Category Archives for Nutrition

Paleo Diet and Weight Loss

There are many diets out there that claim to make you lose weight, but many don’t deliver. One that’s going to be looked at today is the Paleo Diet. Can this make you shed those pounds, or is it just another fad diet that’s going to be history in a few years?

What is the Paleo Diet?

This diet is known as the Caveman Diet as well. It’s short for Paleolithic, which is the era of the caveman. The diet makes you eat like a caveman, making you eat foods that only they would eat. Back in the days when people hunted and gathered food, eating only as much as they could to live.

What’s Allowed in the Paleo Diet

  • Berries – An obvious one. Cavemen loved to pick berries off bushes, so it makes for a great sweet treat.
  • Wild animals – Another given. Cavemen hunted and fished for all kinds of meat, so it makes sense that you would eat them as well.
  • Vegetables – Many veggies grow in the wild and therefore were the source of protein for cavemen.
  • Seeds, and nuts – These should be found in the wild. Pick them yourself or not at all.

paleo weight loss foods

What’s Not Allowed?

  • Dairy – Cavemen didn’t know how to milk, so therefore you should only use cows for food.
  • Grains – These come from agriculture, so it’s not ideal – breads are out too!
  • Processed foods – Cavemen didn’t exactly have factories to preserve and can foods, so this is a no-go.

In other words, this diet makes you go back to the all-natural diet the cavemen had many years ago, just like nature intended. But can it help you lose weight?

The Paleo Diet and Weight Loss

While it’s not going to instantly make you lose weight, it can improve your health. It is more biased towards proteins and fat, and you need to eat many vegetables if you want to have your daily intake of carbs, so it’s not something you’d like to try if you have to eat a balanced diet.

However, you can lose weight if you take time to try it out. It can reboot your metabolism, improve your digestion, and detox your body.

Trying the Paleo Diet for Weight Loss

If you are careful with the way you eat, the Paleo Diet CAN help you to lose weight. The diet will reset your metabolism, clean all of the chemicals and toxins from your body, and improve your digestion. It will take time, but it will help to cleanse your body.

There are other diets out there that do it better, so if you’re going to lose weight, you might want to try those first. If you do want to lose weight with the paleo diet, use a few of these tips below.

  • Limit your calories – Your diet’s going to be high in fat, so it’s naturally going to be high in calories. If you want to make sure that you’re going to lose weight instead of gain it, you need to limit your calories and stay under that limit. However, if you don’t want to starve, then you should…
  • Exercise more – This way, you’ll burn more calories a day. You can eat more without starving yourself. Martial arts is a good way to burn those extra calories.
  • Eat plenty of carbs – The problem with this diet is that you’re going to be eating a lot more fats, as established. To have a more balanced diet, eat plenty of fruits, vegetables, nuts, and seeds.
  • Make sure to keep your fiber intake – Fiber allows you to stay healthy. Eat more roughage so that fruits in paleo dietyou have enough fiber to digest the fats and proteins.
  • Get more sleep – Getting 7-8 hours of sleep is good for any occasion, especially weight loss. If you’re tired, you can overeat, and your metabolism is slowed because you’re lacking energy. Sleeping properly also gives your body more growth hormone, which will burn your fat and build muscle.
  • Don’t worry about the number on the scale – You’re trying to burn more fat than anything, so if your weight stays the same or goes up, don’t worry about it too much. Instead, make sure that your body fat percentage is going down.
  • Stop consuming caffeine – Too much of that coffee can alter your adrenaline levels, stopping your weight loss. So if you drink too much, cut it out and see if it will help with the weight loss.


The Paleo Diet can help out a lot with your weight loss if you count calories and keep your nutrients balanced. You’ll have to exercise more and have to deal with digestive issues, but in the end, it helps you to lose weight if you know what you’re doing.

Try it out if you want to, or look for other ways to diet if this sounds too harsh.

Amla: The Latest Miracle Food?

Amla, also known as the Indian gooseberry, is a fruit that may have many health benefits, enough to fill an entire book. It’s used a lot in Ayurvedic medicine due to its benefits. It’s seen as a way for your organs to rejuvenate, for your immune system to perform at its maximum, and even slow down the aging process.

In addition, it helps the digestive system by enhancing the absorption of vitamins and minerals.  Besides that, it can even improve your liver, reduce inflammation, and even take care of your appearance. It’s said to improve your skin tone, and even prevent gray hairs and baldness. It even helps you with weight loss.

There are even more benefits to this fruit, and it all sounds too good to be true. However, there has been research on Amla, revealing some amazing findings on what it can do for you. One is its antioxidant powers.

Amla’s Benefits

Amla, whether in whole or powdered form, has a variety of antioxidants. These help to provide protection against things such as free radicals. These cause diseases and even aging, and antioxidants alma benefitshelp to prevent that.

Amla has been known as one of the best superfoods you can have, especially when it comes to heat resistance. You can take it as a supplement, and that helps to protect your skin against UV rays and pollution, both of which can contribute to aging. Specifically, Amla extract can protect against free radicals from the UVB radiation in sunlight. This causes your skin to break down, giving it wrinkles and making it saggy.

Another finding is that Amla may help to prevent cancer. It has properties that are anti-inflammatory, antimutagenic, and more. These help to prevent and even treat some kinds of cancer. One, known as pyrogallol, can prevent the spread of cancer cells on lung cancer. Pyrogallol can even affect other kinds of cancer too.

Diabetes Benefits

Type 2 diabetes is no laugh matter. It’s growing, and many people attribute that to our poor diets. With diabetes, you need to control your blood glucose levels, and people usually do it with drugs. However, Amla, according to one study, was much more effective than the leading drug used to control blood sugar levels.

It only took three grams a day of powdered Amla to control levels, much easier than taking  a lot of drugs. Of course, this doesn’t mean you should go off diabetes drugs and just take Amla. Diabetes is too life-threatening to take that risk. Also, if you take Amla with blood sugar meds, it may cause your levels to drop way too far. As such, talk to your doctor beforehand.

There may well be a case to be made though for the benefits daily Amla supplementation to help prevent the damage that leads to the diabetic condition in the first place.

Type 2 diabetes is a disease that is increasing in our society at an alarming rate. Even children are now being diagnosed. Replacing processed, high sugar supermarket junk with natural superfoods would be a great start to avoiding this debilitating disease and this article has some other important tips.

Heart Disease Prevention

Heart disease has always been one of the biggest killers of Americans. This is caused by inflammation and oxidation in your heart. If Amla lives up to the claims of being an antioxidant and an anti-inflammatory, you better believe that it will help out against heart problems. It also prevents blood cells from sticking to your walls. This is the primary cause of heart disease.

alma healthy food

According to recent research, there is some link to the Indian gooseberry giving you protection against cardiovascular problems. In addition, it may slow down lipid peroxidation, which is another factor that causes heart attacks. In addition, it may improve your cholesterol levels. It raises the good kind, and also lowers the bad kind.

There are some drugs that help you to prevent bad cholesterol, but they never raise your good. Also, they may contain side effects that are harmful. Meanwhile, if you take just take three grams of amla powder, you may lower your cholesterol.

Doctors can give you drugs (with side effects) to lower your LDL cholesterol. But it’s not often that a substance will also raise your HDL cholesterol at the same time, without reported side effects. These valuable health benefits were observed with just 3 grams of Amla powder a day.

So is it True?

The research gives some insight of the benefits of this fruit, but it’s hard to tell fact from fiction. The combination of all the substances that are found in Amla are not exactly easy to repeat in a proper study. Besides that, researchers concentrate on finding a cure instead of looking for something that can prevent it in the first place.

Amla may help prevent all these diseases, and we won’t know until all the research reveals it. After all, powdered Amla is not expensive, and is easy to take.

However, not many people in America know about this food. This may because it’s uncommon in these parts. That’s why the word needs to be spread.

If you think that Amla can help you out, feel free to share this article with others. If we got the attention of more researchers, maybe the superfood’s secrets will finally be unlocked, and we’ll have a superfood that is a little more than just hype.

Right Choices for a Healthier Body: Grains Vs Fats

It’s a fact: obesity is a rapidly growing disease. Knowing the effects that being even moderately overweight can have on your general health is sufficient enough to make you stop and think. But as you consider a healthier lifestyle, inclusive of healthier eating, you will find that there is a plethora of information available.

Often, the sources are conflicting on what foods are best for weight loss; for maintaining a healthy weight; and for optimal functioning of your body. You can however wade through it all and make the best decisions if you are armed with some simple facts.

Not All Nutrients Are Created Equal

We have been conditioned to think of ‘fat’ as a dirty word when it comes to our food intake. In fact, ‘carbohydrates’ is more of a four letter word than either ‘fats’ or ‘oils’ in terms of what should feature predominantly in your diet. Your body does need all the nutrients (protein, carbohydrates, fats and oils, vitamins and minerals, along with water and fiber).

If any one is missing, then the body cannot function at it’s optimal levels and disease or illness will be the result. It is the proportion in which you take the various nutrients that can make the difference between unwanted weight gain and welcomed weight loss and control.healthy choices information

Remember the old food pyramid with a heavy carbohydrates base and a tiny triangle of fats and oils at its peak? When it comes to the proportions, think of taking that pyramid and inverting the contents.

So what you get is a heaping helping of protein, fruit, vegetables and fats and oils, but the carbohydrates are kept to a minimum and carefully selected. Sounds crazy, right? In your head you are probably thinking, “Wont all this make me – obese?”

Carbohydrates and Insulin

Truth be told, it’s all the carbohydrate that we have been consuming over the last few decades that have led to the obesity crisis we are currently facing. Why is this so? – The insulin factor. Some carbohydrates, such as grains and their highly processed derivatives, lead to a sharp increase in the level of insulin in the body.

One of the functions of the hormone insulin is to enlarge the adipose fat cells in the body, allowing more fat to be deposited. This storing of fat causes weight gain – weight is what you want if you are expecting a few years of famine ahead.

On top making it easier for your body to store fat, if your diet is high in carbohydrates, it will also lead to you having more fat to store. This is due to the fact that carbohydrates are digested to form sugars and excess sugars are stored as fat in those burgeoning adipose tissues.

Furthermore, if you continue to consume a lot of carbohydrates, then your body does not get the chance to use up its fat stores as energy. The result is a increase in girth and a feeling that you are being punished for eating in the way you were told.

There are carbohydrates (whole oats, and certain fruits and vegetables for example) with what is called a low glycemic index. This means they digest slowly and are not likely to cause a sudden increase in the insulin levels. Additionally, they are high in fiber which is required to keep your digest tract functionally in a regular way. Keeping modest amounts of these in your diet cannot be faulted.

Protein and Satiety

Your meal should leave you feeling full (not beached whale stuffed) for awhile, giving your body time to digest and absorb the nutrients you have eaten. This feeling of satiety is readily achieved when the meal is protein rich.

Eating lots of healthy protein is great for tissue building and repair, as well as ensuring that you are not heading back into the kitchen for a snack shortly after your meal. Your protein choices should come with the labels ‘free range’ or ‘grass fed’ and should include eggs, seafood and lean healthy choices

The body is unable to store protein and excess protein in got rid of by way of urine. So protein consumption cannot make you overweight. This is why diets that focus on fruits, vegetables and protein are best for weight control.

Fats and Weight Loss

Your body needs reasonable levels of certain fats in order to ensure that it is able to carry out all its functions. Remember learning in Biology that there are water-soluble and fat-soluble vitamins? The vital vitamins A, D, E, and K are all fat-soluble and this means that they must be digested, absorbed, and transported along with fats.

Added to this, is the important factor that certain fats help with the level of satiety you feel after a meal. Actually, they are even better at it than the protein discussed earlier. For sources of these ‘good for you’ fats think coconut, avocado, amla, butter (from grass fed cows, please), nuts and seeds.

Previously unfathomable, it has now been realized that some fats can actually help in considerably reducing body fat and thus contribute greatly to weight loss. These include the coconut’s saturated capric acid and the avocado’s monounsaturated oleic fatty acid.

And don’t worry – as long as the extra fat in your diet is of the healthy kind, then it is unlikely to lead to  the nightmares you would normally associate high fat intake with. Atherosclerosis and high bad cholesterol levels are not a consideration around moderate consumption of these healthy fats choices.

If you have been endlessly trying to lose weight by cutting calories and fueling up on grains and low fat foods without getting any results. It may be time to kick things up a notch and get your metabolic rate improving.

Rather than eating less, it time to start eating more of the right kind of fats. While doing so avoid grains that will spike your insulin levels and before you know it you will be fitter, feeling healthier, more energetic and looking better than before.

Healthy Eating Habits for a Stronger Body and Soul

If you have decided to start out on the road toward a healthier  habits  changing the way you eat is one vehicle to take you there. Here are some useful tips to bear in mind as you become more aware of what your body needs to function effectively.

These will help you develop healthier eating habits that will not just benefit your body, but also your mind and your outlook on life.

Apply a Dose of Moderation

As you strive to change your unhealthy eating habits into smarter traits the most important factor to ensure success is ‘moderation’. It would be unwise for you to abruptly cut out all processed foods and soda. Likewise, jumping into a strict daily 30-minute exercise program is also ill-advised. Instead, aim for attainable weekly goals that will gently ease you into the lifestyle you are aiming for. This will make the new routines feel more like a part of you and you will be more inclined to stick to them.

You could think about aiming for less processed foods and soda in the first week. For week two try to take a few minutes to plan a grocery list that supports your new healthy eating practices. Week three might find you making a conscious effort to drink more water healthy_waterand exercise at least twice.

Keep making these small changes weekly and you may find that you develop the confidence to make bigger changes or to make more than one change within a given week.

You should also apply moderation to the quantity of food you consume at a given time. This means that at the end of a meal you should not feel stuffed but just full. Moderation suggests that you are not required to cut out all of your guilty pleasure foods, just have less of them.

After all, quitting your bacon cheese sandwich abruptly may leave you craving it more and this could drive you completely off your healthy eating track.

Moderation tells you not to fall into the trap of thinking that one nutrient is more important than the others. Your body needs a balance of carbohydrates, protein, fat, fiber, water, vitamins, and minerals (plus exercise) in order for it to be healthy and strong.

How, When, Where and Why You Eat

The ultimate goal is to achieve a pattern of healthy eating that fits seamlessly into your daily routines. This means you will need to focus on aspects of your eating habits other than what it is that you eat. The ‘why’ you eat should be for nourishment and care of your body and not just to stop your stomach from grumbling while you rush through a busy day. This will help you to select healthy choices as much as possible rather than bulky, empty calories.

The ‘where’ you eat has to do with both location and company and is closely related to the ‘when’ you eat. There are many social and emotional benefits to dining with company, especially if they are on the same nutritional track as you are. Before you get up to grab a snack, ask yourself if you are really hungry, you may be mistaking a need for water for a need for food. Have a glass of water and see.

It is recommended that your last meal of the day should be 14-16 hours before breakfast. This gives your digestive system a chance to better regulate itself, a key ingredient to controlling your weight. And since you have waited so long, do not skip breakfast. Your metabolic rate will enjoy the healthy boost a good breakfast provides and you can keep that rate up during the day by having several small healthy meals, instead of a huge lunch and dinner.

The ‘how’ you eat takes in the physical act of eating. Ensure that you chew your food properly before swallowing. This not only aids the digestion process but help to slow down your food intake. It may lead you to enjoying the meal more since you spend time savoring each bite and appreciating the blend of textures and flavors in the meal.

Remember, it only takes a few minutes for the brain to get the message from the stomach that you are full! Therefore, you should stop eating just before you get that feeling of fullness.

Minimize Processed Foods and Stop Drinking Soda

The label ‘processed foods’,will be used here to discuss foods that have been put through a number of multifaceted processing steps. A good reason to avoid these foods is that; during processing chemical agents such as additives, artificial coloring and preservatives are added.

When purchasing packaged foods go for those labeled as organic and stating they contain no additives, artificial colors or flavors. Also keep an eye out for those with no added sugar or preservatives. Be sure to check the label when purchasing meat and eggs. It should say Free Range, Cage Free, Wild Caught, or Hormone Free. Steer clear of refined grains and sugar, as these generally provide empty calories.healthy_balance_12

Eliminate soda from your diet if at all possible, or try to cut it down to a bare minimum. They are loaded with sugar or artificial sweeteners, unsafe chemicals and preservatives.

They provide little if any nutritional value and according to most sources, they will weaken your bones. Reach instead for probiotic drinks, herbal teas, natural fruit juices or some kombucha.

Don’t worry, as you go through each week changing out the unhealthy habits for healthier ones you will find you naturally gravitate to healthier choices. Before you know it you’ll be consuming far less processed foods and soda than you thought possible.

Don’t Overdo Caffeine, Sugar or Salt

While it’s quite easy to become hooked on any of the three, actively trying to reduce them in your diet is another matter. You may be able to limit yourself to: two caffeinated drinks a day (perhaps a coffee in the morning and tea in the afternoon); sweets only at desert; and a small salty snack a day. You will still find, however, that they are hidden ingredients in some of the other things you consume.

Many canned and processed food have high sugar and salt content. One smart move is to opt for fresh or frozen foods instead. Also advisable, is to sweeten your food yourself since manufacturers tend to add a lot of sugar to attract your sweet tooth. Go for unsweetened, plain, or unflavored options for your food, and then add naturally sweet fruit for healthy sugar and flavor. Choose low-salt or reduced sodium options when available; take your gravy on the side when dining out; and ask for low-sodium dishes.

Your caffeine, sugar and salt intake will naturally be reduced as you consciously decide on what is best for you to eat and fall into the habit of making healthy choices.

Build Your Meals Around Fruits and Vegetables

Fruits and vegetables are rich in vitamins, minerals, antioxidants, and fiber. You can optimize your intake of these by going for as many different colors of fruits and vegetables as you can. In order to ensure that you meet your daily required fruits and vegetables intake, it is best to plan your meals with fruits and vegetables making up the bulk of what you eat.

Doing so will help you to reduce the amount of calories you consume per meal. At the same time it will be bumping up your nutrient intake. Who knows, while you are at it, you may find yourself trying out (and liking) some new ones.healthy_fruits_12

Green vegetables are an excellent source of calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K. Satisfy your sweet tooth with sweet potatoes and yams, corn, and squash.

Fiber and water are necessary for a balanced diet and fruit is a tasty way of adding these to yours.Fruits are also great source of vitamins and antioxidants (which help fight cancer).

A healthy lifestyle begins with healthy eating habits. Today our diets are lacking in several areas, we rely on the experience of others rather than our own desire to live a healthy life. As a result, we are easily influenced to adapt new habits but are usually quick to drop them after a trial period of a few days.

Your goal should be to set your own objectives based on your personal desire to live healthier. In doing so, you are one step closer to achieve your goals.

Weight Loss: 6 Great Sources of Protein

There is a lot more to weight loss that skipping meals, missing out on your favorite food, and counting calories. Unfortunately, those who go on a diet are often unaware of that, and they often go back to their old eating habits pretty soon.

In order to change your eating habits forever, you need to choose an approach which will not only help you slim down, but keep you full, so you don’t raid your fridge in a moment of weakness.

Your biggest allies in this battle are lean proteins. Lean proteins will keep your appetite in check, kickstart your metabolism, and won’t cram you full of useless, empty calories which only add to your weight. Here is a short list of all the best lean protein food sources.

Egg Whiteseggwhites weight loss

Although it’s no secret that eggs are an excellent source of protein, they can also help you lose weight. But, we would advise you to avoid egg yolks if you are looking to slim down, since they contain some fat. Instead, try egg whites, either as part of a meal, or a separate one.

Making your favorite omelet is possible with only egg whites, as well, and you can put them in your favorite protein shake, too. They contain no carbs or cholesterol and have very few calories, only 40 per half a cup.


Although not exactly a staple of dinner tables, spirulina is one of the best sources of protein you can eat if you are looking to lose weight. Just to illustrate, just one teaspoon of spirulina seaweed contains 4 grams of protein. Just a few spoons with each meal will satisfy your protein needs for the day. Apart from keeping you full, spirulina is also great for jumpstarting your metabolism and ridding your body of toxins. This will only speed up weight loss, since an organism that is free of toxins will function more efficiently.

Turkey Breast

Turkey breast is another healthy source of lean protein, as long as it is roasted. It is far healthier when prepared that way than your run-of-the-mill deli turkey, which is full sugars and additives. Turkey breast contains very little fat and sodium, but is rich in tryptophan, which helps your body to grow lean muscle mass and to cope better with stress, which can both slow down your metabolism, and make you eat more.

White Fish

When we are talking about foods that are rich in protein, and low on calories, we have to mention white fish. One of its advantaged is that is can be prepared in several different ways, while still keeping its nutritional value and great taste. You can bake it, roast it, broil it or grill it. Some of the fish that fit this classification are: cod, haddock, tuna, tilapia, swai, trout and halibut. Also, wild salmon is a great source of protein, but you should eat it in moderation, because it contains plenty of fat.

Whey Protein Isolateprotein wieghtloss eggs

Whey protein isolate is available on the market in powdered form, and is one of the best ways to build lean muscle mass. When buying it, always choose a type which doesn’t contain any milk fat or sugars.

Instead, go for ones that use stevia as replacement for sugar. Did we mention that whey protein isolate has zero carbs and no fat? If you are an athlete, this would be the perfect source of protein for your body.

Non-Fat Greek Yogurt

One of the key factors of weight loss is the sufficient intake of antioxidants. One of the best foods that is both delicious and rich in antioxidants is yogurt.

Yogurt has been proven to be a healthy source of antioxidants, which are an important component of weight loss. Yogurt, as is the case with all dairy products, is rich in calcium and magnesium, but also potassium, which helps your digestion and reduces bloating.

It is also full of protein and B12, which is great if you want to kick our metabolism into high gear. Go with a non-fat kind if you are looking to lose weight.

There you go. 6 healthy foods that should help you stay full, lose weight and build muscle. Most importantly, you won’t fall off the wagon, so to speak, and return to your old eating habits.

A Comprehensive Guide to Bread – The Healthy and the Not So Healthy

Contrary to what you may have heard or have been lead to believe, white bread is actually a very unhealthy and unwholesome part of your daily “balanced” diet. This is not speculation, it is a scientifically proven fact and a hard truth to swallow, especially since bread – specifically white bread – is one of the most popular foods in the US and many other parts of the world.

The Process of Creating White Bread

To create this white bread the manufacturers have to literally remove virtually all of the fiber and other nutrients from the wheat grain. Furthermore, it is then subjected to bleaching techniques that utilize compounds such as organic benzoyl peroxide and toxic chlorine dioxide. If this was not enough, the now overly ‘refined’ product is further treated with composite chemicals, such as: ammonium chloride and azocarbonamide..

After all this is done, the now chemically and nutritionally unrecognizable flour is now deemed to be guide to breadsatisfactory enough to be manufactured into the white bread that we are so familiar with. In actual fact, this wheat grain is not even treated as such by our bodies; it is instead handled in the same manner as run-of-the-mill table sugar.

Carbohydrates that have been refined – such as white bread – are adverse, since consuming large amounts of them stimulates the subsequent production of excessive amounts of insulin. In this scenario, insulin transports any and all of the sugars that had just been swiftly absorbed out of the circulatory system; because if by some means they do remain within your body they pose a serious health risk. They are then changed into glycogen and subsequently into triglycerides to facilitate easy storage in fat cells.

While it is obviously true that some fats that are consumed will also be stored, it is really white bread and similarly other foods that are considered to be “high glycemic” that actually produce the most optimum circumstances for weight gain via fat storage.

Possibly the most underhanded and laughable thing that these producers of white bread will do is try to place a handful of essential compounds – vitamins, minerals, etc. – back into the bread. It is ironic because these “vitamins and minerals” are actually lab created (i.e. synthetic) and as a result, most individuals cannot fully utilize them in their bodies. If this was not enough – and it really seems as if way too much has been done to a simple slice of bread – they then have the gall to imply (or outright claim) that their white bread is in fact “enriched” or “fortified”. While they simply neglect or ‘forget’ to mention the chemical beating that the bread before you has undergone.

White Vs Brown

Most, if not all, of the white bread that is manufactured from wheat flour that has been refined actually give negligible benefits to your health and body. It is so harmful, that it not only needs a greater amount of enzymes to break down, it also needs more nutrients from other foods (since it has virtually none) to fuel these processes as well. All of these factors combined only reinforce white bread’s status as one of the principal foods in your pantry that causes weight gain.

Now after hearing all of this you are most likely seriously thinking about running down to your local supermarket to make the seemingly sensible shift from white bread to brown bread. Sadly this is not a much better recourse since greedy manufacturing tricks and ploys have enforced their hold on a good deal of the ‘brown’ bread that we see today. True to their name, these breads are little more than – surprise, surprise – the same white bread that we previously discussed with the added bonus of a latent dose of caramel or brown coloring. So much for being healthier, right?

So now you might be saying, “Well at least I can feel safe with my multigrain and wholemeal breads.” Multigrain bread is just the same refined wheat flour with a number of softened grains strewn throughout; while wholemeal bread is simply the same white bread that has been endowed with a little wheat germ that has been chemically treated.

The sad truth is that most of the various types of bread that we see on our shelves from these companies are actually just the same refined wheat flour template with minor inconsequential deviations here and there. Whether it be a dash of coloring or some other trivial addition, underneath it all it is still the same overly processed bread.

Now enough of the negatives – hope you haven’t been scared away – if you would still like to get your daily allowance of bread but maintain proper health and lose weight as well, you can empty your cupboards of all of what we have just gone through and look towards the future. What should you include in your future diet you may ask? Here are some more beneficial choices.

But Wait Is Whole Wheat Bad Too?

If you can manage to locate real whole wheat bread that is rich in fiber and not some cheap imitation – see my above rant on “brown” bread – then by all means it should be superior to refined wheat bread. The beneficial bran and wheat germ can still be found in whole wheat bread and with any luck the brand that you choose to buy has not be subjected to detrimental processing and has not been bombarded with various harmful additives.

With all of that said, it is still being questioned whether or not whole wheat bread is really as beneficial as it seems. The real issue it seems is the actual wheat that is used to manufacture the bread.

Rye Bread

In a country that is so dominated and in love with processed wheat bread simultaneously, it is a little more than a walk in the park to locate rye bread at the local supermarket. However, if you do chose to go the extra mile and seek out rye bread you will undoubtedly realize that it is not only less refined but also  healthier and better for weight loss. Even whole wheat bread pales in comparison to the amount of beneficial fiber that rye bread has to offer and it is also much more filling as well.rye bread for health

Studies have shown that over the course of just a three month period, participants were at 40% less risk of emergent diabetic conditions. Not only that, individuals who were already diabetic exhibited far less symptoms and were much healthier (and happier) overall. The main reason for this was highlighted by the study to be the less significant influence that rye bread had on blood sugar levels.

Spelt Bread

While spelt grain does share some similarities with its distant relative wheat, they should not be placed in the same boat. Spelt grain not only has a pleasantly nutty flavor that many people (myself included) find heavenly, it also has a generally healthier and nutritionally superior array of nutrients.

To echo what was said before about rye bread; spelt bread is a better source of fiber – both in quantity and quality – when compared to good old wheat bread. As an added bonus, spelt bread is also a good source of essential vitamins such as thiamine, niacin and folate; as well as beneficial minerals like copper, phosphorus and manganese.

For people who find it hard to kick their wheat bread addiction, spelt bread might just be the answer to their problems since it is one of the alternatives that is most analogous to it in the way it tastes and feels.

Wheat-Free Bread

If while shopping for healthier alternatives you happen upon breads that are classed as being “wheat-free”, you should know that these are most likely simply an amalgam of healthy grains like oats and barley with possibly even some quinoa and amaranth mixed in. Still, it is always safe to be even a little bit skeptical and scrutinize these breads to make sure that there are little to no harmful additives.

All things considered, this type of bread has been proven to be a good choice for individuals who are looking to lose some weight, increase their overall energy and foster the improvement of their health.

Less Bread Could Be the Answer

Even though you have been provided with a few reasonably healthier alternatives to the white bread that you have been eating, it is also worth noting that at times the best thing to realize is that “less is more”. Yes, spelt and rye are very healthy; however, as with all parts of a balanced diet, moderation is key. All breads serve our bodies and health better when we consume them during the earlier half of the day and even then, consumption should not be overly frequent.

I hope you have found this article useful and informative. Make healthier choices now when buying bread and you will see and feel the benefits.