel Cohen set things straight by addressing a common confusion. According to him, many overestimate the benefits of this product, often associated with diets and balanced breakfasts. “Why do people think this food is always better than bread? This is not true“, he said. The idea that this alternative would be lighter is mainly based on its texture and appearance.
Thinner, drier, the rusk gives the impression of being less consistent. However, with equal weight, the observation is quite different. The double baking process removes water from the bread, which concentrates the nutrients, but also the calories. As a result, the energy intake is higher than that of traditional bread.
Another argument often put forward: digestibility. On this point, there is indeed a nuance, as Jean-Michel Cohen points out: “Its only particularity is that it is more digestible than bread, because bread brings air, it is honeycombed, it is less digestible.” This characteristic may play a role for some sensitive people, but it is not enough to make it a better choice for the figure. Ease of digestion should not be confused with a caloric advantage.
What is especially problematic is the way in which this substitution is applied on a daily basis. Many replace bread slice for slice, without adjusting the quantities. But that is precisely the error. By keeping portions equivalent in volume rather than weight, we increase the caloric intake of the meal. Jean-Michel Cohen sums it up like this: “When you replace bread with rusks, you should take half the quantity of bread. I take 40 grams of bread, it’s the equivalent of two rusks, or 20 grams of rusks.“You will have understood that, weight for weight, rusks are not a good slimming alternative to bread.
The good reflex is to adapt the portions and think in grams rather than in number of slices. A typical portion of bread for breakfast is around 30 to 50 grams, or about a quarter of a baguette. If you choose to replace it, you must divide this quantity by two to maintain a similar caloric intake.
Furthermore, bread, especially wholemeal or sourdough, provides more fiber and is often more filling. Conversely, an ill-adjusted portion of rusks can encourage snacking.
