Does bread make you gain weight? And other myths about bread…

Bread is a fundamental food in the Mediterranean diet. It is found in every household and is a staple on the table for most families. Perhaps because it is such a popular product, some myths have emerged around bread. Many people are unaware of their origins, and others may have arisen from misunderstandings. To prevent these myths from persisting, we need to be well-informed and avoid spreading these false beliefs. We want to clarify the main myths surrounding bread so that you are well-informed and can enjoy this food as frequently and diversely as you prefer.

Debunking 5 myths about bread

1. Bread makes you gain weight
   We could say that this is the most deeply-rooted myth that exists: how many people looking to lose weight eliminate bread from their diet first? Bread is one of the slow-digesting carbohydrates that provides gradual energy for our daily activities. It is not a high-calorie product and contains low fat content. Additionally, it provides vitamins and minerals, especially those from the B group. Therefore, we cannot consider bread as one of the most fattening foods. However, we must consider what we accompany it with and the quantity consumed. Breakfast is not the same with toast and sausages or butter and jam (the former containing a good amount of fats, and the latter consisting of fats and sugars) compared to sliced tomatoes and fresh cheese, which is a lighter option. It is not the same to include a couple of slices of bread in meals as it is to consume half a loaf.
   In any case, what should be clear to everyone is that in a healthy diet, vegetables should be the protagonists of the main meals (50% of the plate), and carbohydrate-based foods such as bread or rice should be present in a proportion of 25%. The remaining 25% should consist of protein-rich foods. If you are not familiar with the healthy plate method, you can learn about it in this article.
2. It’s better to reduce bread intake after 6 PM
   It is often said that consuming bread after meals leads to weight gain because “we cannot burn it off.” This is false. Bread is part of a group of foods (grains, derivatives, and tubers) that should be included in all main meals, including dinner. It can also be a good ingredient for snacks, for example, in the form of a sandwich. The idea of eliminating carbohydrate-rich foods in the latter part of the day stems from the false belief that bread leads to weight gain.
3. Gluten should be avoided
   The consumption of gluten-free products has increased recently. Although specialists insist that gluten is not harmful and should only be avoided by individuals diagnosed with celiac disease or non-celiac gluten sensitivity, “gluten-free” diets have emerged as a trend without much foundation. Gluten is a natural protein found in grains such as wheat, barley, and rye. It aids in the cooking process and gives the desired spongy texture.
4. Non-wheat bread is better
   Bread can be prepared using flour from various grains. The most common in our country is bread made with wheat flour, but you can also find bread made with spelt, rye, corn, or buckwheat flour, for example. We do not offer these options because these grains are healthier than wheat, but rather to provide more choices and variety to suit everyone’s preferences. Each grain has its own properties, and it’s good to vary them, but not because they are healthier or less healthy. The important factor for health is that the grain is whole, meaning it is whole grain.
   Additionally, some people believe that bread made from grains other thanwheat or ancient varieties of wheat, such as spelt, is better for them. However, we know that what truly affects the digestibility of bread is the fermentation time of the dough, as this process “pre-digests” certain nutrients and components of the flour. Sourdough fermentation also offers benefits in this regard.
   Lastly, one more point to note. Wheat and rye contain fructans, a carbohydrate composed of chains of fructose that do not cause any problems except in people who suffer from chronic intestinal conditions such as irritable bowel syndrome or Crohn’s disease. These individuals benefit from temporarily eliminating fructans from their diet by following a very strict diet called “FODMAP.” In terms of grains, they need to exclude wheat and rye, but also many vegetables and fruits. It is important to emphasize that this diet is not for everyone or forever. It has been found that FODMAP diets have disadvantages for gut flora, are difficult to follow, and should only be followed when prescribed in specific situations and for a limited period of time, under the supervision of a professional.
5. Whole wheat bread has fewer calories
   The recommendation to prioritize whole wheat bread is due to the amount of fiber it contains, making it a healthier and more satiating option. However, this is not because it leads to less weight gain or aids in weight loss. Whole wheat bread contains roughly the same number of calories as white bread. White or refined flour, unlike whole wheat flour, has been stripped of the germ and bran. These two components contain vitamins, minerals, and fiber. This is why the consumption of whole grain cereals is associated with a reduction in cardiovascular diseases such as hypertension, diabetes, and obesity. Breads made from whole grains contain more fiber and are more satiating compared to refined breads.

We have already seen that there are many myths surrounding bread. We are certain that you have heard more than one. It is important to clarify these myths because they often lead us to believe that certain choices are healthier. What other myths have you heard?