Are all breads bad? Nutritionists talk about the myth and explain how to eat bread in a healthy way

There are various myths about the effects that consuming bread can have on health, since if its intake is not regulated it can cause overweight and diseases related to metabolism, according to ‘Better with health’.

(Read also: What happens to your body if you eat moldy bread by mistake: watch out for those green mushrooms).

It doesn’t typically get good reviews because of its high sodium content, glycemic index, low nutritional value, and gluten content, but you can take steps to eat it without leaving it out completely.

What type of bread is recommended to consume?

One of the healthiest options is wholemeal breadwhich is produced from whole grains, which allows carbohydrates to be digested more slowly, this allows the body to use its nutrients for a longer time, according to ‘BBC’.

Additionally, it contains a higher amount of fiber, vitamin B, calcium and iron than white bread, which reduces the impact that this food can have on the blood and is beneficial for those who must use insulin in their daily routine, according to what nutritionist Natalie Mokari explained to ‘CNN’.

(Of interest: What happens to the body from eating bread every day? Effects depend on the type of bread).

Another option are those that are made based on sourdough or slow fermentationyeast bacteria can help improve your digestion, contains lactic acid, Its gluten content is lower and contains vitamins B1 to B6, B12, folate, thiamine, niacin, riboflavin, Vitamin Eiron, magnesium, calcium, phosphorus, zinc and potassium, according to ‘ABC’.

Also, you can try the rye or spelled breadsince it has a greater amount of soluble fiber, which makes digestion easier for your body: “If instead of just wheat, we prioritize breads that are rye or spelled, they will have greater nutritional value, although they often have a skyrocketing price“said Aitor Sánchez in ‘La Vanguardia’.

Each of these types of bread offers different benefits that can be used depending on what your objectives are. However, before changing anything in your diet it is recommended that you consult with a nutrition expert.

Differences between white and whole wheat bread

To understand the differences, whole wheat bread is made with wheat that has all the components of the grain: the bran, the germ and the endosperm. According to food sites, this keeps your vitamins, minerals and fiber.

In contrast, the white plan is made from refined flour. Stacey Pence, a registered dietitian at Ohio State University Wexner Medical Center, explains that the manufacturing process focuses on removing the bran and germ.

In fact, by doing this, “only the starchy endosperm is left, which has low nutritional value,” he explains.

In addition, each one has a different calorie level. According to the Spanish Nutrition Foundation (FEN), White bread has 277 kilocalories and whole wheat bread has about 260 kilocalories. That is to say less.