Is bread healthy? Dietitians claim that one issue is key
Carbohydrates, especially bread, have become enemy number one in the fight for a slimmer figure. The myth that it was supposed to be fattening and be exceptionally unhealthy, was prevalent in society for years. For a long time, dietitians have made an effort to dispel the bad image of bread, emphasizing, however, that not all breads are created equal. The campaign "Something good brings us together" also encourages the consumption of bread.
The expert of the "Something Good Unites Us" campaign, dietitian and clinical psychodietitian Katarzyna Błażejewska-Stuhr, debunks myths about bread, explains why it's worth reaching for bread even on a reducing diet and which types of baked goods to choose.
Is bread unhealthy? A dietician explains how to choose the right loaf
Psycho-dietitian Katarzyna Błażejewska-Stuhr clearly indicates - bread can, and even should be eaten. She adds that bread can also be useful in a reducing diet, because it provides not only essential complex carbohydrates, but also fiber, group B vitamins, magnesium, and iron. The specialist also explains that bread, among other whole grain products, is an important part of the daily diet. 2-3 slices of bread can confidently be eaten for breakfast, while for lunch it is good to serve groats, whole grain pasta, or brown rice.
"I find no reason to exclude bread from the daily diet without justified health indications. I encourage you, however, to choose high-quality baked goods and always analyze the composition of the bread or rolls we buy" - conveys the expert of the "Something Good Connects Us" campaign, a dietitian and clinical psychologist.
What to look out for when buying bread? As the dietitian explains, the shorter and more understandable the composition, the better. It's also worth paying attention to the flour from which the bread is made - it's best if it's wholemeal, whole grain (unless there are health contraindications). However, when it comes to the type of flour, the dietitian explains that the best choice will be bread made from type 2000 flour. Such bread will be quite heavy, so the presence of refined, white flour is justified in its composition.
"For example, white flour and bran are included in the composition of graham bread - these are what remains after grain cleaning. Such bread will also be a good choice (...) one should definitely pay attention and exclude the purchase of bread that includes substances such as, for example, leavening agents or preservatives," explains the specialist.
Does bread make you fat and is gluten harmful?
Bread makes you fat, gluten harms everyone, and crispy bread is better than traditional - these are the most frequently repeated myths about bread. The expert explains that crispy bread has less fiber than traditional and a higher glycemic index. This in turn means that after eating crispy bread we will become hungry more quickly.
The dietitian admits that she has been trying to cope with the myth about the alleged harmfulness of gluten for years. She explains that gluten, which is a protein found in wheat, rye, barley, and oats, is harmful only to people diagnosed with celiac disease, which accounts for only a few percent of the population.
"It's worth mentioning here that the author of the research, who stirred up confusion about bread consumption several years ago, admitted his mistake and stated that the level of gluten intolerance is significantly lower than he initially announced," added Clinical Psychodietician Katarzyna Błażejewska-Stuhr.
The expert emphasizes that by eliminating gluten for an extended period, we may secondarily develop an intolerance to this ingredient. It's important to be very careful about your health, as a diet that excludes bread can be deficient and should be followed under strict supervision of a specialist, supplementing the nutrients we may then be at risk of lacking.
