Bread….Should I Eat It?
Bread – when you hear this word, see it or smell it – what kind of emotions do you experience?
In the dieting and PCOS world, bread turns into the devil. And maybe, over years of dieting and trying to lose weight… you’re just not sure what to do at this point.
Bread and (carbs in general), often get a bad rap. In high amounts, these foods turn into sugar in the body and can end up packing on the pounds (especially belly fat).
However, carbs are really not terrible for you. In fact as women, we need carbs. The type of carbs definitely matter though. We will get more into that.
Let’s Talk Bread
When you go “on a diet” do you feel like you’re missing out on life?
Now – I don’t typically suggest incorporating bread when talking to clients. This is because there are many carb dense foods with more nutritional value. I do, however, believe that fear around food can have a negative impact on long term success.
So let’s debunk the bread issues and provide you with easy to use tools for your weight loss & hormone balance.
Optimize Your Carb Consumption
In more detail, breads or refined carbs (cookies, crackers, chips, donuts, cereal, etc.) are typically the first to go when someone wants to balance hormones or manage PCOS. This is because these types of carbs can spikes the blood sugar and insulin levels.
To manage PCOS or weight, it’s important that the blood sugar and insulin levels are balanced.
But guess what, you can do this without totally eliminating something like…bread! Here are tips below on how you can enjoy this favorite food, in moderation.
- Rye sourdough bread: Rye sourdough bread has a better impact on insulin levels than wheat bread. In addition, sourdough – a fermented bread can have a positive impact on the gut microbiome. Obese women and PCOS individuals tend to have an imbalance in the microbiome.
- Organic: a known endocrine disrupter, glyphosate is a pesticide that is commonly found in wheat products. Aim for higher quality with an organic label or heirloom variety.
- Pair with protein: When you’re eating bread, don’t go for the plain toast approach. Always pair with a source of protein for better blood sugar regulation. You should also be filling up on the protein and veggies, while the bread is a compliment to the meal.
- The food order: When possible, eat the bread last. Studies show that eating protein & veggies for the first part of the meal help with balancing blood sugar and insulin levels.
Carbs to Regularly Enjoy
Now, many other complex carbs actually provide your body with nourishment like vitamins, minerals and fiber. Daily servings of complex carbs provide you with the energy you need without spiking the blood sugar or packing on the pounds. Typically 2, ½ cup servings daily with a meal work well.
Examples of complex carbs:
- Legumes & beans
- Winter squash, beets, carrots and potatoes
- Seasonal fruits
You might have celiac disease, thyroid dysfunction or gluten sensitivity or you might just want to pass on the bread. I am not writing this to force bread upon you (always take your personal medical history into consideration).
All too often, I see how different fad diets negatively impact our relationship with certain foods.
Are you looking for an individualized approach to managing PCOS? Book a meet and greet call with me! We can discuss a personalized program that is right for you!