Finding healthy bread options that appeal to your taste buds might be complex at times. According to a study published in Frontiers in Nutrition, if you don't consume enough bread, you may not be getting the correct quantity of refined grains and, as a result, adequate nutrients.
After reviewing data from the National Health and Nutrition Examination Survey, the study discovered that some adults in the United States were experiencing a 10% drop in energy levels as a result of avoiding refined grains, causing their diets to be deficient in essential nutrients such as dietary fiber, magnesium, and iron.
"In our society, bread, wheat, and carbs, in general, have a poor rep. Carbohydrates, on the other hand, are your body's best fuel source and the brain's preferred energy source, "Sarah Williams, RD, owner, and founder of Sweet Balance Nutrition told us!
She says she's witnessed a spike in energy levels in many of her customers when they make sure they're receiving adequate carbohydrates. "Carbohydrates should account for 40-60% of calories in a healthy, balanced diet," she explains, adding that this includes bread and cereals.
"Carbohydrates in moderation are beneficial—they assist give your body energy, especially if you plan to perform any physical activity throughout the day," she explains, noting that eliminating bread and other grains from your diet isn't necessary.
In fact, as the study participants' lower energy levels demonstrate, "anytime you eliminate an entire food group, you have to be selective about what you replace it with," Barnes adds. Otherwise, you may experience unfavorable (and possibly harmful) effects.
Barnes argues that if you eliminate bread and grains from your diet without compensating for the calorie deficit with other carbohydrates, you risk running out of calories for the day and becoming exhausted.
Barnes recommended whole wheat and sprouted grain bread, as well as brown rice, barley, oats, rye, whole grain cereals, and crackers, to ensure that you get the needed amount of grain-related nutrients in your daily diet. Williams also recommends eating more quinoa and whole wheat pasta.
"Including these foods in your diet daily will ensure that you get adequate fiber, iron, folate, and magnesium, as well as make you feel satiated and invigorated," she explains. "It's important to remember that foods aren't good or bad; they're all just food, and any item can fit. It's all about finding the right combination of healthy and pleasurable foods, as well as eating the right portions for your body and goals."