Bread is a staple of the human diet. After thousands of years, it remains the most consumed food in the world. This is due to its convenience, portability, nutrition, and taste.
There are many different types of bread. Breads such as whole-grain, sweet breads, corn breads, sourdough, flatbreads and so on.
Some are more desirable choices than others.
Here are some key points about bread:
Whole-meal bread contains the whole grain and provides fiber, vitamin B, and minerals.
Gluten-free breads and non-wheat breads are suitable for people with an allergy.
Consuming bread in moderation will not lead to weight gain.
Carbohydrates in bread: Good or bad?
There is no ‘good’ or ‘bad’
It’s about moderation.
Carbohydrates provide the body with fuel. Bread consists of high levels of carbohydrate.
The healthiest sources of carbohydrate are fruits, vegetables, beans, and minimal processed grains. These foods also provide vitamins, minerals, fiber, and phytochemicals.
Packaged and pre-sliced white bread is a highly-processed, simple carbohydrate. This digests quickly without providing many nutrients or benefits to the body.
Highly-processed carbohydrates, such as white breads, pasta, cakes and donuts digest quick. They then provide a quick surge of energy.
They cause blood sugar to spike soon after eating, and, because they lack fiber, the person will not feel full. They will crave more food again soon after, especially when the blood sugar drops.
A high intake of simple high-calorie carbohydrates can lead to weight gain. It can also lead to a higher risk for lifestyle-related chronic conditions.
What are whole grains?
The whole grains in whole-meal bread are a good source of fiber. They provide energy for longer and they help prevent cardiovascular and other diseases.
Whole grains are a good source of:
B vitamins, including folic acid
iron, magnesium and selenium
It is recommended consuming at least 25 grams of fiber a day. At least half of the grains consumed should be whole grains.
Fiber can reduce the risk of:
type 2 diabetes
hypertension or high blood pressure
Whole grains also provide protein.
How do I know they are whole grains?
When buying bread, the word “whole” should be the first word in the ingredient list. The word “whole” ensures that the whole grain is in the product.
The following labels do not guarantee a whole-grain product:
Unbleached wheat flour
100 percent wheat