Bread, a staple food in many cultures, has been consumed for millennia. Typically prepared from a dough made of flour and water, bread is available in many varieties, including sourdough, sweet bread, soda bread, and more. Despite its widespread popularity, bread is often characterized as unhealthy, harmful, and fattening. While bread can be a part of a balanced diet, relying solely on bread poses several health risks. This article examines these risks and provides insights into making informed choices about bread consumption.
Nutritional Imbalance
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. The nutritional content of bread depends on the type. For example, whole-wheat bread may boast a higher amount of fiber, while sprouted grains are richer in beta-carotene and vitamins C and E. The specific nutrient profile depends on the type of bread.
Here is how one slice of several kinds of bread compares in nutritional content:
| Type of Bread | Calories | Carbs (g) | Fiber (g) | Protein (g) |
|---|---|---|---|---|
| White Bread | - | 13 | - | - |
| Whole-Wheat Bread | - | - | Higher | Higher |
| Ezekiel Bread | - | - | Healthier option | Healthier option |
| Sourdough Bread | - | More | - | - |
Macronutrient Deficiencies
A diet consisting only of bread would lead to significant deficiencies in protein and fats. Protein is crucial for building and repairing tissues, supporting immune function, and producing enzymes and hormones. Fats are essential for hormone production, nutrient absorption, and providing energy. Insufficient intake of these macronutrients can result in muscle loss, weakened immunity, and hormonal imbalances.
Micronutrient Deficiencies
Bread is generally low in important nutrients like protein, fiber, vitamins and minerals. Relying solely on bread would also result in deficiencies in various micronutrients. For example, vitamin C, found abundantly in fruits and vegetables, is vital for immune function and skin health. Vitamin A, present in many vegetables, is crucial for vision and immune function. Minerals like iron, zinc, and calcium, which are not sufficiently present in most breads, are essential for various bodily functions, including oxygen transport, immune function, and bone health.
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Gluten Intolerance and Sensitivity
Wheat products like bread contain gluten, a specific type of protein that helps dough rise and gives it an elastic texture. Though most people digest gluten easily, some cannot tolerate it. Gluten can pose problems for individuals with celiac disease or gluten sensitivity.
Celiac Disease
Celiac disease is an autoimmune disorder in which gluten damages the lining of your small intestine and impairs nutrient absorption. For people with celiac disease, avoiding any source of gluten is an absolute must.
Gluten Sensitivity
Some people may also have a sensitivity to gluten, which can cause issues like bloating, diarrhea and stomach pain. For these individuals, wheat bread should be avoided altogether to prevent negative side effects. That said, gluten-free breads - typically made from tapioca, brown rice or potato flours instead of wheat flour - are also available.
Blood Sugar Imbalance
Bread is high in carbs - a single slice of white bread packs an average of 13 grams. Your body breaks down carbs into glucose, leading to an increase in blood sugar levels. High-carb diets may also be associated with a greater risk of type 2 diabetes and metabolic syndrome, a cluster of health conditions that increase heart disease risk.
High Glycemic Index
Some research suggests that eating foods with a high glycemic index (GI) - a measure of how quickly foods increase blood sugar levels - can lead to increased hunger and a greater risk of overeating. One study in 571 adults even linked consumption of high-GI foods to increased body weight.
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Fiber's Role in Blood Sugar Control
However, certain varieties such as whole-grain bread are also high in fiber, which can slow the absorption of sugar in your bloodstream to help stabilize blood sugar levels. Studies indicate that upping your fiber intake may lower your risk of coronary heart disease, feed your beneficial gut bacteria and increase stool frequency to promote regularity.
Antinutrients and Mineral Absorption
Grains typically harbor antinutrients, compounds that block your body from taking in certain minerals. In particular, grains are high in phytic acid, a type of molecule that binds to iron, zinc, magnesium and calcium and prevents their absorption.
Impact on Mineral Deficiencies
Although high-fiber, whole-grain bread may have a richer nutrient profile than lower-fiber, refined grains like white bread, it’s also more likely to be higher in antinutrients. For most people following a well-rounded, healthy diet, antinutrients should be of little concern. However, for vegans, vegetarians and those who base their diets around grains and legumes, antinutrients can contribute to serious nutritional deficiencies.
Reducing Antinutrient Content
Soaking and sprouting grains before baking is an easy and effective way to reduce antinutrient content and enhance nutrient absorption.
Potential Carcinogens
Bread can contain potential carcinogens such as acrylamide, heterocyclic amines, and polycyclic aromatic hydrocarbons. Acrylamide, for example, has been shown to cause cancer in animals exposed to very high doses, and in 1994, the International Agency for Research on Cancer (IARC) listed acrylamide as “probably carcinogenic to humans”.
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Research Findings
Results from 3 meta-analyses indicated that bread consumption was associated with a lower risk of cancer mortality. Moreover, only whole-grain or nonwhite bread was examined.
Meta-Analysis Results
The meta-analysis indicated that bread intake was not associated with site-specific cancer risk or total cancer mortality. Whole-grain bread was associated with a lower site-specific cancer risk, mainly because of reduced colorectal cancer risk.
The Importance of Variety and Balance
Bread can be a part of a healthy diet when consumed in moderation and as part of a balanced intake of nutrients from various food groups. Eating any kind of carbohydrate raises blood sugar levels. But carbs aren't all the same. Sugars and refined grains raise blood sugar quicker than complex carbohydrates, found in foods including beans and other vegetables.
Incorporating Whole Grains
"Complex carbohydrates are digested more slowly, and their ability to cause blood glucose level spikes is limited," says Hillary Wright, RD, director of nutrition counseling at the Domar Center for Mind/Body Health. Whole-grain bread has more fiber than refined, and fiber helps slow the absorption of carbohydrates consumed at the same meal or snack.
Making Smart Choices
Making smart choices about which types of bread you eat can optimize your diet and sidestep the negative side effects associated with unhealthy bread. Whole-wheat bread is a better option than white bread because it provides a higher amount of fiber and protein, both of which slow the absorption of sugar in your bloodstream to keep blood sugar steady. Whole-wheat bread is also richer in several key nutrients, such as manganese and selenium. Selecting bread made from sprouted grains - such as Ezekiel bread - is another great option to maximize the nutritional benefits of your bread.
Fortification and Enrichment
Bread is often enriched with important vitamins and minerals, including iron, riboflavin, thiamine and niacin. While each serving of enriched bread supplies only a small amount of the micronutrients you require, it can help you meet your needs when paired with an otherwise healthy diet.
Potential Benefits of Whole Grains
Whole-grain consumption may provide a lower risk of heart disease, diabetes, obesity and colorectal cancer - though these same benefits may not apply to certain types of bread. However, whole-wheat bread is higher in fiber, protein and micronutrients like selenium and manganese than white bread, making it a better choice if you’re looking to lose weight or improve your health.
Tips for Healthy Bread Consumption
- Opt for Whole Grains: Choose bread made from whole grains, such as whole-wheat, rye or oats.
- Read the Labels: Look for bread with minimal ingredients and avoid artificial additives, preservatives, and hydrogenated oils.
- Seek High Fiber Content: Select bread that is rich in dietary fiber.
- Listen to Your Body: Pay attention to how your body responds to different types of bread.
- Downsize: Trim portions and get more fiber with whole-grain English muffins, bagel thins, or sandwich thins. Also try 2-ounce sandwich and hamburger buns.
- Don't shop by color: Many whole-grain breads are darker than white bread, but food manufacturers may add molasses and food coloring to give their refined bread products a darker hue. Always check the ingredient label.