Is Bread Bad for Us?
A life without bread? If you freak out by this thought, good chance bread is a daily staple in your diet. Don’t be alarmed right away, especially if digestion and energy are optimal. Yet our gastrointestinal tract does not always approve of these types of refined flours which has wheat and gluten in it.
One of the most heard symptoms in my 7-year practice as a nutritionist is a feeling of fatigue, bloating and tiredness after consuming bread. The 3 key ingredients of most breads are gluten, wheat and yeast. Many studies demonstrate that gluten consumption in not celiac patients can damage the intestinal lining, making it more permeable. This would allow partially digested substances to ‘ leak’ from the digestive tract into the bloodstream where the immune system will become active.
Gluten and wheat in bread can often lead to various gastrointestinal complaints such as bloating, constipation and/or diarrhea. Also other at first sight unrelated symptoms such as aching joints, skin rashes and migraines can occur. When consuming bread or other gluten grains, it is hard work for your digestive and immune system. Digesting food also takes energy and the longer this takes, the more tired you will get.
Glycemic Index
Besides the effect that wheat and gluten has on our intestinal tract, it can also negatively affect our blood sugar levels. The glycemic index[1] is a marker of how fast en how high carbohydrate foods elevate blood sugar levels. Anything above 70 is seen as a high score and should be consumed in minimum quantities. Whole wheat bread is at 74, equivalent to that of white bread. Many breads and baked products spike your blood sugar, followed by a ‘low’, stimulating your hunger and reaching out for another high carb meal.
Consuming a diet low on the glycemic index is associated with many health benefits, not only the prevention of insulin resistance or type-2 diabetes. Also think of more energy, healthy weight, improved cholesterol levels and prevention of cardiovascular disease.
Often if we think we buy healthy whole grain bread, we are not. Manufacturers are actually allowed to add coloring to breads to let it look more whole grain. They also remove a significant portion of the germ while still calling the bread whole grain. It is in the germ where we will find all the phytochemicals, vitamins, proteins, minerals and essential fatty acids. More about the main components of a grain in my workshop Create Your Plate on November 3rd.
What to do?
So is bread really bad for us? It depends on the quality and kind of grain that has been used in production. What can we do then? Here are some ideas on how to avoid store bought breads.
- Make your own bread with a mix of glutenfree grains, nuts and seeds. Click here for an amazing recipe that I often make at home. It is from the Greenhouse Cookbook by Emma Knight, Hana James and Deeva Green. I picked up a copy of the book when I visited my favourite juicery in Toronto.
- Start replacing breads and other baked goods with more gluten free grains such as quinoa, millet, buckwheat or teff. These grains contain more fiber, so that release of sugar happens slowly and thus leaving you with a more sustained feeling.
- Buy your bread at a place where you know what ingredients they use. Pair a slice of bread with protein, fat and fiber to keep blood sugar levelled. Opt for wheat alternatives such as spelt, kamut, or sourdough bread.
Savour bread and see it as a treat when you do eat it. Enjoy it now and then, just not every single day if you wish to keep digestion and energy up!
[1] https://www.brood.net/gezondheid/glycemische-index-en-glycemische-lading
