by Although bread used to be an essential grocery item for many people, thanks to the rise of low-carb diets and carb-phobic diet schemes, bread has gone from a family staple to a material controversial debate. There is usually a lot of confusion when it comes to bread. Is it good for you or not? And will you eat it every day negatively affect your health?
Fortunately, bread can still be a household staple, and it can even help many people reach their nutritional goals. According to the Grain Foods Foundation, bread can be a great source of folate, fiber, iron, B vitamins and more.
That being said, eating bread alone can have negative effects. And yet, that does not mean that bread is something to stay away from; many registered dietitians recommend it as part of a healthy diet.
Recipe in Picture: Knead No Refrigerator Bread Dough
Bread Nutrition Facts
According to the USDA, one slice (25g) of whole wheat bread provides:
- calories: 77
- Carbohydrates: 13 g
- Fiber: 2 g
- Sugar: 1 g
- Protein: 4 g
- Total fat: 1 g
- Saturated fat: 0 g
- Sodium: 141 g
Health Benefits of Bread
You’ll Increase Your Fiber Intake
Whether it’s white, wheat or even sourdough, all breads contain fiber – an essential nutrient the body needs for better digestion, gut health and even weight management. However, some types of bread, such as 100% wheat bread and whole grain bread, have 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 longer,” says Kristi Ruth, RD, LDN.
One slice of whole wheat bread contains 2 grams of dietary fiber. That’s about 7% of the Daily Value recommended by the 2020-2025 Dietary Guidelines for Americans. And multigrain wholegrain bread can reach 3 grams (10% dv) or more per slice. So, with a whole sandwich made with two slices of bread, you can significantly increase your fiber intake with one meal – not to mention all the fiber-rich foods inside your sandwich or in a small salad on the side.
“40% of your dietary fiber intake comes from grain foods,” says Elana Natker, MS, RD, spokesperson for the Grain Foods Foundation. “Cut grains [like bread] it would take away the fiber that people need and get from grain.”
Sure, you can get a lot of fiber from other foods like vegetables and fruit. However, cutting bread completely from the diet limits an easy source of fiber. And, according to the 2020-2025 Dietary Guidelines for Americans, 90% of women and 97% of men do not meet the recommended amount of fiber intake.
You’ll Get a Variety of Other Nutrients
All bread – even white bread included – contains nutrients that can add to your diet. In addition to a high amount of iron, fiber and B vitamins, bread also contains a surprisingly high amount of protein, calcium, thiamine, manganese and zinc. White bread is also considered a significant source of folate, which is essential during pregnancy, when it is recommended to get at least 400 micrograms per day.
“[Child-bearing] women who restrict carbohydrates are 30% more likely to have babies with neural tube defects because they are not getting enough folic acid,” says Natker.
Potential Risks
High Fiber Bread May Make Some People Uncomfortable
Although it is essential to get an adequate amount of fiber from dietary sources, not everyone can handle the allotted 25 to 38 grams each day recommended by Diet 2020-2025. Guidelines for Americans. Some doctors even recommend going on a low FODMAP diet for digestive issues – such as IBS – suggesting a very low intake of fiber-rich foods to identify food triggers for patients.
However, even without a diagnosis, you may eat a lot of high-fiber foods uncomfortable bloating, gas and cramping – especially if you are not used to eating them. If this is the case, it is important to eat more high-fibre foods. In this case, eating white or sourdough bread with less dietary fiber might be a good place to start.
Your Blood Sugar Could Spike
While eating bread can help you meet those nutritional goals for the day, it’s still a carbohydrate-rich food that can cause a spike in blood sugar, according to Harvard School of Public Health’s TH Chan. When carbohydrate food is consumed, the digestive system breaks that food down into sugar, which then enters the bloodstream. As blood sugar levels rise, the body will release insulin for the cells to absorb blood sugar for energy or storage.
The glycemic index, which rates foods based on how slowly or quickly the body will digest them and how they will affect blood sugar levels, is a helpful way to plan meals for stable blood sugar , according to Medline Plus. The lower the fiber content of a certain bread, the higher its glycemic index. However, to reduce the likelihood of spikes from higher GI breads – such as white bread – eat them with a healthy fat or lean protein to reduce digestion and steady blood sugar levels. This is especially important for those diagnosed with diabetes.
You May Feel Sluggish
Although bread can provide your body with quick energy from carbohydrates, without a healthy fat, protein source or high fiber bread for longer satiety and lasting energy, you will feel the inevitable crash soon after, which makes you feel sluggish.
“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 cheap food to serve and there is so much you can do with it.”
Again, the key is to eat high-fiber bread and pair it with foods that will slow digestion and give you long-term energy. For example, spreading peanut butter or other nut butter on toast will benefit your blood sugar levels and provide you with an affordable source of protein and healthy fats.
“Just filling up on bread isn’t great; it’s better to eat a variety of foods,” says Ruth. “Be creative with what you make of your 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 a slice or two and top with a smashed and sliced avocado. a hard boiled egg.”
The Bottom Line
Even though low-carb diets are popular in our culture, that doesn’t mean bread is bad for you. Eating bread every day provides your body with essential nutrients while still tasting good – and can be an easy vehicle for healthy fats, such as peanut butter or avocado – and protein – such as lean turkey , eggs and more.
“I don’t like to see any food as ‘good’ or ‘bad,’ says Ruth. “Consumers should understand why they are buying the bread…as well as learning how to label Read Nutrition Facts so you can choose the best product for you.”
If your fiber intake is your motivation, Natker says that “filling in half your grains” is a great place to start if you’re not in the habit of reaching for whole grain products. And soon, you may be experimenting with different grain options to get a variety of nutrients into your meals.
