Compared to other foods like fruits and vegetables, bread is relatively low in essential nutrients. It is rather high in calories and carbs but low in protein, fat, fiber, vitamins and minerals.
In fact, bread can be included as part of a healthy, balanced diet every day – yes that is correct, every day! Of course there are bread products you should try to choose more often than others (think: whole grain bread!), but I think we often forget about all the great things bread has to offer.
Science makes the answer pretty clear: no. While bread, pasta and sugar are hard-to-resist sources of calories without much in the way of nutrition, other carbohydrate-heavy foods — whole grains, legumes and fruit — are nutrient-rich.
It is high on the glycemic index, meaning that it can lead to a rapid increase in blood sugar levels (9, 10 ). One 2014 study in 9,267 people found that eating two slices (120 grams) of white bread per day was linked to a 40% greater risk of weight gain and obesity ( 11 ).
That's because white bread is a processed food with low-quality carbs and can contain added sugar. Eating white bread can cause large blood sugar spikes, which are not good for your health.
The healthiest kinds of bread are made from whole grains — not refined white flour. Sprouted grain bread has a higher concentration of nutrients like iron than whole wheat bread. Whole grain sourdough bread is also a great choice because of its relatively low glycemic index.
As mentioned, bread made from wheat contains fructans which is a FODMAPs that causes bloating in many people. Instead of following a full low FODMAP diet, some find it helpful to lower their overall FODMAP intake to reduce the overall load placed on the gut, while addressing the underlying issue.
Will all bread make you gain belly fat? It's true that white bread is linked to an increased risk of belly fat, but that doesn't mean that all bread is bad. High-fiber, whole-grain bread is actually linked to less belly fat when consumed with a healthy diet.
When the body's consumption of carbohydrates decreases, it begins to burn energy stored in the form of “glycogen”, which is the image in which it is stored carbohydrates in the liver and muscles), and this leads to water loss, and weight loss.
By eliminating them, you decrease food cravings, making it easier to eat less and lose weight. The grains in white bread, white pasta and white rice are refined through a milling process that strips off the bran layer to give them a finer texture.
You may see a decrease in energy.
Regardless of the type of bread, bread can be used for energy. By giving up bread, you're giving up a decent source of energy within your diet that you will have to find elsewhere. So make sure to turn to these 30 Best Foods That Give You All-Day Energy, According to Experts.
The vast majority of the evidence supports the latest US Dietary Guidelines, which state that a “healthy” 1,800-to-2,000-calorie diet could include six slices of bread a day—including up to three slices of “refined-grain” white bread.
An average person can consume up to 8 slices of white bread per day. Make sure though to balance that consumption with other carbohydrates sources. For example, you may replace 3 slices of bread with 1 large potato or have 1 medium potato and 1 slice of bread.
If your goal is to lose fat and lean out - bread is probably the better choice for you pound for pound vs white rice. This is of course if you equate for the same calories. It'll make you fuller, for longer than white rice due to its protein and fiber content. It also has more protein to increase your metabolic rate.
Cut the carbs—When you cut out refined carbs like white bread, rice, bagels, pasta, cookies, candy and chips and focus on nutrient- and fiber-rich carbs such as vegetables, and low-glycemic fruits, you start to lose belly fat, because, once again, your body is burning fat for fuel.
Sourdough bread contains higher levels of vitamins, minerals, and antioxidants than other breads. It also contains lower levels of phytate and therefore allows your body to absorb the nutrients it contains more easily than those in regular bread.
Bread. There isn't much nutritional difference between bread and wraps. Both contain similar ingredients, except the bread is leavened with yeast and a wrap is flat. The Nutrition Facts labels show similar nutritional profiles for one wrap and two slices of commercially baked bread.
And unlike white bread, the starch in potatoes hasn't been refined to deplete nutrients. Potatoes also deliver niacin, vitamin B6, folate, vitamin C and magnesium. They're a great source of potassium, which helps regulate blood pressure.
Toast isn't better for you than plain bread, but if you're unwell or have digestive problems, it's a wise choice. Dr Niket Sonpal insists that toasting bread doesn't “kill nutrients or lower its nutritional value. Vitamins and minerals are still within the bread”.
It is rich in fibre, carbohydrates, proteins, vitamins and minerals. Pita bread can help reduce cholesterol levels and lower the risk of heart diseases and type 2 diabetes. The fibre content in whole grain pita bread is very high and aids digestion.