Bread is often considered a staple in the Western diet, but it’s actually a food that doesn’t serve a very high nutritional purpose. This is due to the fact that it undergoes various processes that strip away essential nutrients from the grains it’s made from, making it a less desirable food choice. Bread is especially problematic as it has become a primary source of calories coupled with low nutrient density, contributing to obesity.
The reason bread continues to be at the base of the U.S. dietary guidelines, such as the Food Pyramid, is that it provides sufficient calories and has cultural significance in society. However, this does not make it an ideal source of nutrition for health and weight control.
The Importance of Whole Grains
Whole grain breads are a better alternative than refined flour breads, as they are estimated to be ten times as nutritious. Refined breads are made by grinding wheat into white flour, which removes most of the healthy nutrients like vitamins and minerals. It’s important to remember that eating bread is not the same as eating whole grains – it’s a highly processed form of the original food and can have negative impacts on health.
One simple strategy to increase the nutritional value of your bread consumption is to eat two fruits or vegetables alongside each bread serving. This can eventually help reduce bread cravings and lead to a preference for more nutritious produce.
Choosing Healthier Breads
If you insist on buying bread, examine the label to find products with five ingredients or less, containing at least four grams of protein and four grams of fiber per slice. Some examples include multigrain, whole wheat, rye, pumpernickel, sprouted wheat, and whole wheat sourdough bread.
Similarly, cold cereals are like breads in that they might not have the nutrients found in real whole grains. Therefore, it’s necessary to pay attention to the ingredients list, even if it’s labeled as whole grain.
Different Types of Bread
- Whole grain bread – Made from grains like barley, brown rice, millet, rolled oats, spelt, rye, and wheat. Whole wheat flour spoils quickly, so it’s crucial to refrigerate it to maintain freshness.
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White bread – Refined white flour bread doesn’t retain the bran and germ from the whole grain, which means it’s missing most of the nutrients, nutrients that can’t be sufficiently replaced by synthetic fortification.
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Sprouted breads – By sprouting, soaking, and leavening the bread grains, you are essentially “predigesting” the grain. This makes nutrients more easily absorbed and utilized, and can improve digestion.
Why Bread Lacks Nutrients
There are several reasons why bread is low in nutrients:
- Commercial processing – Bread goes through various processes to make it more aesthetically appealing and extend its shelf life. This often strips away the nutrients.
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Pesticides and fertilizers – Although approved by the USDA, excessive exposure to these chemicals might increase the risk of health issues and diseases.
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Hormones – Used to promote crop growth, increased exposure to hormones could negatively affect health outcomes.
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Chemical preservatives – Over 30 FDA-approved extended shelf life chemicals are used, but these are not proven to support overall health.
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Storage chemicals – Grains are often stored in insecticide-coated containers.
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Radiation – Wheat and wheat flour have been approved for irradiation by the FDA, but previous research has shown that consuming irradiated food might be harmful.
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Artificial drying – High-temperature drying (<140°F) can decrease the nutritional value of grains.
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Processing and milling – The healthy bran and germ of wheat are discarded during milling, also removing essential vitamins and nutrients.
To maintain overall health, it’s essential to prioritize fresh whole foods in your diet and consume bread in moderation for a more balanced nutritional intake.
