7 Common Signs That You’re Consuming Too Much Bread
It is estimated that each American eats 53 pounds of bread per year. The reasons are very simple since bread is delicious, convenient, and can be easily transported anywhere. However, like most things that taste so good, bread also has its negative effects on the human body. And when our bodies are bothered, they send signs so we can take care of the problem.
Bright Side would like to warn you about 7 of the most worrisome signs that your bread consumption must be cut down.
1. You are getting constipated.
People who are intolerant to gluten or suffer from Celiac disease but are unaware of it might constantly feel bloated. Not only that, but they have trouble going to the bathroom since their gut feels blocked. You may not be intolerant to gluten but have a high sensitivity when you consume wheat and other grains. The best thing to do in this case is to take a series of tests with your doctor so you can see whether gluten is harming you.
Remember that in almost all countries, about 0.5%-1% of the population has Celiac disease. This means that even if you suffer from it, there are plenty of substitutes that you can enjoy.
2. You get hungrier.
It’s true that highly refined grains, such as white bread, white rice, pretzels, and crackers are high in calories. And the way they work is by making you want to eat more due to their sugar content. That’s why when you feel extra sad or stressed, you reach for those refined grains that will momentarily make you feel better.
That’s why you might also be noticing weight gain, something that can be easily averted if you convert to whole grain products. A study has proven that these products can help you lose belly fat faster than refined grains. And that’s because they contain more vitamins and minerals. But this doesn’t mean that you can overdo it with their consumption.
3. Your cholesterol levels are increasing.
Your usual oven-baked bread might not be responsible for your spiking cholesterol, but store-bought baked goods are. Products such as croissants, butter rolls, and all kinds of packaged bread goods are high in trans fats. These goods contain a lot of butter and eggs that can increase your cholesterol if consumed regularly.
Also, most products that contain gluten fall in the same harmful category. These products vary and can include packaged cookies and cakes, donuts, and most commercially fried foods. The best thing you can do is to always check the package to see if there is any shortening in the ingredients.
4. You may be having too many breakouts.
Once again, refined grains are the culprit for another problem you might be facing. Foods like pasta, white rice, noodles, cereal, and all things made with white flour can cause breakouts to your skin. As a study showed, people who consumed too many refined carbs had a 30% greater risk of developing acne. This is mainly because these products are high in sugar, something that increases your insulin levels.
In response to that increase, the androgen hormones become more active and acne is developed. On the other hand, people who don’t consume too much sugar seem to have smaller issues with breakouts and acne.
5. You get extremely sleepy after meals.
When you consume too much bread in your daily diet, high amounts of insulin are released into your bloodstream. The insulin helps tryptophan stay in your blood for longer than you’d want. Tryptophan is an amino acid that helps produce serotonin and melatonin, 2 neurotransmitters that help stabilize your mood. They also promote sleep and help regulate the sleep-wake cycle.
This is why you might be feeling sleepy and extra calm after having a big meal full of refined grains. So you might want to rethink your dietary choices if you need to get back to work after your meal.
6. Your blood pressure is increasing.
9 out of 10 Americans consume more salt than advised, and bread, in its various forms, is mainly to blame. One plain slice of bread can have up to 230 mg of salt, which is 15% of the upper daily limit. One simple sandwich will have double that amount. Highly processed foods like pizza, bread rolls, croutons, and sandwiches increase the amount of sodium even more.
The result of high sodium intake is a spike in blood pressure, which is to blame for many people suffering from heart disease and strokes. And when we’re talking about the US, the average American is consuming much more salt than recommended by the CDC.
7. Your mood might have its ups and downs.
Bread has the ability to cause many highs due to its high sugar content, but these highs are followed by crashes. A study has shown that if refined grains are not digested properly, their compounds can reach someone’s brain and cause some types of mental problems. There is proof that people who are sensitive to wheat are more prone to suffer from schizophrenia, bipolar disorder, depression, and anxiety. And many people who began wheat and dairy-free diet saw significant improvement in their mental health.
Do you recognize any of the above signs in you? If so, do you think your bread consumption is responsible for them?