White or rye: what bread is the safest and how much of it you can eat

It's hard to imagine a Ukrainian who doesn't like bread. Especially now, when there are so many types of this tasty, but not always healthy and rather controversial product. According to research, the average Ukrainian eats 97 kg of bread, buns, and pasta per year, and 8 kg per month. At the same time, experts' opinions differ in this regard as some advise to eat it, while others, on the contrary, say it is unhealthy.

Nutritionist Svetlana Fus shared all the information about bread, its types, benefits and harms, as well as how to choose the most useful one, on Facebook.

The expert said that most people eat a lot of bread - a sandwich for breakfast, adding potatoes and pasta for lunch, and again bread with something for dinner.

"That's how 250 to 350 grams, or even more, of bakery products and pasta are consumed in a day. Definitely, you should think about an alternative in the form of cereals, legumes, so as not to overdo it with the amount of bread you consume," said Fus.

The nutritionist recommends choosing black whole wheat bread, not wheat, rye, or just whole, as it is baked with whole wheat flour, so it contains more vitamins, minerals and dietary fiber.

The expert advises that when buying such bread, one should keep in mind that not every black bread is whole grain.

"The color does not always determine its composition. Let's also remember that multigrain bread is not the same as whole grain bread," the nutritionist added.

As for white bread, Fus noted that, unfortunately, the only benefit of such a product is that it is a source of quick and cheap calories. The nutritionist also added that white bread is baked with high-grade white wheat flour, which is devoid of valuable nutrients.

Fus advises eating bread, but it should be whole wheat and no more than 100 grams per day.

"I advise that your diet should include about 100 grams of bread, preferably whole grain or durum wheat pasta, throughout the day. This will make it easier for you not to overeat and gain weight. And in small quantities, it will only benefit the body," the expert said.