Bread is a daily food in many cultures: it accompanies breakfast, completes lunches, and also appears at dinners. However, not all breads are equal when it comes to calories, fiber, or nutritional value. If you are following a healthy diet, knowing what type of bread to choose can make a difference.
Some breads are richer in fiber and essential nutrients, which help control appetite and maintain stable glucose levels. Others, on the other hand, contain fats, added sugars, or are highly refined, making them options that should be consumed in moderation.
Bread. Photo: Pixabay.
Breads with fewer calories and more benefits
Whole grain rye bread (210–230 kcal / 100 g)
It is one of the lightest and most complete breads. Rich in fiber and with a low glycemic index, it is ideal for those looking to control weight or blood sugar levels. Its dense texture and characteristic flavor make it a nutritious and satiating option.
Whole wheat bread (220–240 kcal / 100 g)
Made with unrefined flour, it retains the B vitamins, minerals, and fiber of the whole grain. Although it has more calories than white bread, its nutritional contribution makes it much healthier and recommended for regular consumption.
Sourdough bread (230–250 kcal / 100 g)
Thanks to its natural fermentation, it is more digestible and has a lower glycemic index. It can be made with different flours such as rye, wheat, or spelt, and is a good balance of flavor, nutrition, and satiety.
More caloric breads: enjoy, but in moderation
Industrial sandwich bread and brioche bread (300–340 kcal / 100 g)
Soft, fluffy, and sweet, this type of bread usually has added fats like oil or butter, as well as sugars. Although tempting, it is advisable to reserve it for special occasions and avoid daily consumption.
Bagel (270–300 kcal / 100 g)
Its compact texture and preparation make it denser in calories. Additionally, it is often served with cheeses or cold cuts that increase its energy content. It’s better to consume it in moderation if you are looking for a light diet.
Seed and cereal bread (250–280 kcal / 100 g)
Although nutritious and rich in healthy fatty acids, its mix of seeds (such as sunflower, flaxseed, or pumpkin) raises its caloric density. However, it is a valid option if consumed in moderation, due to its high fiber and good fats content.
Does bread make you fat? Photo: Pixabay.
Does bread make you fat? It depends on which one and how
Rather than eliminating it, it’s about learning to choose. Bread, especially made with whole wheat or sourdough, is a good source of complex carbohydrates and fiber. Experts recommend avoiding industrial products, opting for artisanal or homemade bread, and varying the flours used.
Key tips for choosing wisely
- Check the ingredients: flour, water, salt, and yeast or sourdough are sufficient.
- Avoid bread with many additives, added fats, or sugars.
- Prioritize less refined flours with higher nutritional value.
- Combine bread with healthy foods like vegetables or lean proteins.
Is bread really bad?
No, bread is not inherently bad for health. In fact, it can be a healthy part of a balanced diet, especially if you choose whole wheat bread or bread enriched with whole grains. Bread, especially if whole wheat, provides fiber, vitamins, and minerals, and can help control blood sugar levels and maintain a healthy weight, among other benefits:
- Fiber: Whole wheat bread is a good source of fiber, which aids digestion, prevents constipation, and can help control weight.
- Vitamins and minerals: Bread can provide B vitamins, iron, magnesium, and other important nutrients.
- Energy: Bread, especially whole wheat, provides lasting energy for the body.
- Blood sugar control: Whole wheat bread has a lower glycemic index than white bread, which means it releases glucose into the blood more slowly and steadily, which can help control blood sugar levels.
Aspects to consider
- White bread: White bread, made with refined flour, may be less healthy than whole wheat bread, as it contains less fiber and nutrients.
- Quantity: It is important to consume bread in moderate amounts as part of a balanced diet.
- People with allergies or intolerances: People with gluten allergies or wheat intolerance should look for gluten-free bread alternatives, such as rice, corn, potato, or polenta bread.
- People with diabetes: People with diabetes should choose whole wheat or whole grain enriched bread and monitor the amount they consume.
In summary, bread is not bad in itself, but it is important to choose the right type and consume it in moderation as part of a healthy diet.
Source: The Body Optimist.
