Today, we address an increased fear associated with bread consumption. During consultations, it’s common to hear: “I no longer eat bread, Doc!” or “I know it makes you gain weight because it contains gluten!” These expressions are heard frequently, and it’s important to clarify some key points.
The bread itself does not cause weight gain unless consumed excessively, meaning its consumption should not lead to a caloric surplus.
Indeed, there is greater insulin sensitivity and carbohydrate tolerance in the first half of the day, so bread should ideally be consumed during this period. Regarding gluten-containing bread, individuals with clinical conditions such as celiac disease, gluten sensitivity, or irritable bowel syndrome should reduce or eliminate gluten consumption. However, most individuals who exclude bread consumption do not have these clinical conditions; rather, they have formed opinions based on something they saw, read, or heard.
The primary reason people want to eliminate bread is due to feelings of abdominal distension and flatulence. However, these symptoms can be caused by other foods, such as short-chain fermentable carbohydrates.
Bread does not contribute to weight gain when consumed moderately, preferably in the first part of the day, for example, at breakfast or mid-morning. These choices should be evaluated based on individual tastes and habits. There’s no need to force bread consumption at breakfast or mid-morning if one does not have such a habit, as some individuals do not feel as hungry upon waking and prefer other breakfast options.
Some advantages of consuming bread daily include:
A source of energy
Controls satiety and appetite, especially for sweets
Promotes serotonin formation, a neurotransmitter responsible for mood and well-being
Contains B vitamins, which contribute to a healthy brain and active mind
Opting for whole-grain bread provides important fiber for good intestinal function. Whole grain bread also contains minerals like phosphorus and magnesium, which support bone formation and maintenance.
Some disadvantages of consuming bread include:
Disadvantages are associated with excessive consumption or choosing less healthy varieties
It’s important to pay attention to added sugar in some types of industrialized bread. Always check the ingredient label to avoid bread varieties high in sugar.
Gluten, a protein found in most breads, can cause digestive problems, gluten intolerance, or even celiac disease in many people.
Excessive consumption of white bread and refined grain products is associated with higher levels of inflammation in the body, including diabetes mellitus.
Sodium content, especially in processed breads, contains significant amounts of sodium, which, in excess, raises blood pressure and the risk of cardiovascular diseases.
Carbohydrate addiction: Bread can be addictive due to rapid digestion and the release of sugar into the blood. This can lead to constant cravings for more bread and refined carbohydrates.
What is gluten?
Gluten is a protein found in grains, primarily wheat, barley, and rye. It is responsible for the elasticity of bread dough, allowing it to rise and become soft. The two main proteins that form gluten are gliadin and glutenin.
Gluten can cause health problems, especially in people with celiac disease and gluten intolerance. Ingestion of this protein can trigger an autoimmune response that damages the lining of the small intestine and causes a range of nutrient absorption issues. However, most people can consume gluten without any problems. Many foods contain gluten, such as breads, pasta, cereals, etc., and they are staples in many cultures worldwide.
The key is to create a dietary plan adapted to each individual and improve their quality of life.
The content of this article is for informational purposes only and reflects the personal opinions of the authors. It’s not intended to replace professional advice, whether nutritional or otherwise. Before making any decisions based on what you read here, we recommend consulting with a qualified expert in the relevant field.
