Is it better to eat bread or rusks to feel full?
To find out, let’s start by studying the composition of bread and rusks. Bread consists of flour, water, salt, and yeast. As for the ruskit is a sandwich bread baked twice to dry it out. It contains flour, yeast, water, and salt, but also fat, sugar, and additives.
Bread provides more satiety than a rusk. Aurore Lavergnat, dietitian-nutritionist.
Calories in a rusk
- A classic rusk brought 409 calories per 100 g against an average of 276 calories for bread.
- THE wholemeal rusks are a little less caloric: 380 per 100 g,
- those who are brioches are even more so: 430 calories. «
« Rusk is also richer in fat than bread. : around 6 g per 100 g compared to 1 to 2 g for bread,” adds the dietitian-nutritionist.
As an example, here is the information on the nutrients of whole rusk
Is there sugar in the rusks?
Oui! “The rusks contain around 7 g of sugar per 100 g, precise Aurore Lavergnat. And when they are salt-free, the sugar content can reach up to 10 g so that they have flavor. So check the packaging! »
Are rusks good for the diet?
As we saw previously, rusk is more caloric than bread and it also contains fat and sugar. Result, “rusks have a high glycemic index: 75, which quickly raises blood sugar levels and therefore insulin secretion, which promotes fat storage”, explains Aurore Lavergnat.
As for the glycemic index (GI) of bread, it varies according to its composition: the traditional baguette has a GI of 57 compared to 70 for a classic baguette, and 75 for sandwich bread. On the other hand, rye bread, pumpernickel bread, or spelled bread has a glycemic index of only 45.
However, as part of a slimming diet, we want to lose fat rather than store it! So we forget the rusks!
What are the benefits of rusk?
If the rusk is not an ally in the context of a slimming diet, it still has some qualities! ” She is more digestible than bread it limits the risks of bloating that you can get when you eat bread straight out of the oven, specifies the dietitian-nutritionist. She is more suitable for people who have fragile intestines.Be careful, however, the rusk should not be consumed in case of gluten intolerance.»
How many rusks for breakfast?
We understand the consumption of rusks must be occasional!
For breakfast, you can enjoy 2 to 4 rusks maximum. Aurore Lavergnat.
Weight of a rusk
If the quantity of rusks to eat for breakfast needs to be adjusted, it’s because they don’t all have the same weight! “Some weigh 7 to 8 g while others reach 15 g,” specifies the dietitian-nutritionist.
And rather than spreading them with butter and jam, or worse with chocolate and hazelnut spread, “We add avocado or oilseed puree for example, which provide good fats and keep you satiated for longer, or why not, a slice of white ham or fresh cheese for their protein intake which is good for the muscles”, advises the dietitian-nutritionist.
