It is only the first step. Even whole-grain bread can contain 20 or more ingredients, including preservatives and added salt and sugars. Not all of these contribute to good health.
Preservatives may help bread stay fresh for longer, but people can store fresh bread that contains fewer preservatives in the refrigerator or freezer to maintain freshness.
Many types of bread contain added sugars or sugar substitutes. Examples include sucrose, glucose, and fructose. Manufacturers typically order an ingredients list according to the weight of ingredients in the product.
Ingredients that appear near the top of the list will be present in relatively high proportions. Bread made with sprouted grains is a good option. When a grain is sprouted, its nutrients become easier to digest and more available to the body for use. It can be a better source of protein, fiber, vitamin C, folate , and other nutrients. Ezekiel bread is a type of high fiber bread made with only sprouted grains and no flour.
People should keep sprouted grain bread in the refrigerator or freezer. Ezekiel bread is available for purchase online. Learn more here about Ezekiel bread and other foods that can help people with diabetes. A person with celiac disease has a severe autoimmune reaction to gluten that causes intestinal damage, so eating gluten can be very dangerous.
Scientists have shown that avoiding gluten can cause people to stop eating foods that may be healthful for them, such as whole grains. A study found that consuming gluten does not increase the risk of heart disease, but avoiding whole grains in order to eliminate it may increase the risk.
People who need to avoid gluten can find gluten free bread in many grocery stores or purchase it online. Learn more here. People who have a wheat allergy should not eat bread containing wheat flour, but they can choose those made from rye or other types of flour.
When a person with a wheat intolerance consumes wheat, they might feel bloated and uncomfortable. Eating wheat bread is not dangerous for people with a wheat intolerance, but choosing rye or other types of bread can reduce discomfort. If a person with an allergy consumes a product they are allergic to, this can, in some cases, lead to anaphylactic shock. Symptoms include a rash, swelling, and difficulty breathing.
Anyone who experiences these symptoms needs immediate medical attention, as anaphylaxis can be life threatening. Do you know how to recognize anaphylaxis and what to do if it happens?
Find out here. Consuming wholemeal bread in moderation should not cause weight gain, but it will provide the necessary energy for the body. However, a person who wishes to manage their weight or lose weight should consider the following points:. Taking in more calories than the body needs for energy will lead to weight gain.
If bread becomes a default meal or snack, it can crowd out more healthful foods. White bread sandwiches that contain processed meat , butter, and mayonnaise can add many unnecessary calories by increasing fat and carbohydrate intake. Whole-grain bread can be a healthful option for people who wish to lose weight, but it depends on how they include bread in the diet. Can I eat bread if I have diabetes?
However, for vegans, vegetarians and those who base their diets around grains and legumes, antinutrients can contribute to serious nutritional deficiencies. Soaking and sprouting grains before baking is an easy and effective way to reduce antinutrient content and enhance nutrient absorption 19 , Grains contain antinutrients like phytic acid, which can block the absorption of minerals, such as iron, zinc, magnesium and calcium.
However, some types are enriched with extra micronutrients to boost their nutritional value and prevent deficiencies. Though the US does not currently mandate fortifying food products like bread, many manufacturers choose to enrich their products with these key vitamins and minerals Other countries, including Canada, have strict rules and regulations that require the addition of certain nutrients to many types of flour While each serving of enriched bread supplies only a small amount of the micronutrients you require, it can help you meet your needs when paired with an otherwise healthy diet.
Bread is often enriched with important vitamins and minerals, including iron, riboflavin, thiamine and niacin. Whole-grain consumption is tied to a number of impressive health benefits.
In fact, eating whole grains may lower your risk of heart disease, diabetes, obesity and even colorectal cancer 23 , 24 , 25 , Keep in mind that bread is made from grains that have been pulverized to form smaller particles. This process speeds up your digestion and diminishes many of the potential health benefits For this reason, the benefits of whole grains like oats , buckwheat and barley may not apply to certain types of bread or other refined grains.
Certain types of whole-grain bread may also be made from less-processed grains, which are digested more slowly and may carry more health benefits. Whole-grain consumption may provide a lower risk of heart disease, diabetes, obesity and colorectal cancer — though these same benefits may not apply to certain types of bread.
Making smart choices about which types of bread you eat can optimize your diet and sidestep the negative side effects associated with unhealthy bread. For starters, whole-wheat bread is a better option than white bread because it provides a higher amount of fiber and protein, both of which slow the absorption of sugar in your bloodstream to keep blood sugar steady 13 , Whole-wheat bread is also richer in several key nutrients, such as manganese and selenium 1 , 3.
Selecting bread made from sprouted grains — such as Ezekiel bread — is another great option to maximize the nutritional benefits of your bread. Sprouting is a process that involves repeatedly soaking and rinsing grains over a period of several days to enhance the digestibility and nutritional value of the final product.
Studies show that sprouted bread contains more fiber, folate, vitamin E, vitamin C and beta-carotene but fewer antinutrients 2 , 19 , Whole-wheat bread is higher in fiber, protein and several nutrients.
Sprouted bread is also lower in antinutrients and rich in fiber and folate, vitamin E, vitamin C and beta-carotene. Bread is high in carbs, low in micronutrients, and its gluten and antinutrient contents may cause issues for some people. Bread is a staple food for most people. However, most conventional wheat bread is unhealthy. Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible. Have you ever wondered about what happens to your body when you have a ham and cheese on white bread?
What about when you toast up a slice of white to eat alongside your breakfast? Or how about when you simply butter up a roll with dinner? For decades we've been told that white bread is bad for us, but how bad is it, really, if we're eating it at all of these meals!?
We combed through multiple studies to find out exactly what goes on in your body when you bite into white bread and how that can affect your health long-term. White bread is a high-carb food.
In fact, it's so high carb that there's very little else in it! According to data published in the journal Diabetes Care , white bread has a glycemic index GI of 75, making it rank very high on the glycemic index, as the highest rating you can go is —which is for pure glucose. The glycemic index is a measure of how drastically a food can make your blood sugar rise.
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