In a diet culture dominated by fad diets, bread has been demonized due to its high carbohydrate (and gluten) content and avoided by health-conscious people who believe it contributes to weight gain. Carbohydrate-rich foods, namely bread, have taken root as public enemy #1 when it comes to achieving goals such as healthy eating and gut health, but Oprah is currently virally expressing her love for it. I think it speaks for all of us when it’s emphatically expressed in a TV commercial (see: “I love bread” Oprah meme). There’s no doubt that bread provides a deliciousness factor, but is it unhealthy enough to substitute bread for low-carb or gluten-free alternatives? Is that all right?
I consulted a registered dietitian and finally put an end to the long-running debate. Read on to find out what they had to say.Spoiler: Bread is No enemy. It’s time to brush up on those bread-making skills — your gut health may thank you.
health benefits of bread
In addition to satisfying cravings, eating certain types of bread can prevent a major case of FOMO: missing out on vital nutrients. “Because of the variety of fibers, vitamins and minerals found in certain breads, bread may be beneficial for gut health,” explains registered dietitian Jonah Bourdeos. “Fiber in particular is essential for optimal gut health. Think of fiber as a natural broom for your gut. Fiber softens stools and helps them move along the digestive tract.” Wirtz noted that bread made with whole grains is rich in fiber and prebiotics. This is another name for a compound that nourishes the good bacteria in your gut and promotes a better environment for bacteria to thrive.
But the health benefits don’t stop there. “Bread can also be a source of resistant starch, a type of starch that cannot be broken down by digestive enzymes,” said Kim Krup, registered dietitian dietician and owner of Gut Health Connection. “This undigested starch ends up in the large intestine, where microbes break it down to produce compounds that reduce inflammation, train the immune system, and protect the intestinal lining.” Bread isn’t the only source of fiber and prebiotics (fruits and vegetables are also essential sources of fiber!).
Certainly, bread has more carbohydrates than protein and fat, but foods high in carbohydrates are a healthy diet because carbohydrates fuel the body with energy that is used to support physical function and physical activity. Plus, certain breads are made up of complex carbohydrates (the aforementioned good fiber and starch) that take longer to digest and prevent blood sugar spikes. So you can take your bread and eat it!
what about gluten?
Since sliced bread, going gluten-free seems like the best thing to do, but is gluten (the protein found in grains such as wheat, barley, and rye) really unhealthy? And because celiac disease, an autoimmune disease that damages the small intestine, is on the rise steadily, we also saw a big trend among non-celiac individuals avoiding gluten,” says Mama Loves Best, R.D.N. explained Mary Werts, a consultant at It is important to distinguish between those who are allergic to or sensitive to gluten and those who believe it is unhealthy and avoid it. If you do well without gluten, work with your doctor or dietitian to create a gluten-free diet to compensate for any nutritional deficiencies just like any other food allergy. Nutritious foods such as eggs and nuts.
However, those who ditch gluten to classify it as a “bad” food, think twice. must be ingested. Just because one way of eating is trendy doesn’t mean it’s right for you (literally and figuratively, always listen to your intuition).
Studies show that only 6% of the population is gluten intolerant and about 1% have celiac disease. for the rest of us? Products containing gluten, such as bread, can be part of a nutritious diet. You can miss out on grains, fiber, and micronutrients. Also, gluten-free processed foods are often nutrient-poor and high in sugar (always check ingredients!). The Bottom Line: Despite gluten’s bad reputation, gluten-free is not healthier unless you have an allergy or intolerance.
What kind of bread should I choose?
Not all breads are created equal. As with all other store-bought foods, some products are minimally processed and contain nutrient-dense ingredients, while others are highly processed and devoid of nutrients. Burdeos suggested opting for whole grain bread (think: 100% whole wheat). Refined grains that have had many nutrients removed (i.e. conventional white bread, processed bakery products, etc.). Please,” Krupp asserted. “If there is no word ‘whole’, the fiber has been removed. ”
Another expert’s favorite? Good old sourdough. Some studies suggest that sourdough bread acts as a prebiotic that nourishes gut bacteria, explains Wirtz. Eating sourdough bread allows the fermentation process to take place, which improves digestion, boosts nutrient intake of minerals and vitamins, and improves gut health. Not all types of bread are nutritious, but that doesn’t mean you have to stretch your arms to eat healthily.
