Bread: Benefits and Beyond

We all know that bread, once a staple of the American diet, has gotten a bit of a bad rap, Bread seems to be avoided by lots of people for all kinds of reason, which include concerns that “it’s fattening, it leads to bloating, and it’s calorie-dense”, etc. But no matter how you slice it, these impressions are not based on reliable nutrition information.

Whole grain bread, a member of the whole Grains and starchy vegetable food group, has no more calories than other members of the group, which include whole wheat pasta, brown rice, wild rice, quinoa, amaranth, whole grain cereals, squash, potatoes, legumes, peas, and corn.

A serving of any of these whole grains/ starchy vegetables provides about 80-120 calories, 12-18 grams of carbohydrate, and significant fiber.

Carbohydrate, one of the three macronutrients provides, the energy needed for activity and cellular function. Clearly, we don’t’ rely on batteries or solar energy to power up our day, we need carbohydrate. This carbohydrate is found in nutrient based foods, such as low-fat dairy, fruit, and whole grains/ starchy vegetables.

We are often advised to avoid “carbs” but that refers to refined carbohydrate found in sugar, white flour, and sweets. These provide little to no nutrient value.

If we restrict carbohydrate found in nutrient dense foods, we’re running on empty. When that happens, we’re prompted to reach for calorie dense foods to make up for needed, but missing energy. And that does contribute to weight gain, creating a cycle of restriction of nutrient based foods, followed by indulgence in calorie dense foods. Sound familiar?

According to Registered Dietitian, Johna Burdens, fiber, contained in fruits, vegetables, and whole grains/ starchy vegetables supports an environment of optimal gut bacteria, provides needed probiotics, supports regularity, and is a source of “resistant starch”. The fiber in whole grains also reduces spikes in blood sugar levels.

Kim Kulp, a registered dietitian and owner of the Gut Health Connection, reports that “resistant” or undigested starch ends up in the large intestine where microbes break it down to produce compounds that decrease inflammation, support the immune system, and protect the lining of the gut.

So how do you know what to buy?

Choose breads that list “whole grain or whole wheat flour” as the first ingredient. Avoid breads that list “enriched flour”, which is a synonym for white flour, as the first ingredient. Choose cereals that have a ratio of more fiber to less sugar, for whole grain goodness.

So, no matter how you cut it, whole grain bread, along with other whole grains and starchy vegetables, is a wise choice!