Fructose is linked to insulin resistance and liver damage ( 16). Many fruit juices include large amounts of fructose (a type of sugar). This means that juice calories are not necessarily offset by eating less food, and they can add up rather quickly ( 15). It’s no secret that liquids are considered less filling than solid foods ( 14). Plus, antioxidant levels are higher in sprouted grains ( 13).įor people who can tolerate gluten, Ezekiel bread is a solid alternative to white bread. For example, phytic acid can bind with minerals such as iron and zinc, preventing them from being absorbed in the body.Īlmost all of the nutrients in sprouted grains are available for absorption in the body. Sprouted grains reduce antinutrients, allowing you to absorb more nutrients from the grains.Īntinutrients are compounds in plant foods that interfere with the absorption of nutrients from a food source. One of the best substitutes for white bread is sprouted whole grain bread. On the other hand, whole grains might be a more favorable option since they raise your blood sugar levels more slowly, provide plenty of dietary fiber, and promote gut health ( 12).Īdditionally, whole grain bread may be more effective than refined bread at reducing abdominal fat, according to one review ( 12).īecause the definition of whole grain bread varies across studies, it’s impossible to draw a definitive conclusion regarding the influence of whole grain bread versus white bread on health outcomes. As such, white bread may cause your blood sugar levels to spike ( 11). These options are rich in nutrients and may help you cut back on added sugar.Ĭommercial white breads are made from refined wheat, which has been stripped of its fiber and some other important nutrients. Alternatively, try a nutrient-dense alternative, such as homemade golden milk or smoothies. To bring a touch of taste, add a slice of lemon or lime to your water or tea infusions. On a different note, it’s also possible that sweetened drinks send your appetite into overdrive.Īccording to an older study, drinking soda probably makes you less sensitive to sweet tastes, making you want more sweet foods ( 7). To be clear, these are population-based studies, so it’s impossible to know whether these observations are due to the beverages themselves or other associated factors. In one study including 500,000 people from 10 European countries, sugary beverages were linked to all-cause deaths ( 6). In fact, the connection becomes stronger the more you drink ( 5). What’s more, a meta-analysis revealed that drinking sugar-sweetened beverages daily raises the risk of dying from heart disease by 8%. Excess sugar consumption may also be linked to tooth decay, diabetes, heart disease, and cancer ( 2, 3, 4). While they’re not the only risk factor for health issues, drinking sugar-sweetened beverages may lead to weight gain. Sugary drinks are often identified as especially problematic since they’re high in, well, sugar and calories but low in nutrients. On any given day, 60% of children and 50% of adults report consuming sugar-sweetened beverages ( 1).
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