The first thing you give up when trying to lose weight is eating bread. Especially in menopause, because white bread is a food that is made up of refined carbohydrates, which, as pointed out nutritionist Jesús Vázquezcause glucose spikes, which favors the accumulation of abdominal fat, weight gain and insulin resistance, which are typical symptoms of low estrogen. It also does not have fiber, so it does not give a feeling of satiety or help digestion, or essential nutrients.
Integrative nutritionist Sandra Moñino, popularizer on Instagramrecommends eliminating it from the diet, especially when you reach this stage of life, but does not invite you to forget bread in general. She recommends taking it whole.
Why eat whole wheat bread during menopause
Whole wheat bread is rich in fiber; vitamins of group B; minerals such as iron, magnesium or zinc; and antioxidants. Has a lower glycemic index and is more satiatingwhich is an advantage at this vital time when the metabolism has slowed down; and helps cardiovascular health, because it prevents the absorption of cholesterol, and digestive health.
Furthermore it is anti-inflammatory. Inflammation is one of the main reasons why you feel bloated and feel like you have gained weight. Also due to the glucose peaks, which whole wheat bread keeps at bay: “When we consume white bread, the glucose peak increases very high and then drops very sharply. What this generates is greater accumulation of fat and much less satiety. Also The fact that our glucose peak drops so suddenly will make us hungry right away“explains the nutritionist.
“On the other hand, when we consume whole wheat bread, our glucose peak increases not so high, lasts much longer over timewhich will make us feel much more satiated, and then the glucose peak will drop more progressively. It does not generate the depression that makes us so hungry and so eager to snack,” he adds.
How to eat bread during menopause
Now, the fact that whole wheat bread is the best for this vital moment does not mean that an open loaf of this food is recommended: “Never eat your toast alone, always accompany it with some protein, fat and fiber. “This could be, for example, toast with scrambled egg, avocado and ground flax seeds,” he recommends.
“Don’t let bread be the priority food in your mealsvary your diet much more. If you feel like having toast for breakfast, have it well accompanied, but then in your next meals do not consume bread, just as we do with eggs, meat or fish,” he concludes.
