Will bread make you gain weight? Is gluten-free better?
Bread is something we all have been accustomed to eating since we were kids. It has been a staple of diets throughout the world and people still eat it because of its convenience, portability and taste. With all the “gluten-free” and “low-carb” diets that have become so popular recently, we seem to have developed a love-hate relationship with bread and blame it for making us feel bloated or gain weight. Is it really true that you cannot have bread daily? Or is it a better idea for everyone to switch to a gluten-free bread?
Carbohydrates are the major nutrient that comes from bread and eating carbs will not make you fat. Nonetheless, keeping in mind how fearful people have become of eating carbs, let us remind you that they provide fuel and energy for the body to function on a day-to-day basis.
(For a quick list of key takeaway, check towards the end of the article)
“Bread might not be the healthiest food in the world but as the basics of nutrition science say, moderation is key, bread if eaten in moderation (1–2 slices a day) would do no harm to the body.”
We reach out for high carb and high fat food whenever we feel hungry or stressed and probably not something healthier to get in control of our emotions. Portion sizes are not under control when feelings hover but our favourite comfort food gets blamed and we forget that we overate.
Carbohydrates also raise the blood sugar levels but little do we pay attention to the type of carbohydrate that we eat. There are two types of carbohydrates: Simple & Complex¹. Simple carbohydrates raise the blood sugar more quickly than complex carbohydrates.Complex carbohydrates like those found in whole grains, pulses, beans, legumes & vegetables are rich in fibre which slows down the release of glucose in the blood.
Addition of fibre to the diet also lowers the glycemic load² of the meal. Lower the glycemic load of the meal, the lesser will be the spike in the blood sugar levels. Fibre content of the meal can be increased while having bread can be done by addition of good amounts of vegetables along. Addition of protein in the meal helps in keeping it well-balanced and lowers the glycemic load also.
Examples: Milk & bread, veggie/ egg/paneer/tofu/chicken sandwich, chole or chana & bread, bread with sprouts or eggs, vegetable bread upma, veggie toast etc.
Wheat contains a natural protein called gluten. Gluten is also found in barley,rye and their products. So is there a need to go gluten-free? If so, who needs to & why? Certain people are born or develop a sensitivity towards gluten which is also known as Celiac disease³. Their body suspects gluten as a foreign body and tries to eliminate it by a series of reactions and for such people dietary changes like that of avoiding gluten are a must. This is why it would be wrong for us to associate our tummy troubles or fatigue with gluten and it is best to get tested or consult a doctor or a registered dietitian to see if the symptoms subside with cutting down gluten in the diet.
In case you feel bloated after eating bread, try bread from a local bakery as one may be sensitive to yeast or gluten in the bread. Bloating can also be caused because of sensitivity towards the enzymes and flour improving agents used during the making of bread.
Most of us just grab a packet of bread from the supermarket shelf just by looking at it’s outer packaging and seeing if it’s whole wheat or multigrain. Well probably there should be a little more digging that you should be doing.
Always check the ingredient-list of the product you are buying to know what the product actually contains. The top 3 ingredients are present in the maximum quantities. Your bread should not consist of a long list of ingredients other than flour, water, yeast and salt. Look out for added sugars and unhealthy saturated or trans fats. Initial ingredients should be made of ‘whole grains’ like whole wheat, ragi, bajra, oats etc. We must also check the net percentage of wholegrains present in the bread as many manufacturers add negligible quantities of grains in their so-called whole wheat or multigrain breads and the rest is just refined white flour or maida which is stripped off its nutrients. Manufacturers also add colour or caramel to the bread to sell it as whole wheat or brown bread.
It is important to remember that even if a product is labelled as gluten free, it may not be necessarily healthy as such products lack important vitamins & minerals like zinc, iron, calcium, magnesium & B-vitamins and manufacturers add preservatives & additives along with added sugar and fat to get a similar bread-like texture.
Key Takeaways:
- Bread is a carbohydrate source which provides energy to the body to carry out its functions and eating bread in moderation (1–2 slices per day) does not lead to weight gain.
- Complex carbohydrates facilitate slow release of glucose in the bloodstream than simple carbohydrates due to their fibre content.
- Addition of fibre and protein while having bread lowers the glycemic load of the meal and keeps blood sugars stable in diabetics.
- There is no need to switch to a gluten-free bread unless you have been diagnosed with Celiac disease or any other intolerance which requires you to eliminate gluten from your diet.
- Other than gluten, bloating can also be caused sensitivity towards yeast, enzymes and flour-improving agents used during processing.
- Always check the ingredients list and percentages while picking your bread. Look for whole grains and avoid breads with added sugars and unhealthy fats, additives and preservatives.
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