Decrease bread? Do it right!

1. Bread belly, Oerdis, the Food Hourglass: more and more diet gurus advise not to use the bread. Is that really necessary? And, if you are going to cut back on bread, how do you do it in a healthy way?

1. Why are the diet gurus so vehemently against bread? Actually, they all have different reasons for this. And there is something to be said for every reason. For example, there is the argument that bread contains so many carbohydrates. That's right, and it's also true that you don't need that many carbohydrates. Certainly not if you want to lose some pounds. That can be a reason to cut back on bread. There is the argument that bread is one-sided. That too contains some truth. If you have breakfast and lunch with bread and also like to eat pasta in the evening, then you eat a lot of grain products in one day, especially wheat. That could be a bit more varied.

Stomachache

1. Gluten: another reason to avoid bread. Not everyone can digest these proteins from bread properly, especially if you have sensitive intestines. For some people, omitting bread can save a lot of cramps or bloating. Finally, there is the quality of the bread. Factory bread is full of additives and salt, hardly gets time to rise and is sometimes still artificially browned to make it appear healthier. No, then rather something other than bread. But what?

Granola, salads and soup

1. It is not for nothing that bread is so warmly recommended by organizations such as the Netherlands Nutrition Center. It is quite high in B vitamins, iron, iodine and fiber. If you omit bread, it is smart to choose products that also provide those nutrients. For breakfast this is for example yogurt, with fresh fruit, nuts and possibly some homemade muesli or (oatmeal) granola. Oatmeal porridge or fried eggs with mushrooms is of course also possible. For lunch, salads are a great choice because they are so rich in vitamins and fiber. In addition, there is a bit more than lettuce and cucumber. Very tasty are chicory, spinach, fennel, grilled zucchini and bell pepper. Eat proteins, such as fish, meat, nuts, legumes, cheese or egg, to avoid feeling hungry again after half an hour. Soup is also a top alternative to bread, especially if you add a lot of vegetables and legumes. That provides you with a lot of fiber and satiety. Point of attention is iodine. It is added to baker's salt, which most bakers use for their bread. If you eat less bread, you will also consume less of this important mineral. Therefore, make sure to use jozo salt in your kitchen and regularly include sea fish on the menu.

Advantages

1. Don't be scared. Bread is really not harmful to those who are healthy. Yet less bread can have benefits, for example for your intestines and your slim line. But it is mainly your taste buds that will benefit. It is so much more fun and delicious to vary for breakfast and lunch. Those sandwiches with cheese or jam really can't compete with (for example) that yogurt with blueberries and granola or that spinach salad with tomato, lentils, blue cheese and pecans. So cutting down on bread is especially tasty. Give it a try.

2. Don't be scared. Bread is really not harmful to those who are healthy. Yet less bread can have benefits, for example for your intestines and your slim line. But it is mainly your taste buds that will benefit. It is so much more fun and delicious to vary for breakfast and lunch. Those sandwiches with cheese or jam really can't compete with (for example) that yogurt with blueberries and granola or that spinach salad with tomato, lentils, blue cheese and pecans. Cutting down on bread is therefore especially tasty. Give it a try.