Is it difficult for you to do without bread? It is true that in France, this food is an essential meal. The problem is that bread (especially white bread) has a high glycemic index (around 70), which means it helps raise blood glucose levels quickly. Glucose helps provide energy to our body, but too much of it causes hyperglycemia. Occasionally, this hyperglycemia causes bouts of fatigue and cravings (the famous urge to snack at 11 a.m. or 4 p.m.). Ultimately, it makes you gain weight and increases the risk of diabetes, cardiovascular disease and even cancer.
If you want to snack in the afternoon, it is still better to opt for a small piece of bread rather than industrial cakes or sweets. However, you should avoid choosing a slice of white sandwich bread. This is an ultra-processed industrial bread containing added sugars which raise blood sugar levels. Also be wary of wholemeal sandwich bread. Contrary to what you might think, it is also ultra-processed and has a glycemic index quite similar to that of white bread (its only advantage is having more fiber). Instead, dietician-nutritionist Nathalie Majcher advises us to “Rather opt for a traditional sourdough or cereal baguette, which have a better glycemic index compared to breads made from industrial yeast.” There is also another good tip to know for eating bread without increasing your blood sugar.
According to Nathalie Majcher, you should actually add something to your toast rather than eating it plain. Please note, she is not talking here about putting a layer of jam or spread. No, the dietitian-nutritionist advises, for example, adding a little butter or, better still, cheese. A side dish with a source of protein helps reduce the glycemic index of the snack. For example, you can spread a little St-Moret type fresh cheese. You will see, after tasting this slice of fresh cheese, the desire to snack will have disappeared and you will be stuck for several hours.
Thanks to Nathalie Majcher, dietitian-nutritionist and author of the book “1 month to free yourself from sugar” published by Hachette Pratique.