Bread can be part of a healthy diet, say nutritionists

One of the foods that many people hate to love is bread. It tastes so good, but we often get messages that nutritionally it’s bad.

There are entire diets centered around cutting out bread and other carbs and shaming the people who eat them, said Natalie Mokari, a nutritionist in Charlotte, North Carolina. “I see a lot of customers who think they shouldn’t eat bread, which is sad for me because bread is a great source of whole grains,” he said.

Yes, it’s true: bread can be part of a balanced diet and carbohydrates are crucial for good health.

According to a 2017 study, it may be a good idea to get two to three servings a day of whole grains, which can be found in bread, as they can prevent type 2 diabetes, cardiovascular disease, and colorectal, pancreatic, and gastric cancer.

“We need carbohydrates to function,” Mokari said. “Carbohydrates are food for the brain. If you notice, whenever you don’t have carbs, you feel really sluggish, you might have brain fog, you just don’t have as much energy.”

If you’re looking for the healthiest bread, there are many factors to consider, like what kind you buy, what you eat with it, and how balanced your relationship with it is, Mokari said.

Wheat, white and yeast

Is there any type of bread that is more nutritious than others? That depends on what you’re looking for.

“It’s important to define your health goals,” said Steph Grasso, a nutritionist and TikTok content creator based in Washington, DC.

Wheat breads offer more vitamins, whole grains and fiber, and have less of a negative impact on blood sugar, which may be helpful for people who have insulin resistance, Mokari said. But some people have a strong preference for white bread. “If you split and put the labels side by side, they’re not really that different,” she said.

For those who have gut health concerns or who want to capture the flavor of white bread without the same level of refining, she suggested trying natural fermentation.

Yeast dough can be helpful for your gut microbiomes, and with a slowly fermenting dough, you can digest gluten more easily. In addition to the type of bread, Mokari recommended observing how it is made.

Look for simple ingredients like flour, water, salt and yeast, she said, especially since it’s easy to introduce higher levels of sugar and sodium into bread products. If you’re looking for more fiber, whole grains are the way to go, Grasso said.

To avoid misleading labels, check the ingredients list — the first word should be “wholegrain” if it’s really wholegrain bread, he added.

PFor a little extra fiber, look for bread with seeds in the crust, Grasso said. And, if possible, shopping at local bakeries can help you find fresh, good-quality bread with simple ingredients, she advised.

What about diet or low-carb breads? Mokari is not a fan. They often have more added and unnecessary ingredients to make them tastier, she said. “But I respect people’s wishes if they really feel low-carb is best for them.”

what to add

People rarely eat bread alone, so it’s important to think about the nutrition of the entire meal.

If you’re concerned about blood sugar, bread can be part of a balanced meal if you add healthy fats and protein, Mokari said. Ç

Carbohydrates like those in bread can provide a quick burst of energy that fails if eaten alone, but adding protein and fat helps keep your boost sustained, Grasso said.

Whether it’s wholemeal bread or white bread, I’m going to encourage you to always have a protein and a fat with it,” added Mokari. For example, if you’re making breakfast, try combining toast with eggs, avocado or peanut butter, she added.

For lunch, sandwiches are underrated for their ability to combine protein, produce healthy fats and carbohydrates, Grasso said. And if she’s eating a big protein salad for dinner, she always makes sure to have carbs like a loaf of bread to go with it.

“It’s a question of balance,” Grasso said. “At the end of the day, it will give you energy – it will make you feel good.”

work with yourself

Even more than finding the best ingredient label, it’s important to know what works for you, Grasso said.

Breads can vary wildly in price, but you can find something that fills you up just as well, no matter what budget you have, she said. “Fantastic doesn’t mean it’s always better,” Grasso said.

And if you like bread, eat it the way you like it, because severely restricting yourself from foods you like can backfire — and it’s not a very happy way to live, she said. “As with anything, the more you restrict, the more you’re going to want it, so keep it in the mix,” Mokari said.

There may be some anxiety about high-carb foods like bread because diet culture has made many people think that it makes people gain weight, Grasso said. But carbs serve an important purpose, and without them, you could end up feeling sluggish and cranky, he added.

“Take that stigma away from bread and other carbohydrate foods that have been demonized and include that as part of a balanced diet,” Mokari said.

“You just have to treat your body well,” Grasso said. “It is healthier to have a non-restrictive mindset and balance it throughout the day.”