As I complete my Clinical Dietetics rotation of my internship, I cannot help but take a small step back and reminisce on the past 4 months. The thrill of slipping into a fresh white lab coat each morning, the confusion of a complicated TPN calculation, the fury when a physician interrupts your consult and pushes you out the room and the pain when a patient’s first line is, “My doctor told me to stop eating bread”.
If I had a dollar for every time I heard this ridiculous, yet innocent, line I believe I could pay off the tuition of my internship itself.
PEOPLE, MAYBE YOU, AND EVEN DOCTORS ARE CONFUSED, THINKING THAT BREAD IS BAD.
OMG GUESS WHAT NEWS FLASH BIG BIG BIG DEAL HERE: It’s not.
Let’s start from the way beginning and set some things straight. Bread contains a sugar known as glucose. This is bread in its simplest form, so you won’t see this on the bag’s Nutrition Facts label. (Side note: Glucose is not to confused with the protein GLUTEN, which is also found in bread.) As soon as you place that piece of toast in your mouth, enzymes are secreted and it’s GO TIME. They start breaking down that piece of bread as soon as it hits your tongue. When you chew and then swallow that bread it goes down your esophagus, sending it your stomach, where further enzymes are secreted to continue digestion. Once the stomach is done with it, it goes to the small intestines where the absorption begins. This is where that glucose is taken to your bloodstream sending it to all the cells and organs of your body -- allowing you to read this article, drink your morning cup of coffee and run to the gym. Thank you glucose. Thank you bread .
So why is my doctor and my favorite blogger telling me to dodge the bread aisle? Well, carbs. Right? Everyone’s screaming carbs are bad for you but let me give you a little small secret, it’s the TYPE of carb.
Meet whole grains. They’re not as simple as that piece of white bread. They’re… complicated. Literally, we call them complicated carbohydrates. Why? BECAUSE THEY’RE PACKED WITH SO MANY MORE NUTRIENTS and take more to digest than the simple guys. Whole grains are in a very committed relationship with another carbohydrate called fiber. Fiber is a slowpoke. Takes her time. And doesn’t care. Let’s view a scenario:
Simple (white) carbohydrates is a 17 year old who just earned their driver’s license. It’s their first time in the car alone, music is bumping and they are speeding down 95, all by themselves. Fiber is the parent now hopping in the passenger seat of the car. You think that 17 year old is still speeding? No way. They are taking their time, abiding by the speed limit.
This is what happens in your body. Simple carbohydrates digest, absorb, and reach your bloodstream very quickly causing spikes in blood sugar and overall hunger. Whole grains don’t move so fast with fiber in the front seat, so your blood sugar doesn’t spike and you stay fuller longer, avoiding any unnecessary overeating.
At the end of the day, individuals have to realize that carbohydrates and sugars are found in more foods than just bread; like vegetables, fruits, milk, yogurt and other dairy products. So, “cutting out carbs” technically involves more than skipping the loaf of bread. Whole grains are important and the TYPE of carb is the important piece. Different types found in different foods creates the whole balanced/plate theory. Carbohydrates fuel you in everything you do whether its running the Boston marathon or taking a final exam. If you come across ANYONE saying “never eat this” no matter what it is… you might want to reconsider their advice. Certain foods benefit you more when eaten in moderation, but none should be marked as “off limits”. Trust me, if you want the bread, then eat the bread.