Hi all,

I knew I had forgotten to ask something. What is everyones opinion on bread.

I eat about 2 - 3 slices of wholewheat bread a day cos its an easy carb to prepare.

I am cutting but this is within my cals for the day. I was just wondering what your opinions on bread where?

Kind Regards,

Preach

I would only eat bread within the 3h window after you weight train.

I would only eat bread within the 3h window after you weight train.

Interesting, IMO there is nothing wrong with eating whole wheat bread with some turkey, chicken, lettuce, tomatoes, onions, peppers, whatever other veggies you want to add. What could be the harm in it? As long as it fits into your caloric goals, go for it. Try to find one that is made from whole wheat flour and doesn't say enriched or contain high fructose corn syrup. Avoiding HFCS in bread is tough because most the bread companies use it as an ingredient in their bread. You will probably have to pay about $3.50 a loaf for one withou HFCS.

To quote another famous coach

Reduce Carbs, Go Green
by Charles Poliquin

Approximately 75% of the American population simply doesn't do well with carbs. As such, try to eat carbohydrate foods that score below 50 on the glycemic index. The obvious exception to this is post-workout, when it's recommended that you do eat high GI carbs, along with protein. Another fat loss tip? Simply eat more vegetables — lots more vegetables. That simple trick alone will help you burn fat.

I eat only veggies and some fruit outside the workout window.

GI is a highly artificial number dervied from an artificial environment. It's fairly meaningless once you've combined other foods with the item of concern. It's a guideline only, you really should try not to diet around the glycaemic index. ;)

That said, bread is only a so-so carb source. Sprouted grains are better.
Lentils, beans, brown rice, barley, spelt, sweet potato, oats etc.... are best.

If it's within your cals, then really, you're fine....eat up.

GI is a highly artificial number dervied from an artificial environment. It's fairly meaningless once you've combined other foods with the item of concern. It's a guideline only, you really should try not to diet around the glycaemic index. ;)

That said, bread is only a so-so carb source. Sprouted grains are better.
Lentils, beans, brown rice, barley, spelt, sweet potato, oats etc.... are best.

If it's within your cals, then really, you're fine....eat up.

I don't use the GI myself and your right they change when combined with other foods.

I was refering to veggies, they should be the main carb choice for most people who are carb sensitive, which is the majority.

Lot of coaches would disagree with your last statement, nutrient timing/food selection is VERY important.

Caveat....if he said I'm dieting for a contest in 8 weeks....I'd tell him to use the bread to feed the birds and squirrels.

I highly doubt he is, so I'd rather he make better food choices. You could do a lot worse than whole wheat bread. It depends on the ingredient list, the less ingredients the better.

Lot of coaches would disagree with your last statement, nutrient timing/food selection is VERY important. Yeah, his initials are JB. I agree with timing to a point, but again, he doesn't have a contest coming up so being super anal about diet isn't that major. Good clean foods in proper portions with good balance, combined with exercise and lots of rest will make a world of difference. When he moves on to the final 6% bf range, then he can do all the nutritional voodoo he wants. Until then, small steps will make huge gains.


I was refering to veggies, they should be the main carb choice for most people who are carb sensitive, which is the majority.
I'd like to see the link for the study the says the majority of the world's population is carb sensitive...where did you get that figure from?

Lot of good points Gordo but JB is not the only one that would disagree with you. However, i'm talking about being lean not contest lean which is only attainable for a short period of time.

I have no specific studies but Poliquin also stated it in the above quote.


Approximately 75% of the American population simply doesn't do well with carbs.

Approximately 75% of the American population simply doesn't do well with carbs.
Okay, I see where Poliquin *likely* got his quote....ala, Dr. Sears:

Zone Claim # 3: Up to 75% of the people in this country are "carbohydrate sensitive" and will be harmed by a high carbohydrate/low fat diet.

Fact #3: Fewer than 12% of people develop even a minor rise in serum triglycerides on a high carbohydrate/low fat diet. This rise tends to be minor and occurs even as the "big time" lipids (total cholesterol, LDLs) are getting better. And, with time, triglycerides tend to normalize or become reduced, compared with baseline levels, in the majority of this 12%. Also, triglyceride levels are very misleading for a number of reasons such as timing of the measurement (after eating vs. fasting) and types of triglycerides circulating ("fluffy/puffy" vs. "dense pack"), which I won't go into here

http://www-rohan.sdsu.edu/dept/coachsci/csa/vol23/larry.htm

which I won't go into here

Good thing Gordo because i'm not up on this stuff near so much has you but from my own experience nutrient timing is certanity important, my body composition is changing quite nicely, eventhou my scale weight hasn't dropped very much at all.

I fixed that up, it's not my quote but the one from my link. I don't doubt nutrient timing, especially from personal experience.... just pointing out that people would experience big changes if they got a few basic things in order (and it doesn't require a whole lot of thought or effort, really)....

Cleaning up diet, controlling portions, adding exercise and getting good quality rest. That will work wonders for a large part of the population. When things start to slow down or you want to go the next step, then timing definitely has its place....IMHO. ;)

Yep i see your point, its basically the way it fell in place for me. :)

I eat sprouted rye bread. It's low-GI, packed with nutrients, fairly low-fat, and very healthy.

Steel cut oats are a cheat meal for me.

I eat sprouted rye bread. It's low-GI, packed with nutrients, fairly low-fat, and very healthy.

Steel cut oats are a cheat meal for me.

Onw grain John Berardi and his science link team really like is Quinoa. I still haven't looked for it but its suppose to be the only grain with a complete protein profile and packed with nutrients.

Quinoa is the 'wunder-grain', really good stuff, part of the Ancient Grains group....technically not a grain but yeah, hard to find except at health food stores....here's more:

http://www.wholehealthmd.com/refshelf/foods_view/0,1523,74,00.html

Quinoa is the 'wunder-grain', really good stuff, part of the Ancient Grains group....technically not a grain but yeah, hard to find except at health food stores....here's more:

http://www.wholehealthmd.com/refshelf/foods_view/0,1523,74,00.html

Thanks Gordo, i doubt i can get that here but i will look. :)

my body composition is changing quite nicely, even thou my scale weight hasn't dropped very much at all.
Mine too, and I eat SO many carbs.....:whistle:

Good thing I also lift weights, huh? ;)

I love whole wheat bread. No way I'd take it out of my diet unless I were in contest prep.

I like quinoa too! And barley, yum.:eat: