The Truth About Bread: Is It Unhealthy for You?

If you've been looking to improve your diet and eat healthier, you may have heard to put bread on the do not eat list. Well, I’m here to tell you that it’s okay to eat bread and I’ll show you how to incorporate it into your diet!

Carbohydrates impact your health in every way

Carbohydrates are often unfairly demonized, especially on social media. However, they are essential for overall health. Carbohydrates provide adequate energy, promote healthy brain function, preserve muscle, and promote digestive health. It's important to note that while consuming excessive carbohydrates (or protein and fat) can lead to weight gain or other health concerns, this doesn't mean you should avoid them altogether since carbohydrates are your body’s main energy source.

Bread is a carbohydrate-rich food, but also has other nutrients, such as vitamins and minerals. Whole-grain bread products are the most nutritious, as they are rich in fiber, B vitamins, and minerals. Therefore, when choosing your bread, make it 100% whole-grain or 100% whole wheat instead of white bread.

Dietary fiber helps control blood sugar

Whole-grain breads provide a significant source of dietary fiber. Fiber is the part of the plant that our bodies have trouble digesting. Therefore, fiber is excellent for promoting bowel regularity and more. According to the Mayo Clinic, consuming fiber can help to slow down the digestion and absorption of sugars to prevent significant spikes in your blood glucose levels.

In other words, choosing high-fiber options will boost your bread’s nutritional value and health benefits overall. Fiber also promotes satiety (that feeling of being satisfied), which can prevent overeating later in the day.

How do you incorporate bread into your diet?

Now that we’ve concluded that bread will not derail your healthy eating plan, you may wonder about the best ways to include bread in your diet. Choose whole-grain breads, particularly those with a whole grain listed first on the ingredient list. Whole-grain bread is less processed than white bread and contains more fiber, B vitamins, and minerals. Including a whole-grain bread as part of your meal may result in you feeling more satisfied and less likely to snack on not-so-healthy foods such as potato chips and cookies between meals.

How much bread should you eat?

If you’re struggling to find the right amount of bread in your diet, try sticking with no more than one or two servings daily. For reference, a serving is one slice of bread, a small dinner roll, or an English muffin. If you choose not to eat bread, alternatives like grain-free tortillas, oats, whole-grain crackers and flatbreads, sprouted breads, corn tortillas, and sweet potatoes will serve the same purpose.

So if you love bread and find it satisfying, there’s no reason to cut it completely out of your diet. Bread has many nutritional benefits when consumed in moderation, especially when you opt for whole-grain varieties. But be sure to read the label for added sugars and sodium content!