Bread, once a common grocery item, has become a topic of debate due to the rise of low-carb diets and carb-conscious eating habits.
Many people are confused about whether bread is healthy and if consuming it regularly can negatively impact their health.
Fortunately, bread can still be an important part of a balanced diet, offering essential nutrients.
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The Grain Foods Foundation highlights that bread is a good source of folate, fiber, iron, B vitamins, and more.
However, there are some potential downsides to eating bread, especially when consumed in isolation.
Still, many registered dietitians recommend bread as part of a healthy eating plan.
Potential Risks
High-Fiber Bread May Cause Discomfort for Some
While fiber is crucial for digestion and health, not everyone can comfortably handle the recommended 25 to 38 grams of fiber per day, according to the 2020-2025 Dietary Guidelines for Americans.
Some people, particularly those with digestive issues like IBS, may follow a low-FODMAP diet, which limits fiber-rich foods to identify food triggers.
Even without a diagnosis, eating too much high-fiber food can cause bloating, gas, and cramping, especially if your body isn’t used to it.
If this happens, it’s important to gradually increase your fiber intake. Starting with breads that have lower fiber, such as white or sourdough, can be a gentler option.
Your Blood Sugar Might Spike
While bread helps meet nutritional needs, it’s still a carbohydrate that can cause blood sugar levels to rise, as noted by the Harvard T.H. Chan School of Public Health.
When you eat carbs, your body breaks them down into sugar, which enters the bloodstream and triggers insulin release to manage the sugar.
The glycemic index (GI) is a helpful tool for understanding how a food will affect blood sugar.
The lower the fiber content of the bread, the higher its GI.
To prevent blood sugar spikes, especially from higher-GI bread like white bread, pairing it with healthy fats or lean proteins can slow digestion and stabilize blood sugar levels.
This is particularly important for those with diabetes.
You Might Feel Sluggish
While bread provides quick energy, it can also lead to an energy crash if not balanced with healthy fats or proteins.
Without these, you may feel sluggish shortly after eating.
“Our bodies need consistent energy, and bread can be an easy and inexpensive way to provide it,” says dietitian Ruth. “However, it’s important to pair it with foods that provide lasting energy.”
To avoid a crash, opt for high-fiber bread and pair it with other foods that slow digestion.
For example, spreading peanut butter or another nut butter on toast provides protein and healthy fats to balance blood sugar.
Ruth suggests varying what you eat with bread: “Instead of relying on a few pieces of toast for breakfast, try topping one or two slices with smashed avocado and a boiled egg for a more balanced meal.”
