Bread seems responsible for little less than all the evils in the world. At least that’s how certain internet content that claims to spread nutrition advice makes it look. Given that, it is as if we were trapped in the plot of the novel Fear and Loathing in Las Vegas, by Hunter S. Thompson, in which perceptions are distorted and exaggerations take control of the reality seen.
Bread has been a staple food for more than 10,000 years. Lately, the cause of hypertension and diabetes has been blamed, when these chronic conditions are multifactorial. In fact, the consumption of certain types of bread is associated with a reduced risk of cardiovascular diseases.
The bread is source of complex carbohydrates, dietary fiber, vitamins and minerals. Fiber is essential for digestive function and the prevention of diseases such as colorectal cancer and obesity. The recommended daily intake of around 25 grams of fiber can be covered by eating bread.
Complex carbohydrates provide useful energy for the body and the vilification of them is due to the confusion between simple and complex carbohydrates:
-Simple carbohydrates can cause sudden increases in blood sugar levels.
-Complex carbohydrates have a moderate and sustained effect on blood glucose, which may help prevent insulin resistance and ultimately type 2 diabetes.
Glucose is the body’s main source of energy. What is relevant is not its presence in food, but the speed with which it is absorbed into the bloodstream. The glycemic index of certain types of bread is lower compared to other foods rich in simple sugars. In addition, the presence of fiber slows down both the digestion and absorption of glucose.
What about gluten and vegetable oils?
Gluten, a protein complex found in wheat and other grains, has had its share of demonization in some circles. However, gluten-related diseases, such as celiac disease and gluten sensitivity, affect a small portion of the population (less than 1% for celiac disease; 1 to 6% for non-celiac sensitivity ).
This implies that for the vast majority of people, more than 90%, gluten does not cause any harm. The damage can be caused by unnecessarily consuming many gluten-free products. which, paradoxically, are more processed and contain fewer nutrients and less fiber than those made with gluten.
Vegetable oils and margarine used in bread formulations have also been criticized. Fats with trans fatty acids, present in classic margarines and hydrogenated oils, are associated with an increased risk of heart disease. However, modern margarines have reduced their content and some are formulated with vegetable oils rich in unsaturated fatty acids.
Non-hydrogenated vegetable oils (such as olive and canola oil) are known for their cardiovascular health benefits. Olive oil, in particular, is a cornerstone of the Mediterranean diet, which has bread as one of its emblematic garnishes, and is recognized worldwide for its positive impact on longevity and overall health.
Is bread ultra-processed?
Excessive consumption of ultra-processed foods and diets high in added sugars and fats (particularly those with saturated fatty acids) contributes to the risk of chronic diseases. Bread, however, does not necessarily fall into this categorization.
The inclusion of whole grains in bread formulations is associated with a reduced risk of type 2 diabetes, obesity, and heart disease. Bread may contain compounds with antioxidant action and anti-inflammatory compounds that can reduce cellular damage and systemic inflammation.
Consumption of whole grains, such as those found in whole wheat bread, is associated with a significant reduction in the risk of mortality from all causes, including cardiovascular disease and cancer.
Bread can be part of a healthy diet
All of these studies emphasize the importance of considering the quality of bread and its inclusion within a healthy eating pattern instead of making categorical statements about its danger.
Bread is not inherently harmful. Extreme claims about its consumption overlook its complexity. As part of a balanced diet with fresh foods, whole grains, fruits, vegetables and healthy fats, bread can be the supplement that provides energy and essential nutrients.
Giving a single food the primary responsibility for several health problems diverts attention from real risk factors, such as excessive consumption of ultra-processed foods and a sedentary lifestyle. Moderate consumption of bread, in fact, can help us have an undistorted perception of reality in a healthy and satisfied body for prolonged periods.
This article was originally published on The Conversation.
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