Carb lovers rejoice: there is some good news to tell!
Contrary to common assumption, bread is not the enemy—at least not if you choose the appropriate kind of bread—many loaves adorning supermarket aisles are loaded with sugar, bad fats, and harmful additives. According to Mary Stewart, RD, LD, Founder of Cultivate Nutrition, "highly processed carbs—think white bread—lack nutrients such as fiber, vitamins, and minerals." When you choose a healthy whole grain bread with little processing, you'll get a good supply of fiber, complex carbohydrates (the suitable type), and critical nutrients, all of which are good for your health.
When buying a loaf, make sure to check the ingredient list.
"Look for organic bread that is prepared with whole grains or sprouted grains and has at least 3 grams of fiber per slice," Stewart adds, recommending "sprouted bread like Ezekiel and bread made with whole grains and nuts."
Continue reading to learn about the secret side effect of eating bread.
1. You feel more energized.
Our bodies require carbohydrates.
"Carbohydrates simply provide energy to the body," says Kate Turner, MA, RD, of Live Well with Kate.
According to Stewart, "your body breaks down simple and complex carbs into glucose to be utilised by cells throughout your body or stored in muscle or the liver for future use" as a "primary source of fuel."
Choose whole-grain bread if you want your energy boost to last. White bread, according to Stewart, will provide immediate energy, but because it contains less fiber and lacks vitamins and minerals than whole grain bread, you will likely feel hungry sooner.
2. You replenish your vitamin, mineral, and nutrient stores.
When you consume refined carbohydrates, which are "usually devoid of the vitamins and minerals required," your body is forced to draw from its vitamin and mineral resources. "You may feel exhausted and depleted as a result," Turner explains.
That's why Stewart recommends purchasing whole-grain bread, which "provides all of the nutritional benefits of the full grain (bran, endosperm, and germ), including B vitamins, protein, healthy fat, and fiber." "The Whole Grains Council estimates that without the bran and germ (as in white bread), around 25% of a grain's protein is lost, and at least 17 important nutrients are substantially diminished."
3. You promote a healthy digestive system.
"Fiber-rich carbohydrates, such as some whole grains, can help keep you satiated for longer by slowing down digestion and enhancing your overall gut health," Turner explains.
However, you may be lacking in fiber.
"Only around 5% of Americans get the recommended daily quantity of dietary fiber (about 24 grams for women and 38 grams for men)," Stewart says. "The benefits of dietary fiber range from healthy, regular bowel movements (which avoid constipation) to feeding your beneficial gut flora, which leads to a healthy gut microbiome—which influences digestive health, mood, weight, and immune system—and helping the elimination of toxins."
As a result, included whole-grain bread in your diet not only helps you meet your fiber goals but also promotes good digestion and has a boatload of other health advantages.
4. Your blood sugar levels may rise.
If you're eating white bread, you can feel exhausted rather than energized. According to Turner, "carbohydrates taken alone (without protein, lipids, or fiber) cause your blood sugar to surge and then plummet.
Do you know what it's like to be hungry and tired? In the long run, that blood sugar roller coaster isn't healthy.
"The rapid rise in blood glucose levels [caused by highly processed bread] combined with regular eating may increase your risk of Type 2 diabetes, heart disease, and obesity," Stewart explains.
5. You may experience bloating.
Again, if you choose bread that's high in refined carbs, you're likely to feel bloated afterward. Because your body takes on water to retain energy when you eat too many processed carbs, you may experience painful bloating in your abdomen.
However, due to the high fiber content of whole-grain bread, you may still feel bloated after eating it. Turner suggests drinking plenty of water to help it go away.