{"id":3392,"date":"2017-11-02T00:00:00","date_gmt":"2017-11-02T04:00:00","guid":{"rendered":"https:\/\/hideme.webinology.net\/nation:8443\/nation2021\/the-athletes-kitchen-bread-good-bad-or-yummy\/"},"modified":"2021-11-03T12:56:49","modified_gmt":"2021-11-03T16:56:49","slug":"bread-good-bador-yummy","status":"publish","type":"post","link":"https:\/\/www.coachup.com\/nation\/articles\/bread-good-bador-yummy","title":{"rendered":"The Athlete’s Kitchen: Bread: Good, Bad\u2014or Yummy?"},"content":{"rendered":"

Many athletes and recreational exercisers are staying away from bread these days: It\u2019s a waste of calories. \u2026 It\u2019s fattening. \u2026 It\u2019s inflammatory.<\/em><\/p>\n

These active people often struggle with denying themselves of this pleasurable food: I tell the waiter to remove the breadbasket so I don\u2019t devour the whole thing. \u2026 No more sandwiches for me; I eat just salads. \u2026 On Sundays I cheat and eat a bagel! \u2026<\/em><\/p>\n

Perhaps you are feeling confused about the role of bread in your sports diet? After all, eating (white) bread these days is commonly viewed as nutritionally incorrect. Here are some facts to resolve some of the bread confusion.<\/p>\n

Myth: Bread is fattening.<\/em><\/strong><\/h4>\n

Any food can be fattening when eaten in excess. You \u201cget fat\u201d when you repeatedly overeat total calories for the day.<\/strong> The calories can be from avocado, yogurt, grilled chicken, potato chips, Oreos, M&Ms\u2014or bread (white, whole wheat, sour dough, or multi-grain). The myth that bread is fattening; carbs are fattening<\/em> is just that, a myth. You have my permission to enjoy bagels, sandwiches, and garlic bread alongside pasta for dinner.<\/p>\n

\n

As long as the portions fit within your calorie budget for the day, you will not gain undesired weight by eating bread.<\/em><\/p>\n<\/blockquote>\n

\u201cBut when I eat pasta and<\/em> bread for dinner, I always gain 2 or 3 pounds by the next morning\u201d whined one of my clients. She didn’t realize when athletes load-up on carbohydrates, they store in their muscles about three ounces of water with each one ounce of carb (glycogen). The scale does go up due to water-weight\u2014and performance also goes up<\/strong>! You will have a far better workout after a pasta\/bread meal than, let\u2019s say, a no-carb chicken Caesar salad.<\/p>\n

Now, if you eat too much bread\u2014such as the whole breadbasket within a few minutes of settling into a restaurant, you can indeed consume excess calories. The problem is not with the bread, but with your relationship with bread.<\/strong> If you feel as though you have no control over, let\u2019s say, the warm, crusty rolls in front of you and you quickly devour them, you may believe that bread is \u201caddicting.\u201d Next time, you might wonder if you should ban the waiter from even bringing the crusty rolls to your table\u2014but that would be a shortsighted solution.<\/p>\n

The smarter solution is to eat bread daily. Obviously, you really like bread; that\u2019s why you want to eat all of it. Depriving yourself of this little pleasure leads to \u201clast chance eating.\u201d You know, \u201cThis is my last chance to eat bread so I\u2019d better eat it all.\u201d You\u2019d be better off taking the power away from bread by eating it more often.<\/p>\n

Myth: White bread is a bad food, a nutritional zero.<\/em><\/strong><\/h4>\n

In general, the less processed a food is, the more nutrients it has. Hence, whole wheat breads (and pasta) are preferable to the refined versions. But white bread is not poison nor a nutritional zero<\/strong>. Before you cast stones at white bread, you need to look at the whole day\u2019s diet: Is it balanced or<\/em> unbalanced?<\/em> Today\u2019s Dietary Guidelines suggest half of your grain-foods should be whole grains; the other half can be refined, enriched grains (bread, rice, pasta, etc.). <\/p>\n

While some nutrients (fiber, magnesium and zinc) get lost in the milling of whole wheat into white flour, other nutrients have been added back. Since 1941, white flour has been enriched with thiamin, riboflavin, iron, and niacin in amounts equal to whole-wheat flour.<\/p>\n

\n

Your job is to eat a variety of foods (vegetables, fruits, nuts yogurt) so you consume nutrients that might have been processed out of the whole wheat.<\/em><\/p>\n<\/blockquote>\n

No grain\u2014not whole wheat nor quinoa\u2014is a powerhouse food. When you enjoy bread (or wrap) with hummus, turkey, cheese, lettuce and tomato, you\u2019ll get more nutrients from the filling than from the bread, regardless if it is whole wheat or white. Bread is better known for fueling the muscles<\/strong>, than for being a source of nutrients. If your diet is 85-90% nutrient-dense <\/em>you won\u2019t be risking your health by selecting white bread or wrap.<\/p>\n

In general, no breads or grain-foods are as nutrient-rich as green leafy vegetables, berries, lean meats, or dairy foods. Enjoy grains for their carbohydrates that help fuel muscles. The carbohydrate (starch) in bread ends up as muscle glycogen (fuel) or blood glucose (brain food).  <\/span>Yes, you can also fuel your body with a lunchtime salad, but you will have to eat a mighty big salad to get enough carbs. If you are on a food budget or don’t have time to munch through a pile of veggies, you could far more easily fuel yourself with a sandwich made with whole wheat bread, peanut butter & banana.<\/p>\n

If you exercise for about one hour a day at moderate intensity and want to fuel your muscles adequately, you should target about 2.25 g carb\/lb. body weight. For someone who weighs 150 pounds, this comes to ~340 g carb a day. By dividing that into three meals (with 100 g carb\/meal) + 1 snack (with 40 g Carb) you can see that a PB & J sandwich (70 g carb) easily beats a salad with chickpeas (25 g carb)!<\/p>\n

Myth: Wheat is inflammatory.<\/em><\/strong><\/h4>\n

If you are among the 1% of Americans who have celiac disease, or the 6% who have gluten sensitivities, you should stay away from bread and other forms of wheat. But for most of us, bread can be a positive part of a sports diet, not a trigger for inflammation<\/strong>. A crossover study with athletes who ate a gluten-filled or gluten-free diet showed no increase in markers of inflammation when the athletes consumed wheat. (Lis, Med Sci Sports Exer<\/em> 2015)<\/p>\n

Myth: White bread, like sugar, spikes blood glucose.<\/em><\/strong><\/h4>\n

Surprising, the average blood glucose response to commercial white bread vs. <\/em>artisan whole-wheat sourdough bread is similar. In fact, half the subjects had a higher <\/em>rise in blood glucose with whole-wheat bread. (Korem, Cell Metab 2017).<\/p>\n

The bottom line<\/strong><\/h5>\n

White bread can be included an overall balanced sports diet. While minimally processed foods are always better than highly processed foods, you want to look at the whole diet and not vilify a slice of white bread. Just balance it with whole grains at the other meals. <\/p>\n

 <\/p>\n

Sports nutritionist Nancy Clark MS RD CSSD has a private practice in the Boston-area (Newton; 617-795-1875), where she helps both fitness exercisers and competitive athletes create winning food plans. Her best-selling Sports Nutrition Guidebook<\/strong>, and food guides for marathoners, cyclists and soccer are available at nancyclarkrd.com<\/a>. For her online sports nutrition workshop, co-presented with exercise physiologist John Ivy, see www.NutritionSportsExerciseCEUs.com<\/a>.<\/strong><\/em><\/p>\n

———————————————————-<\/p>\n

CoachUp is the safest and easiest way to find a coach for personalized training. With our 100% money-back guarantee and vetted coaches, anyone can achieve their full athletic potential. Find your perfect coach<\/a> today and become the athlete you want to be!<\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Many athletes and recreational exercisers are staying away from bread these days: It\u2019s a waste of calories. \u2026 It\u2019s fattening. \u2026 It\u2019s inflammatory. These active people often struggle with denying themselves of this pleasurable food: I tell the waiter to remove the breadbasket so I don\u2019t devour the whole thing. \u2026 No more sandwiches for […]<\/p>\n","protected":false},"author":23,"featured_media":3393,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[73],"tags":[89,1488,1490,92,87,91,88,1489,90,1493,86,85,1492,1491],"class_list":["post-3392","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-athlete-diet","tag-bread","tag-bread-and-sports","tag-diet-and-exercise","tag-eating-to-perform","tag-how-to-eat-and-exercise","tag-how-to-eat-as-an-athlete","tag-is-bread-bad","tag-pro-sports-diet","tag-should-i-eat-bread","tag-sports-diet","tag-sports-nutrition","tag-wheat-bread","tag-white-bread"],"yoast_head":"\nThe Athlete's Kitchen: Bread: Good, Bad\u2014or Yummy? - CoachUp Nation<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.coachup.com\/nation\/articles\/bread-good-bador-yummy\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Athlete's Kitchen: Bread: Good, Bad\u2014or Yummy? - CoachUp Nation\" \/>\n<meta property=\"og:description\" content=\"Many athletes and recreational exercisers are staying away from bread these days: It\u2019s a waste of calories. \u2026 It\u2019s fattening. \u2026 It\u2019s inflammatory. 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