An ancient 'superfood' sent from heaven
All breads are a great source of carbohydrates, the body's energy fuel. But the carbs in whole wheat bread are digested more slowly than in refined white bread, therefore keeping you going for longer.
Commercially-produced white bread is high on the glycemic index (GI). In fact, white bread and glucose have been given the highest possible GI rating of 100 because they raise blood glucose levels higher and quicker than most other foods.
Current US dietary guidelines state that a "healthy" 1,800-to-2,000-calorie diet could include six slices of bread a day—including up to three slices of "refined-grain" white bread.
Consumed in moderation, all types of bread are deemed healthy. However, to choose a beneficial bread, look for varieties made from 100% whole grain and/or sprouted-grain flours.
Made with a combination of wheat flour and potato flour, potato bread is a tasty alternative to more conventional loaves.
Sprouted grain bread is a healthy alternative to white flour because it's made from whole grains that have been allowed to sprout—that is, to germinate—before being milled into flour. A new buzzword in bread and a health trend on the rise, sprouted wheat bread is also known as Ezekiel bread.
Soda bread is so named because sodium bicarbonate is used as a leavening agent instead of the traditional yeast.
The highly processed flour and additives in white, packaged bread can make it unhealthy—refined flour has no healthy fats or quality proteins, but is mainly simple sugars minus the fiber!
Rye bread is simply bread that is made with rye flour. It can be light or dark in color, depending on the type of flour used and the addition of coloring agents.
There's no need to avoid bread: white or brown. Whole wheat or whole grain is generally regarded as the more healthy option, but white bread eaten in moderation will do you no harm.
Spelt bread is made out of spelt flour instead of wheat flour. High in dietary fiber and protein (which it contains more of than common wheat), spelt bread also provides several essential nutrients including iron, magnesium, and zinc.
The answer to that question depends on who you ask. Some argue that industrial bread production means too many preservatives, additives, and salt. Others are fervent believers that bread can form part of a healthy diet.
Regarded by many nutritionists as the healthiest bread, sourdough bread is made by fermenting the yeast naturally present in flour. Note that sourdough bread made with whole grain flour is better for you than sourdough made with white flour.
Whole wheat bread and white bread have the same amount of calories per slice. But eating whole grain or whole wheat carbohydrates like those found in brown bread is recommended when trying to lose weight.
What's the difference? Well, whole wheat refers to the wheat kernel that has been left completely intact: it hasn't been altered or mixed with other grains. Whole grain may signify one of many types of healthy grain.
It's a fact that whole wheat bread is a better option than white bread because it provides a higher percentage of fiber and protein, both of which slow the absorption of sugar in the bloodstream. This in turn keeps blood sugar levels steady.
As with all foodstuffs, the better the quality, the more healthy it is. Bread is no exception. It's packed full of vitamins, minerals, phytonutrients, complex carbohydrates, and fiber.
Two slices of grainy bread provides around 30 g (approx 1 oz) of carbs, 4 g (0.15 oz) of fiber, and a good shot of vitamins and minerals.
Whereas most types of bread contain added sugar, sprouted wheat bread contains none. It does contain four types of cereal grains—wheat, millet, barley, and spelt—and two types of legumes: soybeans and lentils. So as far as bread goes, this is a good one when minding your waist.
Despite boosting your protein intake, spelt flour is not a high protein food, and a single slice of spelt bread provides just one gram of fat.
Soda bread has just four ingredients: whole wheat flour, baking soda, low-fat buttermilk, and salt. Healthy and hearty, this bread is a good source of energy, yet low on carbohydrates and deters hunger for longer.
Rye bread contains a naturally large amount of fiber and a small amount of fat. It's 100% wheat-free, so it can help alleviate bloating and discomfort.
The fact that it's made using potato, eggs, butter, and additional sugar gives potato bread more cholesterol per slice, so go easy. That said, the nutrients in the potato—potassium, fiber, vitamins B and C—remain.
As a fermented food, sourdough bread can help improve gut health and create sensations of fullness and satiety. This in turn plays a major role in appetite control and the regulation of energy intake.
Whole grains are richer in key nutrients such as manganese and selenium, and they provide more vitamins and, crucially, fiber—a diet higher in fiber helps digestion, and may help people feel fuller, avoiding weight gain.
While wonderfully soft and tasty, so-called "supermarket" white bread offers little in the way of overall health benefits. Even so, evidence tying it to increased weight gain is sketchy. Rather, it completely depends on how your body, specifically stomach bacteria, reacts to it.
Children over the age of two can eat like the rest of the family, and that includes bread. However, whole grain foods, including wholemeal bread, should be introduced gradually.
The argument that bread is the cause of bigger waistlines and the possible origin of more insidious health issues is strong. On the other hand, enough nutritionists out there claim that by making smart choices about which types of bread you eat, you can optimize your diet and dismiss the negative side effects associated with unhealthy bread.
Different breads have different properties. The trick is knowing what is in each slice, and keeping an eye on how much of it you eat each day. And remember: you certainly won't get fat enjoying your favorite sandwich now and again.
See also: Everything you ever wanted to know about fat loss supplements
Eating white bread in excess without maintaining a balanced diet, and without exercising regularly, will eventually result in an increased calorie intake.
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FOOD Health
Bread is one of the oldest prepared foods in history, and has been a staple of our diet since ancient times. But debate surrounds the health benefits of bread. Is brown bread healthier than white bread? Is one type of bread better than the other? And one of the most contentious questions: does eating bread make you fat? Find out the answers by clicking through this gallery.