Bread seems responsible for little less than all the ills in the world. At least that’s how certain internet content that claims to spread nutritional advice seems. That said, it’s as if we’re trapped in the plot of the novel Fear and Loathing in Las Vegas, by Hunter S. Thompson, where perceptions are distorted and exaggerations take control of the reality seen.
Bread has been a staple food for more than 10,000 years. Lately, hypertension and diabetes have been attributed as the cause, when these chronic conditions are multifactorial. In fact, the consumption of some types of bread is associated with a reduced risk of cardiovascular diseases.
Bread is source of complex carbohydrates, dietary fibre, vitamins and minerals. Fiber is essential for digestive function and the prevention of diseases such as colorectal cancer and obesity. The recommended daily intake of about 25 grams of fiber can be covered by eating bread.
Complex carbohydrates provide useful energy to the body and their denigration is due to the confusion between simple and complex carbohydrates:
-Simple carbohydrates can cause sudden increases in blood sugar levels.
-Complex carbohydrates have a moderate and prolonged effect on blood sugar, which can help prevent insulin resistance and ultimately type 2 diabetes.
Glucose is the body’s main source of energy. What is relevant is not its presence in foods, but the speed with which it is absorbed into the bloodstream. The glycemic index of some breads is lower than other foods rich in simple sugars. Furthermore, the presence of fiber slows down both the digestion and absorption of glucose.
What about gluten and vegetable oils?
Gluten, a protein complex found in wheat and other grains, has had its share of demonization in some circles. However, gluten-related diseases, such as celiac disease and gluten sensitivity, affect a small portion of the population (less than 1% for celiac disease; 1 to 6% for non-celiac sensitivity).
This implies that for the vast majority of people, more than 90%, gluten does not cause any harm. Harm can be caused by consuming too many gluten-free products unnecessarily. which, paradoxically, are more processed and contain fewer nutrients and less fiber than gluten-based ones.
Vegetable oils and margarine used in bread formulations have also been criticized. Fats with trans fatty acids, found in classic margarines and hydrogenated oils, are associated with an increased risk of heart disease. However, modern margarines have reduced their content and some are formulated with vegetable oils rich in unsaturated fatty acids.
Non-hydrogenated vegetable oils (such as olive and canola oil) are known for their cardiovascular health benefits. Olive oil, in particular, is a cornerstone of the Mediterranean diet, which has bread as one of its emblematic side dishes, and is recognized worldwide for its positive impact on longevity and overall health.
Is the bread ultra-processed?
Excessive consumption of ultra-processed foods and diets high in added sugars and fats (particularly those with saturated fatty acids) contributes to the risk of chronic disease. Bread, however, does not necessarily fall into this categorization.
The inclusion of whole grains in bread formulations is associated with a reduced risk of type 2 diabetes, obesity and heart disease. Bread may contain compounds with antioxidant action and anti-inflammatory compounds capable of reducing cellular damage and systemic inflammation.
Consumption of whole grains, such as those found in wholemeal bread, is associated with a significant reduction in the risk of mortality from all causes, including cardiovascular disease and cancer.
Bread can be part of a healthy diet
All these studies highlight the importance of considering the quality of bread and its inclusion in a healthy dietary pattern instead of making categorical statements about its dangers.
Bread is not inherently harmful. Extreme claims about its consumption overlook its complexity. As part of a balanced diet with fresh foods, whole grains, fruits, vegetables and healthy fats, bread can be the supplement that provides energy and essential nutrients.
Attributing primary responsibility for various health problems to a single food distracts attention from real risk factors, such as excessive consumption of ultra-processed foods and a sedentary lifestyle. A moderate consumption of bread, in fact, can help us have an undistorted perception of reality in a healthy and satisfied body for prolonged periods.
This article was originally published in The conversation.
Title: Bursting Myths: The Truth About Bread in Our Diet
Interviewer: Emily Chang, Editor at Time.news
Guest: Dr. Mark Simmons, Nutrition Expert
Emily: Welcome to Time.news, Dr. Simmons! Today, we’re diving into a topic that has garnered significant attention and controversy: bread. It seems that in recent years, bread has been demonized in many health circles. What’s your take on the current narrative about bread and its effects on health?
Dr. Simmons: Thank you for having me, Emily! The narrative surrounding bread has indeed become quite overstated. It’s as if we’ve entered a modern-day version of Hunter S. Thompson’s ”Fear and Loathing,” where perceptions are exaggerated. Bread has been a staple for over 10,000 years and, while it’s true that excessive consumption of unhealthy foods can lead to health issues, bread itself isn’t the villain many make it out to be.
Emily: Interesting! So, you’re saying bread isn’t responsible for our rising rates of hypertension and diabetes?
Dr. Simmons: Exactly! Those conditions are multifactorial. While some types of bread can be associated with health issues, particularly ultra-processed varieties, many types actually play a beneficial role in our diets. For instance, whole grain bread is linked to a reduced risk of cardiovascular diseases and offers essential nutrients like complex carbohydrates and dietary fiber.
Emily: Let’s talk about fiber. There’s been a lot of buzz about its health benefits. How much fiber can bread provide, and why is it important?
Dr. Simmons: Great question! The recommended daily intake of fiber is around 25 grams, and bread can be an excellent source of that. Fiber is crucial for digestion and can help prevent issues like colorectal cancer and obesity. Unlike simple carbohydrates, complex carbohydrates found in bread release energy more slowly, helping to manage blood sugar levels and potentially lower the risk of type 2 diabetes.
Emily: Speaking of carbohydrates, there’s been a lot of confusion between simple and complex carbs. Can you clarify?
Dr. Simmons: Absolutely! Simple carbohydrates, found in sugary foods, cause rapid spikes in blood sugar, while complex carbohydrates provide a more sustained release of energy. Certain breads, especially whole grain ones, have a lower glycemic index than sugary foods, which means they help maintain steadier blood sugar levels. It’s all about the type of bread we choose.
Emily: Now, what about the concerns around gluten? Is it really as harmful as some claim?
Dr. Simmons: Gluten has faced quite a bit of demonization, but it’s important to note that gluten-related disorders affect a small fraction of the population—less than 1% have celiac disease and about 1 to 6% have non-celiac gluten sensitivity. For the vast majority of people, gluten poses no harm. In fact, many gluten-free products can be more processed and less nutritious than their gluten-containing counterparts.
Emily: That’s a surprising revelation! And what about vegetable oils often used in bread? Are they detrimental to our health?
Dr. Simmons: It’s true that certain fats, like trans fats found in classic margarines, can pose health risks. However, modern margarines have reduced trans fats and now often use healthier oils. Non-hydrogenated vegetable oils, such as olive and canola oil, have cardiovascular benefits. In fact, olive oil is a staple of the Mediterranean diet, which often includes bread, and is recognized for promoting longevity and overall health.
Emily: Some claim that bread is ultra-processed and should be avoided entirely. What’s your perspective on this?
Dr. Simmons: While excessive consumption of ultra-processed foods can be harmful, not all bread falls into that category. Whole grain breads, for instance, can actually contain beneficial compounds that reduce inflammation and promote health. It’s crucial to focus on the quality of the bread we choose and its role in a balanced diet.
Emily: So, to wrap up, what can you tell our audience about including bread in a healthy diet?
Dr. Simmons: Bread can definitely be part of a healthy diet! Instead of labeling it as harmful, we should emphasize the importance of whole grains and quality ingredients. As part of a balanced diet—paired with fresh foods, fruits, vegetables, and healthy fats—bread can provide necessary energy and nutrients. Instead of fearing bread, we should understand its role and enjoy it sensibly.
Emily: Thank you, Dr. Simmons, for shedding light on this hotly debated topic. It’s refreshing to hear a balanced perspective.
Dr. Simmons: Thank you, Emily! It’s always a pleasure to discuss nutrition and help clear up misconceptions surrounding our food choices.
Emily: And thank you to our viewers for tuning in. Until next time, let’s keep making informed choices about our diets!
