Is it good to eat bread every day?

Bread has become a familiar food for many people today. Many people wonder if eating bread every day affects the body? The following article will answer some of your questions.

Nutritional composition of bread

Star page - VnExpress's entertainment page, quoted Eating Well page as saying that according to the US Department of Agriculture USDA, a slice of whole wheat bread (25g) provides:

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

Is it good to eat bread every day?

Due to the popularity of low-carb and carb-free diets, bread has become a controversial topic of debate about its benefits and harms. VietNamNet newspaper quoted Eating Well as saying that according to the Cereal Food Organization, bread is a source of fiber, iron, and vitamin B. However, eating too much bread can easily cause some negative effects that need to be noted.

Is eating bread every day good for your health is a concern of many people.

Increase fiber intake

Whether it's white, whole grain, or sourdough, all breads contain fiber. It's an essential nutrient your 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 USDA, one slice of whole wheat bread contains 2 grams of fiber. That's about 7 percent of your daily needs. Whole grain bread has 4 to 5 grams more fiber.

VietNamNet newspaper quoted Eating Well as saying, according to expert Elana Natker, of the Grain Food Organization: “40% of dietary fiber comes from grains. Eliminating 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 your diet will limit your easy-to-find fiber sources. According to the American Journal of Lifestyle Medicine, 95% of Americans do not consume enough fiber (2017).

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

Eating too many high-fiber foods can cause bloating, cramps, and discomfort. People who do not tolerate fiber well should eat white bread or sourdough bread, which are lower in fiber.

Get more 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

According to the Harvard TH Chan School of Public Health , eating bread every day can help you meet your nutritional goals. However, it is still a carbohydrate food that can cause blood sugar spikes.

When you eat, your digestive system breaks down carbohydrates into sugars, which then enter your bloodstream. When your blood sugar levels rise, your body releases insulin to help your cells absorb the blood sugar, either for energy or to store it.

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

Feeling lethargic

Bread may provide your body with quick energy from carbohydrates, but it lacks healthy fats, protein sources, or high fiber to create longer-lasting satiety and long-lasting energy.

It's important to eat bread with foods that slow digestion and give you lasting energy.

Ha An (Synthesis)

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