Bread is a food made from flour and water with a variety of flavors. Nutritionally, bread provides more than 10% of protein and iron into the body.
1. Bread is low in essential nutrients
Bread is quite rich in calories and carbs (starch) but low in protein, fat, fiber, vitamins and minerals. However, nutrient composition may vary between different types of bread.
Below is a table comparing nutritional content and calories in bread in 3 different types. Note DRI is the Dietary Reference Intake
2. Gluten-containing bread
Products such as bread contain gluten, which is a protein that helps the dough to emerge and make bread with an elastic texture.
Some people may also be sensitive to gluten that causes problems such as bloating, diarrhea and stomach pain. For these cases, the person should avoid eating bread altogether to prevent negative symptoms.
3. Bread high in carbs (starch)
- Bread with a high carbs content with a slice of white bread has an average of 13 grams of carbs. The body resolves carbs into glucose, which leads to an increase in blood sugar levels.
- Some studies show that eating foods with a high blood glucose index (GI) leads to hunger and the risk of overeing. GI is a measure of how quickly food increases blood sugar levels.
- A high-carb diet may also be associated with a risk of type 2 diabetes and conversion syndrome, which is a group of conditions that increase the risk of heart disease.
- However, some types such as whole grain breads high in fiber can slow down the absorption of blood sugar so it helps stabilize blood sugar levels.
- Studies show that increasing the amount of fiber in your diet can reduce your risk of coronaryheart disease, nourish beneficial bacteria in your gut, and increase your stool intake to help you go out regularly.
4. Bread may contain unhealthy substances
Cereals often contain unhealthy substances, these are compounds that prevent the body from absorbing certain minerals. In particular, cereals are high in phytic acid, which is a molecule that links to iron, zinc, magnesium and calcium and prevents the body from absorbing nutrients.
5. Bread from whole grains has few health benefits
- Using whole grains has a number of very good health benefits that reduce the risk of heart disease, diabetes, obesity and even colorectal cancer.
- However, bread made from cereals has been ground into flour to form small particles that are easier to digest but reduce health benefits.
- For this reason, the benefits of whole grains such as oats, buckwheat and barley may not apply to certain breads or other refined cereals.
- However, bread made from whole wheat is more fiber, protein and micronutrients such as selenium and manganese than white bread, making it a better option if you want to lose weight or improve health.
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