For many, bread is a kitchen staple, yet with the growing popularity of low-carb diets, it has become a subject of much debate. Once a beloved part of daily meals, bread is now often questioned. Is bread truly beneficial for your health, or should it be avoided? Can eating bread daily negatively impact your well-being?
Fortunately, bread can still be a valuable component of a balanced diet and help individuals meet their nutritional needs. The Grain Foods Foundation highlights bread as a significant source of essential nutrients, including folate, fiber, iron, and B vitamins.
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However, it’s important to acknowledge that consuming bread in isolation may have some drawbacks. This doesn’t mean bread should be eliminated entirely from your diet. Many registered dietitians advocate for including bread as part of a healthy eating plan.
Bread Nutrition Facts
According to the USDA, a single slice (25g) of whole-wheat bread provides a range of nutrients:
- Calories: 77
- Carbohydrates: 13g
- Fiber: 2g
- Sugar: 1g
- Protein: 4g
- Total fat: 1g
- Saturated fat: 0g
- Sodium: 141mg
Health Benefits of Bread
Boosts Your Fiber Intake
Whether you choose white, wheat, or sourdough, all types of bread contain fiber. Fiber is a vital nutrient that supports healthy digestion, promotes gut health, and aids in weight management. Notably, whole-wheat and whole-grain breads are richer in fiber compared to more refined options.
Kristi Ruth, RD, LDN, suggests, “Dietitians often recommend whole-grain bread due to its higher fiber content. Fiber is crucial for digestion and helps you feel satisfied for longer periods.”
A slice of whole-wheat bread provides approximately 2 grams of dietary fiber, fulfilling about 7% of the Daily Value recommended by the 2020-2025 Dietary Guidelines for Americans. Multigrain whole-grain breads can offer even more, sometimes exceeding 3 grams (10% DV) per slice. A sandwich made with two slices of whole-grain bread can significantly increase your fiber intake in just one meal, complementing the fiber from sandwich fillings or a side salad.
Elana Natker, M.S., RD, a spokesperson for the Grain Foods Foundation, points out, “Grains contribute to 40% of dietary fiber intake. Eliminating grains like bread would reduce a significant source of fiber that people rely on.”
While fiber can be obtained from other sources like fruits and vegetables, removing bread from your diet limits a readily available fiber source. The 2020-2025 Dietary Guidelines for Americans indicate that a large majority of adults, 90% of women and 97% of men, do not meet the recommended daily fiber intake.
Provides a Spectrum of Nutrients
All bread types, including white bread, offer nutrients that can enrich your diet. Beyond iron, fiber, and B vitamins, bread contains a surprisingly good amount of protein, calcium, thiamine, manganese, and zinc. White bread is also a noteworthy source of folate, an essential nutrient, particularly during pregnancy, where a daily intake of at least 400 micrograms is advised.
Natker emphasizes the importance of folate, stating, “Women of childbearing age who restrict carbohydrates are 30% more likely to have babies with neural tube defects due to insufficient folic acid intake.”
Potential Risks
High-Fiber Bread May Cause Digestive Issues for Some
While adequate fiber intake is crucial, not everyone can comfortably tolerate the recommended 25 to 38 grams daily, as suggested by the 2020-2025 Dietary Guidelines for Americans. Some healthcare professionals even advise a low-FODMAP diet for individuals with digestive issues like IBS, which involves limiting fiber-rich foods to identify dietary triggers.
Even without a specific diagnosis, consuming large amounts of high-fiber foods can lead to uncomfortable bloating, gas, and cramping, especially if your body isn’t accustomed to it. In such cases, gradual incorporation of high-fiber foods is recommended. Starting with white or sourdough bread, which have lower fiber content, may be a more comfortable approach.
May Lead to Blood Sugar Spikes
While bread offers nutritional benefits, it is still a carbohydrate-rich food that can cause a spike in blood sugar levels, according to Harvard T.H. Chan School of Public Health. When carbohydrates are consumed, the digestive system breaks them down into sugars, which then enter the bloodstream. As blood sugar rises, the body releases insulin to facilitate sugar absorption by cells for energy or storage.
The glycemic index (GI) ranks foods based on how quickly they are digested and their impact on blood sugar levels, which can be useful for planning meals to maintain stable blood sugar, as noted by Medline Plus. Bread with lower fiber content tends to have a higher GI. To mitigate blood sugar spikes from higher-GI breads like white bread, consume them with healthy fats or lean protein to slow down digestion and stabilize blood sugar levels. This is particularly crucial for individuals with diabetes.
Could Result in Feelings of Sluggishness
Bread can provide quick energy from carbohydrates, but without pairing it with healthy fats, protein, or choosing high-fiber bread for sustained satiety and energy, an energy crash may follow, leading to sluggishness.
Ruth explains, “Our bodies require daily energy, and we need to fuel them adequately. While energy comes from various foods, many people choose bread daily because it’s convenient, affordable, and versatile.”
Again, the key is to opt for high-fiber bread and combine it with foods that slow down digestion and provide lasting energy. For instance, spreading peanut butter or another nut butter on toast offers healthy fats and protein while benefiting blood sugar levels.
Ruth advises, “Relying solely on bread is not ideal; a diverse diet is best. Get creative with how you prepare and serve bread. If you typically have toast alone for breakfast, try having one or two slices topped with avocado and a hard-boiled egg.”
The Bottom Line
Despite the popularity of low-carb diets, bread is not inherently unhealthy. Eating bread daily can easily provide essential nutrients while being palatable. It can also serve as a convenient vehicle for healthy fats, such as peanut butter or avocado, and protein, like lean turkey or eggs.
Ruth concludes, “I avoid labeling foods as ‘good’ or ‘bad.’ Instead, consumers should understand their reasons for choosing bread and learn to interpret Nutrition Facts labels to select products that best suit their needs.”
If increasing fiber intake is your goal, Natker suggests aiming to make “half your grains whole” as a starting point if you’re not accustomed to whole-grain products. Exploring different grain options can further diversify your nutrient intake.
