Is high protein bread really worth it? Find out what to watch out for
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Is high protein bread worth it? It Depends
High-protein food products are taking off since the prevalence of protein-packed everything from snacks to coffee creamer! However, is high protein bread worth it–and if you’re adding it to a shopping cart, what should you look for? Here are a couple of things to be aware of before you set out buying high-protein bread.
For some time now, bakeries, supermarkets, and discounters have been offering protein bread, protein evening loaves of bread or even rolls, which are supposed to help with weight reduction according to the LowCarb principle or the “Slim in your sleep” weight loss concept.
The most crucial thing in a nutshell:
Protein bread not only consists of about a quarter of protein but usually contains much more fat than other bread due to seeds, seeds, and nuts.
Therefore, the total number of calories per 100 grams is significantly higher than other bread.
Not always only vegetable proteins are used. Therefore, read the list of ingredients.
Protein bread is a technological feat, usually requiring numerous additives and auxiliaries.
Depending on the ingredients, the bread can have a high allergenic potential.
These loaves of bread contain only between 4.5 and 7 percent carbohydrates. The main ingredient is protein, which accounts for around 20 to 26 percent in the form of wheat, soy and lupine, pea or field bean protein, as well as soybean meal, linseed, sunflower seeds, sesame, soy flour, edible bran, apple or oat fiber, and some also contain chia seeds. Some bread also contains animal protein, for example, protein-enriched whey powder. The fat content is 10 to 13 percent, three to ten times that of other bread.
At around 245 to 265 calories (cal) per 100 grams, the calorie content is a good tenth higher than multigrain bread (219 cal). On the other hand, the price is around 8 dollars per kilo, somewhat lower in supermarkets and discount stores.
It is undoubtedly positive that the evening protein content is not increased by more meat and dairy products, as is usually the case, but mainly by vegetable protein (wheat gluten, soy, lupine, pea) in this bread. In addition, (extra) bread in the evening is more in line with our usual eating habits, so may lead to this different way of eating being sustained for longer.
Negative: This bread is a technological feat, which at the same time means that it contains numerous additives and adjuvants. This bread could have a high allergenic potential depending on the ingredients. Therefore, allergy sufferers should study the ingredient lists carefully; due to the mandatory labeling regulations, allergens must be visible there. Even in the case of loose goods (baker, bakery store), the seller must provide this information in writing (for example, in a binder) upon request. A sign must inform about this information possibility.
If you bake your bread, you naturally know what is in it and only take what you tolerate well. However, typical recipes often use animal protein such as egg whites, yogurt and cottage cheese, and various seeds and seeds. Unique ingredients such as gluten, almond flour, or chickpea flour are relatively expensive, so even protein bread from your kitchen costs significantly more than “normal” bread.
Different manufacturers use different sources of nourishment. For example, some manufacturers might use wheat germ or vital wheat germ, while others utilize ground nuts or other foods, like almond flour or chickpea flour. Since there’s no standard formulation for high-protein bread, it is imperative to scan the labels for those ingredients you might need to stay away from, depending on your dietary needs. Pay incredibly close attention if you are allergic to eggs or nuts.
Related: Are lentils really healthy? Or can they be dangerous?
The foods you already have in your diet are a huge factor that can help you decide if adding more protein is needed. Suppose you love toast with salmon or an egg at the top, just as an example. Or, if you happen to consume it together with Greek yogurt, then you might not need your bread to have an additional 14 g of protein per piece, right?
Likely not. Bear in mind that just adding protein into food does not make it wholesome, much like eliminating fat from foods did not make them great for us either and contributed to obesity. And it’s also essential to consider that it’s likely to have much more protein than your body may require. Excessive protein can either stop weight loss or even result in weight gain.
If you are trying to consume more protein and suppress excess carbohydrates, I suggest focusing on whole foods first. Most of those I’ve worked with quickly meet their protein requirements by consuming foods such as legumes, fish, meat, Greek yogurt, and even nuts.
If you are vegan, or your protein resources are restricted for some reason, possibly because of allergies or food tastes, a protein-packed bread might help you fill the gap. But again, make sure to look at the packaging for those components that you may be looking to avoid, and only select products which are both natural and vegan friendly.
If your diet is focussed on the Paleo or gluten-free diets, then a number of those high-protein bread products are not for you. Let’s consider a high-protein, high-fiber bagel. For example, It is low in absorbable carbohydrates but is loaded with wheat (a no-no for the two diets). Alternatively, if you don’t eat highly processed foods, you would want to steer clear of any highly processed bread, whether high-protein or not.
Instead, stick with whole food alternatives, such as sweet potato toast or other natural homemade options. Provided that you are not on a grain-free structured diet plan, loads of regular bread created only with whole grains can help you stick to your diet.
Related: 10 top foods you should really have in your diet already
In the end, if you are a competitive or skilled athlete that requires an extra protein that happens to have needed more significance than the ordinary individual, high-protein bread may be something to consider.
I have worked with my fair share of athletes that have tired of protein shakes and bars, and they have opted to rather eat a lot of eggs or chicken breasts instead for their protein needs. Eating protein-rich bread with no respect to how the bread has been made from or without taking into account one’s diet is not a wise nutritional choice.
Protein might be a cool fad right now, but it is not the sole solution for your health, fitness, or weight loss objectives. So look beyond the labels, advertising claims, and possibilities of fads before you invest your cash. Do you require high-protein bread or another good-sounding fad food, for that matter?
