In recent years the bread market has changed considerably and the classic White bar is no longer alone in the exhibitors of bakeries and supermarkets. A clear example is that the whole bread, that of pipes, that of buckwheat wheat, that of buckwheat or corn, have become a hollow in the Spanish market.
Regardless of the main ingredient used in the manufacture of each bar, all are divided into two simple parts: the darkest exterior and the interior. Therefore, despite the fact that many consume different types of bread thinking that it affects less the abdominal curve, there is a common doubt for all of them: What is fattening, crumb or bark?
If you perform this search on the internet you can find both answers – with dozens of different reasonings – but only one is correct: equal weight, The part of the bread that fattens the bark is the most. As explained in SPANISH Cristina Martínez, Professor of Nutrition and Biochemistry at the Universidad Camilo José Cela.
If we separated 100 grams from the outside of the bread and the same weight from the inside, the fat is less fat because it has more water and therefore less calories (by not having the H2O calories): "The bread crumbs have more water, therefore less caloric content than the bark", says the doctor in Pharmacy and specialist in Nutrition and Bromatology.
Anyone who has seen a typical white bread – the bar round the 230 kilocalories – can observe that There is not a different recipe for the crumb than for the bark. They leave the same mass and it is the heat of the ovens that produces the effect of roasting on cereals. The elevation of the temperature changes the appearance and the concentration of water in the outside.
Despite the baking process, the nutrients are practically the same In both parts, except for some small vitamin reduction that occurs in the outer layer due to heat and the mentioned loss of liquid.
Myths about bread and fat
There are several myths about how bread can affect our weight, he explains Miguel Ángel Martínez-González, Professor of Preventive Medicine and Public Health of the University of Navarra.
"There are people who think that a type of bread that seems to weigh less, as it may be piquitos, hills or toasted bread, it has fewer calories, "he points out as one of the most common mistakes. But not only do they fatten in themselves: "They are added calories that people do not realize they are consuming, just think about what is on the plate and not on this accompanying bread. "
When choosing a type of bread, the university professor (who is one of the most recognized researchers in this field in our country) points out that Whole bread must be preferred over white: "The one that has been made with whole flour and that, in addition, has the least amount of salt possible." In particular, it recommends that you have a percentage of whole flour greater than 75%.
"There are many epidemiological studies they have found benefits when the whole bread replaces white bread in our diet"In fact, white bread consumption is associated with increased weight gain and abdominal fat. Instead, consuming whole grain bread" leads to long-term reductions in cardiovascular diseases, diabetes and obesity " , according to the professor.
The advice given by the specialist – beyond the crumb or bark – is that the consumption of bread should be reduced. "It eats too much. This does not fit for those who are overweight, obese or hypertensive, which is the vast majority of the Spanish adult population," he concludes.
[Más información: Éste es el único pan del ‘súper’ que debes comer (si es que quieres comer alguno)]