Bread; It is a basic food ingredient obtained by mixing bread grain flour with yeast, salt and water in certain proportions and kneading it, leaving the dough to ferment under certain conditions and then baking it in the oven. The main food source in our country is bread. On average, 50% of daily energy is provided by bread and grain products. If we look at the main reason for this, we can say that it is economically affordable. Although grain products are frequently used, products made with white bread flour are generally preferred. Whole grains are more nutritious because they contain the entire grain of the grain and are also rich in phytochemicals. Whole grain consumption; It reduces the risk of many chronic diseases, especially CVD, cancer, type 2 DM and obesity.
Usually, most of us blame bread when our weight increases, and especially if we want to lose weight, the first thing we do is stop eating bread. But the first mistake made here is to forget that the first source of energy for our body is bread and grain group. In addition, we need to consume high amounts of fiber to protect ourselves from many diseases and to be healthier. One of the sources of fiber is whole grains. In fact, the bread that can cause weight gain in our body is white bread. What we need to do is change our bread type. There is no definitive evidence on the effects of low carbohydrate consumption on human health and it is currently considered risky in many sources. If we examine some sources;
In a review I reviewed about cellular metabolism; He also mentions that since there is no complete evidence yet regarding the benefit of carbohydrate restriction in the diet, it is currently a popular trend that emerges with different diet names only for rapid weight loss. Again, in this article, it is stated that in order to protect people's health and especially to prevent ketoacidosis in diabetic patients, the average carbohydrate intake in the diet should cover 50-55% of the total energy required.
In another review; It is mentioned that low-carbohydrate diets are widely recommended, but there is conflicting evidence regarding this view. Low carbohydrate and control (low carbohydrate) in overweight and obese adults As a result of the literature review on the relationship between high-fat / energy-restricted diets, 12 systematic reviews were included, along with 10 meta-analyses. As a result, it has been determined that low-carbohydrate diets are preferred more often than energy restriction, and as a result, the person regains the lost weight at a high rate.
In a study conducted at Gazi University; In a study conducted with participants between the ages of 19-30, carbohydrate sources in the diets were determined. The relationship between BMI and eating attitude was examined. Participants, whose anthropometric measurements were taken at the beginning of the study, were classified according to their BMI. A 3-day food consumption record was taken from the participants and an eating attitude test was applied. The carbohydrate rates consumed by the participants were calculated, fiber intake was checked, and classified according to glycemic index and glycemic load values. As a result, a negative relationship was found between BMI values and fiber intake. In other words, as a person's weight increases, fiber intake decreases. It has been determined that the type of carbohydrates consumed in people with a high dietary fiber content are foods with low glycemic load. It was observed that individuals with the lowest and highest BMI values were at higher risk according to the eating attitude test results, but the difference between the groups was not found to be significant. It has been determined that people who eat a high glycemic index diet are overweight.
Again, in a study on diets with low carbohydrate intake, this time the effect of this situation on pregnant women was examined and its effect on neural tube defects (NTD) in the baby. To evaluate the relationship between carbohydrate intake and NTDs, we analyzed data from the National Birth Defects Prevention Study from 1,740 mothers of infants, stillbirths, and terminations with anencephaly or spina bifida (cases) and 9,545 mothers of liveborn infants without birth defects. Data between 1998 and 2011 were added to the study. Carbohydrate and folic acid intake before conception was estimated from food frequency survey responses. Maternal race/ethnicity, education, alcohol use, folic acid supplement use, study center, and residence All parameters such as ori intake were taken into consideration. In conclusion; Average dietary folic acid intake among women with restricted carbohydrate intake was less than half that of other women, and women with restricted carbohydrate intake were slightly more likely to have a baby with NTD. It has been found that women with limited carbohydrate intake are 30% more likely to have a baby with anencephaly or spina bifida.
Finally, let's examine a meta-analysis; As a result of the meta-analysis study, which included 185 prospective studies and evaluated a total of 4635 adult participants. It has been found that people with high fiber intake have 15-30% lower weight, their systolic blood pressure is lower, and total cholesterol is lower than those with low fiber intake. It has also been mentioned that daily dietary fiber intake is protective against breast cancer, colorectal cancer types, type 2 diabetes and cardiovascular diseases if the daily dietary fiber intake is minimum 25 grams/day for women and minimum 29 grams/day for men. In addition, it has been determined that the carbohydrate type provided by the diet has a low glycemic index and glycemic load and has positive effects on the same conditions as fiber. In summary, this meta-analysis results show that whole grains with high fiber content and low glycemic index and glycemic load have many protective effects on our physical health. The interpretation of this meta-analysis is that consuming whole grains, which are complex carbohydrate sources, instead of simple carbohydrates in people's diets, provides health benefits for both those with chronic diseases and healthy adults, and provides preliminary protection because it delays some disease states.
As a result, low Carbohydrate diets frequently appear under different names along with the popular trend. However, in order to maintain our health and protect against various diseases, we need to obtain a certain amount of energy from whole grains and carbohydrates. Looking at scientific data, only carbohydrate-restricted diets have no permanent results. The ends could not be detected.
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