In recent years, there has been a lot of confusion surrounding the impact of bread on our physical health. As a result of harmful dieting trends and common themes in popular culture, many of us are now frightened to eat too much bread. In truth, bread is not the villain it’s made out to be, and there are many misconceptions surrounding this food. We’ve decided to dissect these widely-perpetuated ideas and set the record straight.
Myth 1: Bread Causes Weight Gain
The idea that eating bread will make you gain weight has been very popular in recent years. The truth is that bread isn’t inherently fattening, as it isn’t particularly high in calories. If you eat bread in moderate amounts as part of a balanced diet, it shouldn’t be a hindrance to your health or cause weight gain. It is advised, however, that you don’t eat too much white bread, as this type of bread is stripped of many of its vitamins, minerals and fibres during the refining process. Wholegrain and seeded wholegrain breads, on the other hand, contain fibre that helps with satiety and appetite control.
Myth 2: Bread Is Just Empty Calories
This myth probably exists because, while white bread contains some protein, it doesn’t offer a lot. Bread that is primarily whole grain, however, has B vitamins, iron and vitamin E; minerals like zinc, magnesium and flavonoids; and other antioxidants, such as fibre and protein. To give up bread would therefore be to cut out one of the easiest ways to incorporate whole grains into your diet.
Myth 3: Bread Is Bad for Your Blood Sugar
As a carbohydrate, bread (and particularly white bread) can cause your blood sugar to spike and drop when it is eaten alone. This can cause you to experience low energy and cravings. You can combat this issue by eating mostly whole grain bread and combining it with foods that are high in fat or protein, such as cheese or hummus. If you do this, you will avoid that post-lunch slump and keep your blood sugar stable.
Myth 4: Bread Will Make You Bloat
While bread can cause bloating for many people, this is not a universal experience. There is no singular dietary cause of bloating. You might experience bloating from bread because you are sensitive or intolerant of yeast, gluten, rye or spelt flour. Alternatively, you might have no issues with artisan bread from the bakery, but encounter bloating after eating standard brands from the supermarket. If this is the case, you’re probably sensitive to the enzymes and flour-improving agents that are added to this kind of bread. Whatever the reason, bloating is caused by individual intolerances, and differs from person to person. Follow your own body’s needs, rather than general advice by illegitimate health gurus.
Myth 5: It’s Best to Avoid All Grains
Trendy diets tend to lead people astray, and those claiming that you should avoid grains are no exception. The idea behind this myth is that grains in general are responsible for diabetes, dementia and a range of other illnesses. In reality, whole grains such as those found in bread actually cut the risk of heart disease, Type 2 diabetes and certain cancers. They may also ease inflammation, increase healthy gut bacteria and improve immune system function.
Myth 6: Gluten-free Bread Is the Healthier Option
Many people assume that gluten-free bread is the healthier choice, but this isn’t necessarily true. In fact, most gluten-free breads are lower in nutrients than white bread and lower in fibre than whole wheat. Gluten gives bread its shape and spongeness, so when it is removed it is usually swapped for additives like corn starch. These additives revive its texture and create a better flavour, but they also mean that the bread becomes overprocessed. If you want to avoid gluten, a bread made with wholefood alternatives such as buckwheat, quinoa, flax, chai or rice flour is a better option.
Myth 7: Brown Bread Is Healthier Than White
Brown bread is generally considered a healthier option than white bread, but, in actuality, many types of brown and wholemeal bread contain higher levels of sugar. This is because some manufacturers add ingredients to boost sweetness or to enhance the brown colour. Wholegrain bread is generally the best option in terms of vitamins, minerals and fibre, but you should still check the label for sweeteners and avoid mass-produced varieties.
Don’t Be Afraid of Bread!
Like many foods, bread in moderation is perfectly healthy. Unless you have particular health requirements or intolerances, you shouldn’t feel the need to cut out this entire food forever. So get yourself some avocado toast, a salad sandwich or a buttered roll with dinner, and enjoy!
