Is Bread Healthy? All Advantages and Disadvantages of Bread

Bread is prepared from the baked dough, which is itself created by mixing water and flour. Most countries consume bread as a staple food. So, one must know, is bread healthy? It is used to make sandwiches with meats, vegetables, and other mashed ingredients. Butter, jam, sweet and spicy sausages, as well as soup and gravy can be served with it. 

So, one may ask a question, is bread healthy?

Bread is the vital source of calories in the form of carbohydrates, which are needed by our body for normal body processes. It also contains fiber that makes a person feel full without overeating. The protein you get from it will help to make your muscular mass, and also some essential minerals are present in the bread.

Continue reading to learn more.

Is Bread Healthy? 7 Benefits You Should Know About!

The popularity of bread can be attributed to its use. However, you may have heard that bread isn’t good for your health. Is this true? Bread contains many carbohydrates in it and is low in essential nutrients as compared to other dietary products. But still, there are many bread health benefits.

Benefits of eating bread for health – Infographic

Reduce Appetite

Ghrelin is a hunger hormone found in the human body. Proteins present in bread cause a reduction in the production of the ghrelin hormone in the body. Less ghrelin means less hunger. Less hunger leads to less consumption of food, thus reducing appetite and preventing us from overeating.

Bone Health

Bread is useful for bone health as it contains protein. Proteins are useful in maintaining bone mass as you grow up. 

is-bread-healthy

Prebiotic Effect

There are some microbes or bacteria in the human body, called probiotics. These bacteria are found in the human gut and intestine and provide essential vitamins to the body. These bacteria are also helpful in the immune system. The food of these microbes or probiotics is called prebiotic. And bread is a good prebiotic source for these bacteria. When you take bread, probiotics get their food and grow healthy, which benefits the body

Micronutrients

Bread has a lot of micronutrients in it like iron, calcium, selenium, niacin, riboflavin, and thiamine. These essential and trace minerals are of great importance to the body.

Prevent Colorectal Cancer

Fibers do not contain any nutrients, but they still aid digestion, which helps the body function well. And recent researches show that food containing more fibers can prevent colorectal cancer. 

colorectal-cancer

Low in Fat

The low-fat content of bread is good for people trying to lose weight. On the other side, higher amounts of fats in the body cause obesity and high cholesterol levels, which can cause many health disorders including heart strokes.

Provide Folic Acid

Folate is a type of vitamin B which our bodies cannot synthesize. So, we have to obtain it from the outside. Manufacturers sometimes add folic acid to bread as a supplement. Folic acid contributes to the maturation of red blood cells and also to cellular division.

Bread has many beneficial effects on health, but on the other hand, it is low in nutrients and can cause health complications when consumed regularly.

  • The high glycemic index of bread can cause high blood sugar levels in the body, which causes diabetes and other heart diseases.
  • Bread does not contain vitamin B which is necessary for the breakdown of carbohydrates and provides energy. Lack of vitamin B causes many problems and there is an inadequate amount of energy production.
  • White bread can also cause constipation.

Top 5 Healthiest Bread Brand

Many people want to know, which bread is the healthiest? There are a lot of varieties of bread. Some contain a lot of fiber, vitamins, carbohydrates, and more nutrients than others. Choosing the healthiest type of bread is the main problem for people. Some of the healthiest types of bread are discussed below:

100% Whole Wheat Bread

Whole grain wheat bread is one of the healthiest types of bread. It contains a lot of nutrients in it like fibers, carbohydrates, proteins, fats, vitamins, minerals, and calories. It’s the purest form of wheat, containing no additives. Refined wheat bread doesn’t have the same nutrients as pure wheat bread does because it goes through many processed procedures.

oat-bread

Oat Bread

Oats are cereal grains and also one of the healthy foods. Oat bread without wheat flour is a mixture of oats and grains. Oat bread is also one of the healthiest types of bread. This bread contains a lot of nutrients and essential elements in it including

  • Fibers
  • Zinc(Zn)
  • Magnesium (Mg)
  • Iron (Fe)
  • Vitamin B1
  • Proteins
  • Calories
  • Carbohydrates

The consumption of oat bread helps lower cholesterol levels in the body.

Sourdough Bread

Sourdough bread is made by fermentation. Sourdough bread is the healthiest because it is easily digestible and contains fibers, proteins, calories, and carbohydrates in it.

Flax bread

Flax bread is made up of flax seeds and grain flour. Bread with flax seeds is rich in nutrients like proteins, dietary fibers, potassium, sodium, and vitamins. It contains alpha-linolenic acid, which is good for reducing cholesterol levels. High cholesterol levels may cause heart failure.

rye-bread

Sprouted Rye Bread

100 % sprouted rye bread is purely made up of rye flour. Rye has more nutrients than wheat. You will feel fuller for a longer period when you eat it because it contains soluble fiber. Eating sprouted rye bread has the main benefit of controlling insulin levels. Higher levels of insulin in the blood may cause diabetes type 2. 

The Main Nutrients in Bread

Bread nutrition value is of great importance when it comes to health. Carbohydrates are the main nutrients present in the bread. Some other nutrients present in one slice or 32 grams of bread include:

Is White Bread Bad for Losing Weight?

One must know, is bread healthy for weight loss? Due to its high glycemic index, white bread is not a good choice for weight loss. On the other, brown bread has high nutritional values and low fat and sugar content, making it the healthiest bread for weight loss and diabetic patients. 

You cannot lose weight by eating white bread products, because there are many calories in them. When a person consumes more calories than he burns, he becomes obese, and white bread contains a lot of calories. So, white bread is not recommended for weight loss.

Is There Any Advantage to Eating White Bread?

The majority of people think that white bread has no advantages, but it’s not true. But there are many health benefits of white bread. It contains proteins, carbohydrates, and fibers in it. A lot of micronutrients are present in white bread which is beneficial for your body like:

  • Selenium is good for thyroid health.
  • Manganese is good for the metabolism of carbohydrates and cholesterol.

Is Bread An Alternative Source of Protein for Vegetarians?

Yes, bread can be a good alternative source for vegetarians. Vegetarians do not eat meat, but it is a good source of protein. So, bread can be used as an alternative protein food for vegetarians. So, bread helps vegetarians to achieve their daily protein goals without eating meat.

How to Choose The Best Bread while Buying?

While buying the best bread from markets. Look that the bread has no synthetic sweetener in its ingredients. The amount of fiber should be only three to five grams. 100% whole grain bread should be the priority ingredient in it.

How Long Does Bread Last?

Bread can last about a maximum of 7 days. But many factors influence its shelf, lifelike ingredients present in the bread, and other storage methods. Many bread manufacturers add preservatives to it to increase its shelf life. 

The type of bread also affects its shelf life, whether it is homemade or store-bought.  Warm and moist environments are not suitable for bread. Refrigeration can increase the bread shelf life of a beard by up to 3 -5 days. So the shelf life of a beard depends on ingredients, storage method, and type of bread.

What Are The Signs that Bread Has Gone Bad?

The following special characteristics indicate that bread has gone bad and cannot be eaten:

  • If there is a bad odor in bread, it indicates it has gone bad.
  • Mold growth on bread. Mold is a type of fungus that grows on bread. Mold can be white, black, dark, or orange. The fungus absorbs the nutrients on the surface. If you see some strains of mold on bread, then it means bread has gone bad.
  • If the taste of bread is not good, and it is difficult to swallow because of its hard texture, then it also indicates that bread has gone bad.

FAQs

Question: How many calories are present in bread?

Answer: The number of calories found in bread directly depends on the type of bread. One slice of white bread contains 32 calories, while one slice of brown bread contains 75 calories in it.

Question: Is brown bread good for health?

Answer: It is a healthy choice to take brown bread in your diet plan. It is rich in nutrients and fibers and also good for weight loss. It makes you feel fuller for longer. Brown bread is useful to reduce cholesterol levels. It also keeps sugar levels in check and helps with bowel movements.

Question: Is it ok to eat bread every day?

Answer: People often ask this question. We all know that excess of everything is bad. You can consume bread every day, but in a required amount that fulfills your carbohydrates and proteins goals. Moreover, quantity also matters. According to the requirements, you should eat bread. First, see the number of carbohydrates and proteins present in one slice, then eat it every day.

Conclusion

So, the answer to the question mentioned as is bread healthy is yes. Bread is rich in carbohydrates, proteins, and other minerals. 

Varieties of bread are found in markets, having different nutritional values. But bread contains fewer nutrients as compared to other diets. If someone wants to use bread as a healthy diet, it can be used in conjunction with some other supplements.

Dr Umme Hurayra

Dr Umme Hurayra

Hi, I'm Umme Hurayra. I am currently studying MBBS in Mymensingh Medical College. Medical science is an incredible thing. I like to share my knowledge with everyone.

Wholesomealive.com -a blog about Healthy Living
Logo