Is Bread bad for you? A look at carbs, gluten, and your diet
It is no secret I love bread. Everything about it. I love the process of making a loaf, the science behind why it rises, how it smells during baking, and of course, eating it. But, there is a rumor going around that bread is bad for you and I just don’t buy it. Let’s take some time to discuss if bread really is toast in today’s world.
People have been eating bread since the dawn of time, but only recently does it appear to be causing problems. Grain, gluten, and carbs in general have all been under criticism lately, with some deciding to cut bread out of their diets altogether. But is something as basic as bread really the issue? Or could this be a situation of “throwing out the baby with the bath water?” Let’s find out.
Sourdough English Muffins are a staple in our home.
A quick note on carbs.
Your body needs energy. Carbohydrates and fats are the two preferred options of your body for that energy. Now, you can easily get into the nitty gritty of macros and ratios, but really it comes down to this - carbs are not bad and a good balance of protein, carbohydrate, and fat is going to serve your body well. This looks different for everyone as far as amounts and percentages go, but we need all three nutrient types.
Bread is, in fact, high in carbohydrates. But not all carbohydrates are created equally. The carbs in a piece of white bread are not the same as a slice of whole grain toast. More on that later. For now, just consider that if carbohydrates are the culprit, that means bananas and sweet potatoes are also a problem. Most would agree these foods are not unhealthy.
A run-down on gluten.
Gluten is extremely popular these days. Or unpopular, depending on how you want to look at it. Let’s clear up some misconceptions about gluten. Now, I know (crazily enough) this can actually turn into a controversial topic. I recognize people do have valid reasons for avoiding gluten or completely eliminating it from their diets. Obviously, those with Celiac’s Disease should never consume gluten and I am not recommending they should. For this conversation I am focusing on the folks who can eat gluten but are afraid it will cause weight gain, inflammation, etc.
So, what is gluten? Simply put, gluten is the combination of two proteins in wheat flour. You know the stretchy strands of dough you get after kneading? That’s gluten. It is naturally occurring in the wheat berry and helps develop the structure of your bread loaf for a strong rise. Gluten is a good thing.
Who’s the culprit?
“But I cut out gluten and/or carbs and feel better” someone will say. So, this is where it gets interesting. People will follow a gluten-free or low-carb diet to lose weight, decrease inflammation, etc…but is it specifically the gluten and/or carbs causing the issues or everything else that comes along with the bread?
Here’s where my argument comes in. Think about all the different types of bread products - rolls, tortillas, pie crusts, buns, cookies, biscuits, sandwich bread, etc. Along with the gluten and carbs in a storebought piece of bread is sugar, highly processed oils, food coloring, and preservatives. Then on top of that, people rarely eat a plain piece of bread. They normally have something with it, right? Jelly on toast, hot dog in a bun, gravy with a biscuit…You see where I’m going with all of this? When people cut out bread, they are also decreasing all these other ingredients - both in the bread itself and the add-ons - in their diet as well. It is not simply carbohydrates or gluten being taken out of the equation.
Which leads to the question - what is causing the problem? Could it possibly be the quality of ingredients, the foods served with the bread, or the preparation of the wheat product itself? I would venture to say it is a combination of all of these things.
Before we discuss some solutions to this bread situation, let’s talk about one more piece of the puzzle.
They don’t make ‘em like they used to…
Before factories and plastic bread bags, people would grind wheat berries (also called kernels) to make bread. Everyone knows the difference in texture between a whole grain bread versus white bread; but there is more to it than that. A wheat kernel contains three parts: the bran (fiber), endosperm (carbs and protein), and germ (vitamins and minerals). Whole wheat bread contains all three components. So, back in the old days when they ground their grain for bread, they were getting the fiber and the nutrients in their loaf along with the carbs and gluten. Bread was not bad for them.
In our modern world, we are able to sort out the bran and germ and keep just the endosperm for white bread. You see what that does? It gives us the carbs without the benefits. It cuts out the nutrients so much that the bread-making industry actually adds vitamins back to the flour to make up for the loss. Crazy, huh?
What if we ate bread like it was originally prepared? I’m by no means saying everyone should go buy a grain mill or grow their own wheat (although we are crazy enough to have done both!). What I am saying is it would serve us well to evaluate our bread intake and find steps for better quality.
Practical Steps for Better Bread
We’ve covered a good amount of material concerning the humble topic of bread. I bet you didn’t know one could have such a long-winded conversation about something so simple! And I even held back my nutrition-nerd self in hopes to not overwhelm you;) Anyways, I don’t want to end this discussion without giving some practical advice for what you can do to get better bread. How this is accomplished will look different for each family, but here are several ideas to help you get started. Do what works best for you!
Try making your own bread.
There are several easy recipes that you can make at home that will be much healthier for you than what you can find at the store. Or if you have no interest in making it yourself, find someone local who is already making homemade bread and ask to purchase from them. This could be someone down the street in your neighborhood, a small bakery in town, or a friend at church.
Switch to unbleached flour.
If you do opt to make your own bread or even the occasional dessert at home, consider using unbleached flour. I recently learned more about the process of bleaching flour and the chemicals it involves. I am convinced the extra step of finding unbleached flour is worth it.
Go sourdough.
It’s more than just a trend! Using the good bacteria of a sourdough starter for the rising process helps “pre-digest” the wheat. If you are someone who experiences ill-effects (not an allergy) from gluten, I suggest giving sourdough a try. It may take a few attempts to learn how long you need to let it sit before baking; but it is definitely worth experimentation if it means you don’t have to give up bread! And even for us folks who are not bothered by gluten, sourdough has additional benefits we can reap.
Try swapping out some of your white flour with whole wheat flour.
I know, I know. Whole wheat flour is just not as soft and fluffy as the white. However, you can substitute some whole wheat for the all-purpose. This gives you the extra health benefits while also slowly introducing the different flavor and color it brings to your bread. Working your way up to half whole wheat and half white flour in your recipe is a good goal. If you replace more than half of the flour in a recipe with whole wheat, you will probably need to make other adjustments for correct moisture levels and such. There may be another post in the future getting into more of the details of whole wheat baking (hint, hint). Believe it or not, whole wheat does not have to be dense or tough.
Bread is delicious, there is no arguing that. The controversial part of the conversation is the debate of whether bread is good for you. The answer? It all depends!
