Is eating bread every day good for you?

Bread has become a familiar food for many people today. Many wonder if eating bread daily has any negative impact on their health. This article will help answer that question.

Nutritional components of bread

The entertainment section of VnExpress, citing Eating Well, reports that according to the US Department of Agriculture (USDA), one slice of whole-wheat bread (25g) provides:

• Calories: 77
• Carbohydrate: 13g
• Fiber: 2g
• Sugar: 1g
• Protein: 4g
• Total fat: 1g
• Sodium: 141g

Is eating bread every day good for you?

Due to the popularity of low-carb and carb-free diets, bread has become a subject of controversial debate regarding its benefits and drawbacks. VietNamNet, citing Eating Well, reports that according to the Whole Grain Food Organization, bread is a source of fiber, iron, and B vitamins. However, eating too much bread can easily lead to some negative effects that need to be considered.

Many people wonder whether eating bread every day is good for their health.

Increase your fiber intake.

Whether it's white, whole-grain bread or sourdough bread, they all contain fiber. This is an essential nutrient the body needs for better digestion. However, according to American nutritionist Kristi Ruth, some types of bread, such as whole-grain bread, contain more fiber and help you feel fuller for longer than others.

According to the U.S. Department of Agriculture, a slice of whole-wheat bread contains 2 grams of fiber. That's about 7% of the daily requirement. Whole-grain breads contain a higher amount of fiber, 4-5 grams.

According to VietNamNet, citing the Eating Well website, expert Elana Natker of the Whole Grains Food Organization stated: "40% of dietary fiber comes from whole grains. Eliminating whole grains like bread will take away the fiber that people need."

Of course, people can get fiber from other foods like vegetables and fruits. However, completely eliminating bread from the diet would limit readily available sources of fiber. According to the American Journal of Lifestyle Medicine, 95% of Americans do not consume enough fiber (2017 data).

High-fiber bread can be uncomfortable for some people. While the body needs sufficient fiber from food sources, not everyone can handle the 25-38g/day recommended by the Dietary Guidelines for Americans.

Eating too much high-fiber food can cause bloating, cramps, and discomfort. People who don't get enough fiber should eat white bread or sourdough bread, which are lower in fiber.

Receive many other nutrients

All types of bread, including white bread, contain nutrients that are good for the body. Along with high amounts of iron, fiber, and B vitamins, bread also contains protein, calcium, manganese, and zinc. White bread is also considered a significant source of vitamin B9 (31% of the daily requirement), which is essential for pregnant women.

Increased blood sugar levels

According to the Harvard TH Chan School of Public Health , eating bread daily helps you achieve your nutritional goals. However, it is still a carbohydrate-rich food that can cause blood sugar spikes.

When you eat, your digestive system breaks down carbohydrates into sugars, which then enter your bloodstream. As blood sugar levels rise, your body releases insulin so that cells can absorb the sugar, either for energy or storage.

The lower the fiber content of a type of bread, the higher its glycemic index. You can eat bread with healthy fats or lean protein to slow digestion and stabilize blood sugar levels. This is especially important for people diagnosed with diabetes.

Feeling sluggish

Bread can provide your body with quick energy from carbohydrates, but it lacks healthy fats, protein, or fiber to create a longer-lasting feeling of fullness and sustained energy.

It's important to eat bread with foods that slow down digestion and provide you with long-lasting energy.

Ha An (Compiled)

Source: https://vtcnews.vn/an-banh-mi-hang-ngay-co-tot-ar910656.html