There’s no denying it: bread is part of most people’s diet. Many of them even confess that they consider it irreplaceable for breakfast!
Currently, there is a huge variety of these products on sale in the market, in addition, of course, to the traditional bread made in bakeries. People who care more about healthy eating tend to choose wholegrain versions; others, however, do not exchange white bread “for nothing”!
But the fact is that not even the healthiest breads can be consumed in excess. Otherwise, they offer several health hazards.
And, if you think that the only risk of this excess consumption is weight gain, you are wrong: bread can even lead to the development of diseases such as diabetes.
Check out below a list of some of the problems that the consumption of bread can generate, as well as information on how to consume this food properly, without harming your health:
1. White bread consumption can lead to diabetes
Paula Crook, nutritionist at PB nutrition consultancy, explains that white bread is basically composed of processed flour (simple carbohydrate) “which has a similar action to sugar, which can lead to insulin resistance and, in the future, diabetes”.
2. White bread does not promote satiety and causes bloating
Also according to Paula Crook, white bread is poor in nutrients and does not contain fiber in its composition. “That is, its consumption does not promote satiety. Yeast is also fattening and causes bloating,” she says.
“Therefore, it is recommended that you always choose wholegrain bread, rich in fiber and, if possible, in grains, which will bring satiety and balance the compulsion, without weight gain or damage to the body”, highlights the nutritionist.
Paula reinforces that wholemeal bread has better nutritional quality than white bread, as it contains unrefined flour. “In other words, this type of bread has more fibers that help to promote greater satiety and not lead to a spike in blood glucose in the individual – which can have alarming long-term consequences, such as insulin resistance and overweight”, she explains.
Also according to the nutritionist, a whole grain bread rich in fiber can be considered a healthy food, yes, as long as it is consumed in moderation.
3. Breads are high in carbohydrates and can lead to weight gain
Paula Crook points out that any type of bread has ingredients rich in carbohydrates, whether in the wholegrain, gluten-free or white flour version. “The exaggerated consumption of carbohydrates without an increase in energy expenditure is transformed into fat. That is, the person will gain weight,” she explains.
Thus, it is worth mentioning that not even whole-grain breads should be consumed in excess.
4. Most breads contain gluten
Gluten is a protein found in wheat, oats, rye and barley. Nutritionist Paula explains that for some people, the so-called celiacs, the intake of this protein is harmful to health, causing allergic reactions.
“However, it is not just celiac patients who benefit from not eating products that contain gluten. Research suggests that frequent ingestion of large amounts of protein by hypersensitive people affects some body functions, and can cause some symptoms such as: constipation, rhinitis, asthma, arthritis, dermatitis, mood swings, anxiety and depression “, explains the professional. “A large number of people observe that symptoms are alleviated and even disappear with the removal of this allergenic food from the diet”, she adds.
5. Many breads contain sugar
Few people know, but many breads have sugar in their composition, which, of course, can be harmful to health.
“Refined sugar has no nutritional value. Its consumption raises blood glucose quickly, increasing insulin and, consequently, the deposit of fat in the body. In addition, it is associated with an increase in inflammatory diseases, imbalance of intestinal microflora, increased proliferation of bacteria and fungi in the body”, highlights nutritionist Paula Crook.
How to choose a “good bread”?
Knowing the harm that excessive consumption of bread can offer, the question arises: how to choose a “good bread”?
Paula Crook highlights that a good bread should not contain white flour in its composition. This is presented on the food label as wheat flour enriched with folic acid. “Many so-called whole-grain breads have much more white flour than whole-wheat flour. It is important to observe the first ingredients present on the food label, as these are described from what are in greater amounts to those in lesser amounts in the product. That is, the first ingredients must be whole (oats, rye, whole wheat, flaxseed, etc)”, she explains.
Also according to the nutritionist, in addition to whole-grain breads, gluten-free breads are also good options for rotating consumption. “The ideal is to vary the type of carbohydrate each day. The problem with gluten is its daily consumption in multiple meals,” she adds.
adequate consumption
Paula Crook explains that the ideal is not to consume bread made with wheat flour every day, even if it is the wholemeal type. “It’s important to rotate other types of healthy carbs,” she says.
Nutritionist Paula cites some examples of healthy substitutes for bread below:
- Oat flakes
- quinoa flakes
- amaranth flakes
- Tapioca with chia seeds in the dough
- Pancake made with quinoa or brown rice flour
- Sweet potato
- Yams, among others.
With all these tips, it is easier to follow a healthier diet and not overdo it with bread consumption – which, as has been shown, can offer several health hazards if consumed in excess.
The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.