Does bread make you fat? Should it be avoided? Experts demystify prejudices about food | wellness

The first to be eliminated in low-calorie and weight-loss diets, bread is the most demonized of carbohydrates. However, this comforting, fragrant, crunchy and delicious food is the backbone of ancient culinary traditions not only in the West, but also in the Middle East, the African continent and Asian countries such as India and Pakistan. From French baguette to Indian naan, Mexican tortilla, Eritrean himbasha and German pumpernickel, there are countless types of bread baked at the same time every day, from one end of the planet to the other.

But with the carb-avoidance craze that has recently gripped the Western world, this staple food is often overlooked to the detriment of taste, and perhaps even a balanced diet. And the basket of bread at the table is now seen as enemy number one. But with reason? Is bread bad for you? Does it make you fat as commonly believed? And once again, which bread to choose if we don’t want (or can’t) do without it? And which bread is the healthiest and most nutritious? Below, functional nutritionist Rose Ferguson answers these questions.

Does bread always make you fat?

The idea that bread is intrinsically a food that is not good for you and makes you fat is a simplification. The key is bread selection and portion control. Not all breads are the same and understanding this difference is essential to making healthier choices. The difference between a highly processed white bread and a seeded rye sourdough bread, for example, is huge in terms of nutritional value.

White bread, often made with highly processed wheat flour, lacks the nutritional benefits of its whole wheat counterparts. This processing removes essential nutrients and fiber, resulting in a product that can cause spikes in blood glucose levels, contributing to energy crashes and potentially encouraging a cycle of unhealthy food cravings, overeating and weight gain.

The problem with refined wheat flour goes beyond the simple loss of nutrients: as already mentioned, its impact on blood glucose levels is significant. Foods prepared with these processed flours can lead to rapid increases in blood sugar, harming metabolic health over time. This is in stark contrast to the slower, more balanced energy release of the best, healthiest types of bread, which offer a more complex nutritional profile and are better for our overall well-being, i.e. whole grain bread, seed bread and natural bread.

I strongly believe that as a culture we are very dependent on grain-based foods due to their convenience. It is often easier to prepare a sandwich than to grill fish or meat with vegetables. However, I know that this convenience comes at a cost to our health. In my opinion, cereals and breads have their place in our diet, but the predominance of processed cereals and the huge amount of cereal-based foods we consume is an issue we need to address.

How to choose the best bread: the characteristics we should look for

When choosing bread, give priority to wholemeal options. They contain the entire grain – the bran, germ and endosperm – and offer the full spectrum of nutrients and fiber. Also, choose bread with a short list of recognizable ingredients: this generally indicates less processing. Choose breads that include nuts and seeds, which provide proteins and healthy fats that help us feel fuller for longer. Avoid breads with added sugar, excess sodium, unnecessary preservatives or artificial colors. These additives can reduce the nutritional value of bread and, if consumed in excess, can cause health problems.

What are the healthiest and most nutritious types of bread?

100% whole grain bread: rich in fiber, vitamins and minerals, promotes digestive health and helps regulate blood sugar levels

Pumpernickel: produced with whole rye cereals, has a low glycemic index, useful for controlling blood sugar

Sourdough Bread: The fermentation process reduces phytates, improving mineral absorption, and helps break down gluten proteins, making them more easily digestible for some

Rye bread: rich in fiber, promotes a feeling of satiety

Oat Bread: it also provides good fiber and is gluten-free

Sprouted bread: Sprouting increases nutrient levels and decreases antinutrients, making it a great choice if you can find it.

Buckwheat bread: It is gluten-free, dense and rich in nutritional values. Furthermore, buckwheat is not wheat, nor is it a cereal, it is a seed

Bread with seeds: such as flaxseed, chia, pumpkin and sunflower seeds

Is gluten-free bread good or bad for people without celiac disease?

These baked goods are specifically formulated for people who cannot tolerate gluten or who have chosen to avoid it. Gluten is a protein found in grains such as wheat, barley, rye and others. For those who do not suffer from gluten-related illnesses, choosing gluten-free bread does not automatically bring health benefits and can lead to a less nutritious diet.

In fact, in many cases, in gluten-free bread, flours that contain gluten are replaced by alternatives such as rice or tapioca flour, which can result in a product with a lower fiber content and essential nutrients such as iron, B and folate. , compared to their whole grain counterparts. Additionally, for a pleasant texture and flavor, some gluten-free breads may contain higher levels of sugars and low-quality fats, which can contribute to unwanted weight gain and other health problems if consumed in excess. So they’re not inherently healthier, but there are some great options that are. Breads made with flours like buckwheat are actually a healthier choice. They offer a robust profile of vitamins, minerals and fiber, without the unnecessary additives found in many commercial bread options, gluten-free or not. In my opinion, opting for these healthy, minimally processed, gluten-free breads is a far superior choice for everyone.

What are the health benefits of bread when we choose the right bread?

Choosing the right type of bread can contribute to the intake of essential nutrients, such as dietary fiber, which promotes digestive health, and nutrients such as B vitamins, iron and selenium.

Healthy recipes with bread as a snack

Homemade buckwheat bread with added seeds is the best – it looks like a brick and is not good for sandwiches because it is very dense, but it is super filling and I love it, as I always say. Or seed bread: I like it to be toasted with olive oil, then I rub garlic, add avocado or tomato and onion and finally, on top, poached eggs. Or I prepare toast with lots of butter and Marmite (a typically British paste, based on yeast extract generally used on bread).

This article was originally published in Vogue Italy.
Translated and adapted by Sara Magalhães.