Bread: benefit or harm?

Benefit and harm of white bread

For centuries, white wheat bread was considered a delicacy of the aristocracy, while peasants ate dark bread from low-quality cereals. In our time, everything has changed - whole wheat bread has been considered useful and expensive, while bread from white wheat flour has become cheaper.

Nutritionists are increasingly talking about the dangers of bread and recommend limiting its consumption. There are many reasons for this - starting from the presence in the bread of gluten, causing food allergy, ending with a high glycemic index, making bread a product that leads to a set of excess weight.

What distinguishes simple carbohydrates from complex, what is their daily intake rate and how does a high glycemic index lead to weight gain?

How many calories are in a piece of bread?

Depending on the type of bread, its calorific value varies between 210-290 kcal.100 g of white wheat bread contains 220-230 kcal, dark rye bread contains 210-220 kcal, and bread with sunflower seeds and dried fruits is more than 300 kcal. Caloric content of a piece of bread( about 30 g) is 70-100 kcal.

BIO content in 100 g of white bread: 8 g of proteins( more than a third of which is pure gluten), 3 g of fat and 50 g of carbohydrates( 2-3 g of fiber, 4-5 g of sugars and about 40 g of starch).Glycemic index of wheat bread is from 90 to 100, the level of assimilation of wheat proteins is not more than 25%.

Does the bread hurt the health?

Harm of bread for health is caused, first of all, by its high caloric content and quality of additives for baking. In terms of composition, bread is only a high-carbohydrate pacifier - in white flour of higher grades there are no high-quality proteins, vitamins and minerals important for the body.

It is also important that the name "premium flour" is misleading. This is not a characteristic of high food qualities of the product, it is a characteristic of the most aggressive processing of the original grain and the use of bleaching chemicals( chlorine dioxide, benzoyl peroxide and pyrosulfite).

Is whole wheat bread useful?

When making flour, the grain is grinded and sieved. Grinding of flour of higher grades excludes shell and germ of grain( they contain vitamins, minerals and fiber), leaving only starch. If the milled shell is added back, the flour is called "whole-grain".

Despite the fact that whole grain bread has a lower glycemic index and contains vitamins( in a very low amount), it does not become a "natural" and healthy food. In fact, such bread essentially does not differ from bread from white flour.

Is it possible to eat without bread?

The problem of bread is that when it gets into the stomach it swells, creating a specific feeling of satiety. The long-term habit of eating any food( including pasta and pelmeni) with bread creates a kind of dependence - if you refuse bread, it seems to the person that he does not ate.

However, it must be understood that bread is one of the first fast-food in history. This is not a natural product containing important nutrients( in contrast to vegetables and even any cereals), but only a "food substitute" that literally fills the stomach with cheap calories.

Is carbohydrate elimination effective for losing weight and losing body weight? Pros and cons of a carbohydrate diet.

Is rye bread useful?

The gray color of the store bread should not deceive you - in fact, it is the same product, but with slightly different ingredients( some of the wheat flour is replaced with rye).Among other things, rye Borodino bread increases the acidity of the stomach and is not recommended for ulcer diseases.

If the rye bread contains dried fruits and nuts, then from a simple caloric product it turns into a high-calorie. Despite the fact that it is more correct to regard such bread as a dessert and to limit its quantity as much as possible, many people persistently consider sweet rye bread useful and natural.

How to give up bread?

In case you absolutely can not refuse daily consumption of bread, choose bread from wholemeal flour, as its glycemic index is significantly lower - about 30-40 units. Roasting a piece of bread in the toaster also reduces its glycemic index.

Carefully study the composition of the bread ingredients on the packaging, avoiding flour improvers and preservatives. However, the situation is aggravated by the fact that many of these additives are considered "technical aids" and are not at all necessary to indicate in the final product composition.


The removal of gluten from wheat flour or the return to it of a grain shell( "whole grain bread") does not at all turn bread from a harmful product into a useful one. It is important to understand that bread is just a means of stuffing the stomach and one of the very first fastfoods in the history of mankind.