While bread tends to be an essential grocery item for many, thanks to the rise of low carb diets and phobic dieting, bread has gone from a staple food to a controversial topic of debate. There is a lot of confusion around bread; is it really good for you or not? And will eating it every day have a negative impact on your health?
Fortunately, bread can still be a go-to staple in the home and can even help many people achieve their dietary nutrition goals. According to Cereal Food Foundation, bread can be a great source of folate, fiber, iron, B vitamins and more. However, eating bread alone can have negative effects that you should be aware of. And yet, that doesn’t mean that bread is something to avoid; many registered dietitians recommend it as part of a healthy diet.
Illustrated recipe: No-knead refrigerator bread dough
Nutritional value of bread
According to the USDA, one slice (32 g) of whole wheat bread provides:
- Calories: 82
- Protein: 4g
- Total fat: 1g
- Saturated fat: 0g
- Carbohydrates: 14g
- Fiber: 2g
- Sugar: 1g
Health Benefits of Bread
You will increase your fiber intake
Whether white, wheat or even sourdough, all bread contains fiber—an essential nutrient the body needs for better digestion, better gut health, and even better weight management. However, some types of bread, such as 100% whole wheat bread and whole grains bread contains more fiber than others.
“As dietitians, we often recommend whole grain bread because it traditionally contains more fiber, which aids digestion and will help you feel fuller for longer,” explains Kristi Ruth, RD, LDN.
A single slice of whole wheat bread contains 2 grams of dietary fiber, according to the USDA. This is about 7% of your recommended daily value, and whole-wheat bread contains on average between 4 and 5 grams per slice (17% of the DV). So, with a whole sandwich (two slices of bread) you can significantly increase your fiber intake with just one meal, not to mention all the fiber-rich foods in your sandwich or in a small side salad.
“Forty percent of dietary fiber intake comes from cereals,” explains Elana Natker, MS, RD, from the Grains Food Foundation. “Removing grains (like bread) would eliminate the fiber that people need and get from grains.”
Of course, it is possible to get enough fiber from other foods like vegetables and fruits. However, completely removing bread from the diet limits an easy source of fiber, of which 95% of Americans don’t get enough, according to a 2017 publication in the American Journal of Lifestyle Medicine.
You’ll get a variety of other nutrients
All breads, including white bread, contain nutrients that can improve the diet. In addition to containing a high amount of iron, fiber and B vitamins, bread also contains a surprisingly high amount of protein, calcium, thiamin, manganese and zinc. White bread is also considered an important source of folate (31% DV), which is essential during pregnancywhile it is recommended to consume at least 400 micrograms per day.
“Women (of childbearing age) who restrict their carbohydrates are 30% more likely to have babies with neural tube defects because they don’t get enough folate help,” Natker says.
Potential risks
High-fiber bread may cause discomfort for some
Although it is essential to get enough fiber from dietary sources, not everyone can sustain the 25 to 38 grams allowed each day recommended by the 2020-2025 Dietary Guidelines for Americans. Some doctors even recommend doing a low FODMAP diet for digestive issues, such as IBS, suggesting very low intake of fiber-rich foods to identify dietary triggers for patients.
However, even without a diagnosis, eating many fiber-rich foods (especially if you are not used to eating them) can cause uncomfortable bloating, gas and cramps. If this is the case, it is important to start eating more foods rich in fiber and, in this case, eating white foods or sourdough bread Eating less dietary fiber can be a good place to start.
Your blood sugar could rise
Although eating bread every day can help you meet your nutritional goals for the day, it is still a carbohydrate-containing food that can cause a spike in blood sugar, according to Harvard TH Chan School of Public Health. When a carbohydrate food is consumed, the digestive system breaks down that food into sugar, which then enters the bloodstream. As blood sugar increasesthe body releases insulin for cells to absorb sugar from the blood for energy or storage.
The glycemic index, which rates foods based on how slowly or quickly the body digests them and how they will affect blood sugar levels, can be a useful way to plan meals for stable blood sugar levels. The less fiber a bread contains, the higher its glycemic index. However, to reduce the risk of spikes in those with a higher GI, such as white bread, you can eat them with healthy fats or lean proteins to slow digestion and stabilize blood sugar levels, which is particularly important. for people diagnosed with. diabetes.
You might feel slow
Although bread can provide your body with quick energy from carbohydrates, without a healthy fat, protein source or high fiber for more prolonged satiety and lasting energy, you will feel the inevitable crash soon after, leaving you lethargic.
“Our bodies need energy every day, so we should fuel it to meet demand,” says Ruth. “Although energy can come from a variety of foods, I think most consumers choose to eat bread every day because it is an easy, convenient, and relatively inexpensive food to serve and because There’s so much you can do with it.”
Again, the key is to eat fiber-rich bread and pair it with foods that will slow digestion and give you long-lasting energy; even spread peanut butter on toast benefit blood sugar while providing you with an affordable source of protein and healthy fats.
“Eating only bread is not ideal; it’s best to eat a variety of foods,” says Ruth. “Get creative with what you make with bread and how you serve it. For example, if you’re used to having a few pieces of toast as your only breakfast, try having just one or two slices and top them with mashed avocado and a slice of a hard-boiled egg.”
The essential
Even though low-carb diets are popular in our culture, that doesn’t mean bread is bad for you. Eating bread every day easily provides your body with essential nutrients while still tasting good, and can be an easy vehicle for other healthy foods like healthy fats (like peanut butter or mashed avocado) and protein (lean turkey, eggs and more).
“I don’t like a food to be ‘good’ or ‘bad,’” says Ruth. “Instead, consumers should understand why they buy bread…and learn to read nutrition facts labels so they can choose bread.” product that suits you best.”
If increasing your fiber intake is your motivation, Natker says aiming to make “half of your grains whole” is a great place to start if you’re not used to opting for whole grain products. . And soon you might find yourself experimenting different cereal options to get a variety of nutrients in your meals.
