Right from the dawn of human recorded history, it has been noted that easily-available staple foods are consumed by humans, and interestingly, it has been an essential part of a variety of cultures both in religious as well as secular terms.
Bread is one of the oldest man-made staple foods in the world and has been eaten since time immemorial.
Typically flour dough and water make up bread. It has countless verities including Focaccia, Banana Bread, Irish Soda Bread, Sourdough, Sweet Bread and Soda Bread.
While bread enjoys universal popularity, they nonetheless have some characteristics that make them inadvisable, deleterious, unwholesome and fattening.
This article probes into the nutritional composition and profile of bread and makes an evidence-based suggestion on whether bread consumption is advisable or not.
Lacking essential nutrients
Bread has a nutrient deficiency in contrast to vegetables and fruits.
Most people, because of convenience, mobility and taste, persistently add bread to their everyday intake, which has some serious repercussions.
Calories and carbs are found rather adequately in bread, but protein, fat, fibre, vitamins and minerals inadequacy make it uneatable and unwholesome.
However, not all kind of bread has the same nutritive profile, and they differ across multifarious types of bread.
Whole-wheat bread contains a greater proportion of fibre, whereas sprouted grains may boast beta-carotene and vitamins C and E.
As bread wants fibre, protein, fat and many essential vitamins and minerals, and is rich in calories, bread overload or persistently daily consumption makes it inadvisable. However, the nutritional profile of bread varies across various varieties of bread available in the market.
Bread is high in Gluten
As bread is usually made up of wheat that is rich in gluten, helping the dough to be elastic in texture.
Gluten may be indigestible for a lot of people, though most people can digest it easily.
Gluten hinders nutrient absorption and also damages the small intestine’s lining. By the way, this is commonly known as celiac disease.
Some people have increased sensitiveness to gluten, which causes problems with bloat, diarrhoea, and stomach pang.
For people suffering from any morbidity that makes them vulnerable to gluten-induced problems, the bread consumption should be inadvisable.
Having said that, there is gluten-free bread easily available on the market.
Bread is rich in carbs
A single loaf of white bread contains an average of 13 grams of carbs.
As they are rich in carbs so when your body breaks carbs down into glucose, it leads to an adverse fluctuation in blood sugar level.
Research has borne out the fact that bread is high in glycemic index – which increases blood sugar levels; they result in boosted hunger and a higher risk factor for overeating.
The bottom line is that bread’s high carbs lead to increased blood sugar and hunger while augmenting obesity and an increased risk factor for diabetes and metabolic syndrome.
Bread contains antinutrients
Antinutrients are compounds that stave off your body from certain minerals intake.
As we know that grains harbour antinutrients and also that they are rich in phytic acid, which is a molecule that prevents the digestion of zinc, magnesium, iron and calcium.
The bottom line is that grains harbour antinutrients, which troubles the absorption of important minerals like magnesium, iron, zinc and calcium.