Is bread good for you? The answer to this question will be different depending on who you ask, and even then it may not be entirely clear as some people believe it’s healthy while others claim it’s actually very unhealthy. You may have already heard about the various health benefits of whole grains (like brown rice, quinoa, and wheat berries), but you may have also heard that wheat is one of the worst foods you can eat if you suffer from diabetes or are trying to lose weight. So what is the truth about bread?
A Look At How Many People Eat Bread In A Day
The average American consumes three slices of bread a day. The good news is that one slice of whole-grain bread provides about 18 percent of your daily fiber needs, and eating two to three servings per day could help prevent metabolic syndrome, according to Harvard Medical School. Still, that means there’s room for improvement: A study from University College London found that increasing your daily intake to around 32g can significantly reduce your risk of heart disease, diabetes and stroke. But how does bread fit into a healthy diet? And how can you tell if it’s good or bad for you? It turns out some carbs are better than others—and certain varieties offer more health benefits than others. Next time you head to your grocery store, opt for these loaves over ones made with refined grains like white flour or wheat. You'll reap all kinds of nutritional benefits without risking any health problems down the road. The science behind bread has been relatively slow going in comparison to other foods, said Marie Spano, PhD, MPH, RDN at Texas Woman's University in Denton. But as studies have progressed and we've had new advancements in molecular research technology and nutrition analysis software on our hands we've seen increased numbers of studies performed. Are Whole Grains Better Than Refined Grains?
How Many Carbs Are in A Slice of Bread
As much as we love a good sandwich or French toast, most of us tend to think of bread in terms of something we eat occasionally. In reality, however, many products on supermarket shelves contain some form of wheat or other grain. In fact, whole grains appear in everything from spaghetti sauce to potato chips. And while they may not be making you fat (in fact, they’re a great source of fiber), all that high-fiber goodness can have an impact on your blood sugar levels — and if you have diabetes or pre-diabetes that could make things worse. All carbs are broken down into simple sugars during digestion, but those found in starchy foods like breads and cereals release glucose faster than fructose does. That can cause spikes in your blood sugar levels that increase cravings for more starchy food, which often leads to weight gain over time. To get a handle on what you’re putting into your body, it’s important to keep tabs on just how many carbohydrates you are eating each day. A slice of white bread contains roughly 15 grams of carbohydrates — close to half of what is recommended for women per meal by dietitians. Whole grain versions bump up carb counts because they also contain healthy fiber and complex carbs; one slice contains 7 grams (1). Those numbers add up fast!
The Pros and Cons of White, Brown, Sourdough, and Rye Bread
As it turns out, different types of bread offer a variety of benefits and drawbacks. Let’s start with white bread. This is your basic loaf made from refined flour; it has a very mild flavor and you can use it in any type of recipe. White bread contains wheat germ (and therefore vitamin E), folic acid, iron, and B vitamins—but is low in fiber. Studies have shown that eating too much refined carbs can increase diabetes risk; people who eat a lot of white bread tend to be heavier than those who do not. However, if you exercise regularly and want an occasional boost of energy post-workout, white bread isn’t necessarily bad for you. In fact, there is some evidence that glucose contributes to muscle growth when supplemented appropriately as part of a workout regimen. That said, consider switching over to brown or whole grain bread when possible since these options are more nutritionally dense than their non-whole grain counterparts. Keep in mind also that brown/whole grain varieties are often higher in sugar content than whole grains (see below). What Is Sourdough Bread? Sourdough is simply bread that uses lactobacillus bacteria rather than yeast as its leavening agent. The process involves letting dough ferment before baking which extends shelf life dramatically due to retarding mold growth (molds thrive on yeast but cannot live on lactobacillus). Sourdough is popular in many parts of Europe, including France, Germany, and Scandinavia. Despite what advertisements might tell you about superfood sourdough loaves with added nutrients like flaxseed and quinoa, sourdough does not magically confer any health benefits beyond what comes standard for all bread products: carbohydrates and protein.
The Health Risks of Processed White Flour
Processed white flour products have been stripped of all nutritional value, which makes them a poor source of fiber and other vitamins. The starch they contain is mostly refined, meaning it digests very quickly and can trigger a spike in blood sugar. Meanwhile, studies suggest that eating processed white flour (rather than whole grains) is associated with high LDL cholesterol levels—and heart disease risk may be higher among people who consume large amounts of refined carbs. In addition to being a poor source of fiber, whole grains are rich in phytonutrients—compounds that appear to reduce our risk for cancer, cardiovascular disease and other diseases. They’re also a good source of magnesium, B vitamins and antioxidants, including folate and selenium. While you shouldn’t replace whole grains with simple carbohydrates—such as bread or pasta made from refined flour—you should consider reducing your intake of those foods. For example, choose whole-grain breads instead of white-flour varieties; brown rice instead of white rice; quinoa instead of pasta; oats instead of corn flakes or raisin bran; bagels made from 100 percent whole wheat rather than regular ones; hearty soups full of beans or lentils rather than cream-based soups full thickened milk.
The Health Benefits of Whole Grain Bread
Experts have long touted whole grains as healthier than their refined counterparts, but what are they exactly? Whole grains are made up of three parts: The bran is a hard outer layer containing B vitamins, fiber and protein. The germ, which sprouts into a new plant when you add water to it, contains some fiber and B vitamins as well. The endosperm is mostly starch and can be refined or unrefined. All-natural whole wheat breads contain all three parts of a grain in varying amounts; refined breads like white bread and white pasta only contain two—the endosperm and bran without any trace of germ whatsoever. Because whole grains retain more nutrients than their more processed brethren, they’re generally considered better for you. While each type of grain varies widely in terms of health benefits, you’ll find most types offer lots of fiber. According to WebMD, insoluble fiber helps regulate your blood sugar levels and reduce bad LDL cholesterol while soluble fiber lowers bad LDL cholesterol levels and keeps food moving through your intestines smoothly. Make sure to look for products that say 100 percent whole wheat (or another type) on the package. Multigrain is just a word used by marketing teams who want people to think their product is healthy without actually being so...
Gluten Free Diets - Are They Healthy?
Gluten free diets have become increasingly popular in recent years. People who suffer from celiac disease, or a gluten intolerance, often see great health benefits from adopting a gluten-free diet. But do these benefits extend to those without medical issues? The truth is that it’s very hard to say for sure. Gluten Free Diets - Are They Healthy? As more and more people avoid bread and other products with gluten, many are doing so because they believe they will lose weight. It seems like common sense: If you cut out a food that contains lots of calories but no vitamins and minerals, you'll end up consuming fewer calories overall—and therefore lose weight. Unfortunately, there's not enough solid research available to prove whether or not avoiding gluten actually leads to weight loss—but there's evidence on both sides of the fence. Research published by both ABC News and Time showed positive results for diabetics on a gluten-free diet; some reported losing as much as 33 pounds (15 kilograms) after giving up wheat products.
Can a Low Carb Diet Help With Weight Loss?
The glycemic index is a ranking system that shows how a carbohydrate-containing food affects blood sugar levels. Foods with high glycemic indexes increase your blood sugar level more than foods with low indexes. So, in theory, by choosing lower-glycemic index foods you can reduce your risk of weight gain and obesity. A recent study tracked two groups of overweight adults who didn’t change their exercise or diet habits. One group ate mostly lower-glycemic index foods for about three months, while another continued eating their regular diets for three months. At follow up, both groups had lost similar amounts of weight. But here’s where it gets interesting: participants in the low-glycemic diet group had much higher levels of LDL cholesterol at baseline—and they also saw improvements in their HDL (good) cholesterol! In other words, lowering glycemic load helps lower heart disease risk even when you’re not restricting calories or cutting fat. So instead of asking is bread good for weight loss? maybe we should be asking what kind of bread has less impact on our blood sugar and makes us feel fuller longer.
Do Glycemic Indexes Have An Effect on Weight Loss?
The glycemic index (GI) measures how quickly a carbohydrate-containing food is absorbed into your bloodstream. Sugars and refined carbs have very high GI scores, while healthier carbs like beans and whole grains have low scores. While there are still plenty of questions about its health effects, some studies suggest that increasing or decreasing your carb intake based on its GI can help you lose weight. In fact, in one study participants who ate bread with a high GI for breakfast instead of bagels lost 65 percent more weight! If you’re trying to lose weight—or if you want to figure out what kind of bread is best for weight loss—then it’s worth studying up on your bread’s glycemic index. It will probably be good for you, too!
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