Connect with us

Health

Secret Side Effects of Eating Bread, Say Dietitians

Published

on

Contrary to popular belief, bread is not the enemy—that is, if you’re choosing the right kind of bread— plenty of loaves lining grocery aisles are packed with sugar, unhealthy fats and dangerous additives. When the carbs in bread are “highly processed—think white bread—they lack nutrients, such as fiber, vitamins, and minerals,” says Mary Stewart, RD, LD, Founder of Cultivate Nutrition. If you choose a healthier, whole grain bread that’s minimally processed, you end up getting a great source of fiber, complex carbs (the good kind), and essential nutrients—all of which benefit your health.

Choosing wisely means checking the ingredient list when shopping for a loaf.

“Look for bread that is organic, made with whole grains or sprouted grains and contains at least 3 grams of fiber per slice,” says Stewart, who recommends “sprouted bread such as Ezekiel and bread made with whole grains and seeds.”

Read on for the secret side effects of eating bread. Then, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

Shutterstock / Drazen Zigic

Our bodies need carbs.

“Simply put, carbohydrates supply the body with energy,” says Kate Turner, MA, RD, founder of Live Well with Kate.

As a “primary source of fuel, your body breaks down simple and complex carbs into glucose to be used by cells throughout your body or to be stored in muscle or the liver for future use,” says Stewart.

If you want that boost of energy to last, opt for whole-grain bread. Stewart explains that white bread will give you some immediate energy, but because it has a minimal amount of fiber and lacks vitamins and minerals compared to whole grain bread you’ll likely feel hungry sooner.

RELATED: The 18 Unhealthiest Breads on the Planet

bread
Shutterstock

When you’re eating refined carbs that are “typically void of the vitamins and minerals needed, your body must pull from its own vitamin and mineral stores. This can leave you feeling tired and depleted,” says Turner.

That’s why it’s important to buy whole-grain bread, which “offers all the nutritional benefits of the entire grain (bran, endosperm, and germ), including B vitamins, protein, healthy fat, and fiber, says Stewart. “According to the Whole Grains Council, without the bran and germ (like in white bread), about 25% of a grain’s protein is lost, and it’s greatly reduced in at least 17 key nutrients.”

bread
Vicky Ng/ Unsplash

“Carbohydrates that are rich in fiber, like some whole grains, can help keep you fuller for longer by slowing down your digestion, and improving your overall gut health,” says Turner.

However, it’s likely you’re not getting enough fiber.

“Only 5% of Americans consume the recommended amount of daily dietary fiber (roughly 24 grams for women and 38 grams for men),” says Stewart. “The benefits of eating fiber range from healthy, regular bowel movements (preventing constipation) to feeding your good gut flora, which leads to a healthy gut microbiome— impacting digestive health, mood, weight, and immune system—and supporting the elimination of toxins.”

So adding whole-grain bread to your routine not only helps you reach your fiber quota, but also supports healthy digestion and a slew of other health benefits.

Speaking of the gut. here are 20 Foods That Relieve Your Gut Problems, Say Dietitians.

honey wheat bread
Shutterstock

If you’re chowing down on white bread, you may feel more depleted than energized. This is because “carbs eaten alone (without protein, fats, or fiber) cause your blood sugar to spike and then crash,” says Turner.

Does that hangry fatigued feeling ring a bell? That blood sugar roller coaster isn’t good in the long run.

“The sharp increase in blood glucose levels [from highly processed bread] along with frequent consumption may increase your risk for Type 2 diabetes, heart disease, and obesity,” says  Stewart.

whole grain sliced bread
Shutterstock

Once again, if you’re opting for bread that’s full of refined carbs, it’s likely you may feel bloated after. Eating too many processed carbs can leave you with uncomfortable bloating in the abdomen because your body takes on water when trying to store energy.

Although, even if you’re eating whole-grain bread you could still feel a little bloated due to its high fiber content. Turner recommends drinking enough water to help it pass.

Get even more healthy tips straight to your inbox by signing up for our newsletter! After, read these next:

Entertainment4 mins ago

BBNaija 2021: Netizens Troll Female Housemates As They Make Grand Entry Into The Big Brother House

Entertainment28 mins ago

BBNaija 2021: Meet The Female Housemate With 11 Tattoos

World34 mins ago

Democratic Republic of Congo: Muslims murder at least 16 people, including 6 women and 2 children, in road ambush

News36 mins ago

BBNaija Season 6: Meet Arin, the housemate with 24 piercings and an “Ashewo” personality

Lifestyle44 mins ago

Urethra Diseases in Men and Women and How to Identify Them

Entertainment1 hour ago

BBNaija 2021: Ebuka’s Super Dapper Look For Launch Day 2 Tonight (Photos)

World1 hour ago

Nigeria: Muslims block road, kidnap Christian travelers, let the Muslims go on their way

Lifestyle2 hours ago

5 Key Facts About Thermography

Entertainment2 hours ago

Actress Etinosa Idemudia Becomes A New House Owner in Lagos (Photos)

Metro2 hours ago

Lady Gives Bestie the Beating of her Life for Sleeping with her Man

News2 hours ago

Trial of alleged killer Of Akwa Ibom jobseeker, Iniubong Umoren, begins on Monday

Lifestyle3 hours ago

How The Pain Killers Can Be Pain Causers? And How To Get Rid Of Them?

Politics3 hours ago

White Jesus Fix It! Tiffany D. Cross Calls Out “50-Year-Old” Bully And Blackface Connoisseur Megyn Kelly Over Attacks On Naomi Osaka

Entertainment3 hours ago

BBNaija 2021: Obi Cubana Throws His Support Behind Anambra Housemate, Cross

World3 hours ago

Ben & Jerry’s Board chair supports jihad terror against Israel, has defended Hamas and Hizballah

News3 hours ago

There won’t be bickering over choice of my successor –Umahi

Entertainment3 hours ago

Watch BBNaija Season 6 Housemate, Boma On American TV Series, The Blacklist

News3 hours ago

Comedienne/actress, Etinosa, acquires a home in Lagos

News3 hours ago

IPOB: Security alert in Abuja as Nnamdi Kanu faces trial tomorrow

Lifestyle3 hours ago

The Benefits of Mercury Free Dental Fillings

News23 hours ago

Meet BBNaija housemate, Niyi’s beautiful Wife, Bella (Video/Photos)

News19 hours ago

“I’m a moving train, I’ll crush you” – Peruzzi reacts after being called out for walking out on fans (Video)

World5 hours ago

UK: Muslim reportedly stabs Christian speaker Hatun Tash at Speakers’ Corner

News16 hours ago

#BBNaija2021: Checkout impressive interior of the Big Brother house for this year’s edition (Photos)

Entertainment23 hours ago

BBNaija Season 6: Who Is Niyi? All The Facts About BBNaija 2021 Housemate Niyi

News7 hours ago

“So many fine boys in Nigeria but Big Brother decided to select the M*nkeys” – Bleached Nigerian Male-Barbie, Bobrisky writes.

Entertainment21 hours ago

BBNaija Season 6: Photos Of “Happily Married” Niyi, With His Wife And Son

News20 hours ago

BBNaija former housemate, Dorathy, reacts after seeing the “washing machine” in Biggies house this season

Entertainment23 hours ago

BBNaija Season 6: All You Need To Know About BBNaija 2021 Housemate JayPaul

Entertainment20 hours ago

BBNaija 2021: Who Is Sammie? All The Facts You Need To Know About BBNaija 2021 Housemate Sammie

News11 hours ago

BREAKING: Abducted students of Kaduna Baptist school regain freedom

News14 hours ago

Oyedepo reportedly pays graduate pastors N38,000 monthly

News4 hours ago

Family announces burial details of murdered Super TV CEO

News11 hours ago

#BBNaija 2021: Jaypaul reveals he was turned back day of 2020 premiere

News15 hours ago

I was in debt before COVID-19 pandemic – Ubi Franklin

News16 hours ago

Uzodinma to Imolites: Expose me if I ever steal public funds

News14 hours ago

Olamide reveals why he features artistes who have no platform

News16 hours ago

Igboho: It’s better for us to kill him in Benin than return him to Nigeria

World24 hours ago

Can the Hamas-Linked AP Any Longer Be Considered a News Source?

Lifestyle21 hours ago

Five Important Things To Know Before Going For A Hair Transplant

Trending