Secret side effects of eating bread, say dietitians


Contrary to popular belief, bread is do not the enemy, that is, if you choose the right type of bread, many breads lining the aisles of grocery stores are filled with sugar, unhealthy fats and dangerous additives. When the carbohydrates in bread are “highly processed – think white bread – they lack nutrients, such as fiber, vitamins, and minerals,” says Mary Stewart, RD, LD, Founder of Cultiver Nutrition. If you choose a healthier, minimally processed whole grain bread, you get a great source of fiber, complex carbohydrates (the good one), and essential nutrients, all of which are good for your health.

Choosing wisely means checking the ingredient list when buying a loaf of bread.

“Look for organic bread, made from whole or sprouted grains and has at least 3 grams of fiber per slice,” says Stewart, who recommends “sprouted bread such as Ezekiel and bread made with whole grains and seeds. “

Read on for the secret side effects of eating bread. So, don’t forget to check out our list of the 7 healthiest foods to eat right now.

Shutterstock / Drazen Zigic

Our bodies need crabs.

“Simply put, carbohydrates provide the body with energy,” says Kate Turner, MA, RD, founder of Living well with Kate.

As a “primary source of fuel, your body breaks down simple and complex carbohydrates into glucose that will be used by your body’s cells or stored in muscles or liver for future use,” says Stewart.

If you want that energy boost to last, go for wholemeal bread. Stewart explains that white bread will give you immediate energy, but because it has a minimal amount of fiber and lacks vitamins and minerals compared to whole grain bread, you will likely be hungry sooner.

RELATED: The 18 Most Unhealthy Breads On The Planet


When you eat refined carbohydrates which are “generally devoid of the necessary vitamins and minerals, your body has to draw on its own stores of vitamins and minerals. This can tire you out and exhaust you,” says Turner.

That’s why it’s important to buy wholemeal bread, which “offers all the nutritional benefits of whole grain (bran, endosperm and germ), including B vitamins, protein, healthy fats and fiber,” says Stewart. . Whole Grain Council, without the bran and germ (as in white bread), about 25% of a grain’s protein is lost, and it’s drastically reduced to at least 17 key nutrients. “

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“Carbohydrates high in fiber, like some whole grains, can help you stay fuller longer by slowing your digestion and improving your overall gut health,” says Turner.

However, it is likely that you are not getting enough fiber.

Only 5% of Americans consume the recommended daily amount of dietary fiber (around 24 grams for women and 38 grams for men), ”says Stewart.“ The benefits of eating fiber range from healthy, regular bowel movements (preventing constipation) to eating of your healthy gut flora, which leads to a healthy gut microbiome, impacting digestive health, mood, weight and the immune system, and promoting the elimination of toxins. “

So, adding whole grain bread to your routine not only helps you meet your fiber quota, but also promotes healthy digestion and a host of other health benefits.

Speaking of the gut. Here are 20 Foods That Relieve Your Gut Problems, Dietitians Say.

wheat bread with honey

If you eat white bread, you may feel more exhausted than energized. This is because “carbohydrates consumed alone (without protein, fat or fiber) raise your blood sugar and then collapse“, says Turner.

Does that feeling of hungry fatigue mean anything to you? This blood sugar roller coaster isn’t good in the long run.

“The sharp rise in blood sugar [from highly processed bread] along with frequent consumption can increase your risk for type 2 diabetes, heart disease and obesity, ”says Stewart.

wholemeal bread

Again, if you go for a bread that is high in refined carbs, you are likely to feel bloated afterwards. Eating too many processed carbohydrates can leave you with uncomfortable bloating in your abdomen as your body absorbs water while trying to store energy.

Although, even if you eat whole grain bread, you might still feel a little bloated due to its high fiber content. Turner recommends drinking enough water to help him pass.

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