Whichever way you look at it, bread plays a significant role in many of our diets. It's simple to consume this go-to item every day (or even at every meal), whether it be on toast for breakfast, sandwiches for lunch, or for supper. But over time, white bread has developed a bad reputation, especially as low-carb and gluten-free diets have become more popular. Is daily consumption of bread, however, really a bad idea?
Most likely, you've heard that whole grains, and consequently whole-wheat bread, are healthier than white. Because the entire intact wheat kernel is used to make whole grain bread, all of the fibre and vital nutrients like iron, zinc, and B vitamins are retained. While making white bread, the wheat kernel's nutrient-dense germ and bran are removed. This may result in a product that is sweeter and more shelf-stable, but the nutritional content is reduced.
While regularly consuming whole wheat bread may have many advantages, the same cannot always be said for white bread. Here are some negative health effects of daily bread consumption.
Spikes Sugar Levels: Compared to whole wheat, consuming refined, grains can add high amounts of simple carbohydrates and are absorbed into the bloodstream much more quickly, causing blood sugar levels to rise quickly.
May Gain Weight: It's very easy to eat many slices of white bread and then still fill up on a full dinner since simple carbohydrates, like those found in white bread, are renowned for not filling you up. Any type of bread consumed in excess can result in weight gain over time. It's crucial to keep in mind, though, that gaining weight is typically not caused by a particular dish. Eating white bread alone does not cause weight gain. Instead, consuming more calories than our bodies require for energy leads to weight gain.
Effect Digestion: Another drawback of consuming insufficient amounts of fibre is that it might cause your digestive system to become somewhat out of balance, which can lead to constipation and a backed-up colon. There is nothing more painful than having irregular bowel motions, and all that bread isn't doing much to help.
You Feel Bloated: White bread has a tendency to be high in salt, especially if you consume several pieces at once, and packed bread is known for being sodium-rich. All that salt in one sitting can cause bloating, which can be uncomfortable.
Not Filling: You could not feel satisfied after eating certain types of bread since they are not satisfying because they lack nutrients. It contains a lot of carbohydrates, and white bread in particular has a high glycemic index. According to a study, eating meals with a high glycemic index may actually make you feel more hungry and encourage overeating, which is not what you want to do after eating a lot of bread.
Consuming white bread isn't always a bad thing! There are several positive aspects to this classic sandwich item. The majority of bread producers enrich these nutrients back into their product after the refining process drains wheat of its natural nutrition; in certain cases, they even go above and beyond by fortifying bread with additional micronutrients. Folic acid and iron are frequently added nutrients that have significant health benefits.
The Food Safety and Standards Authority of India formulated the rules after observing manufacturers selling goods at exorbitant costs that only contained little amounts of speciality ingredients. Very soon, the regulations for guaranteeing the quality of speciality bread would go into effect. The essential elements should now be present in the required quantity in whole wheat bread or garlic bread. The most recent regulations seek to guarantee the quality of at least twenty different speciality bread varieties. Whole wheat bread should include at least 75% wheat, while brown bread should have 50% wheat, according to the suggested requirements. Garlic bread should contain at least 2% garlic and other complementary natural ingredients. 15% of the bread's ingredients should be oats.