The Gluten Problem

Wheat products typically contain gluten, and bread is no exception. Gluten is a protein that gives the dough an elastic texture and helps it to rise.

Many people can digest gluten without a problem, but some are allergic to it.

For instance, celiac disease is an autoimmune condition in which gluten affects the lining of the small intestine and impairs the absorption of nutrients (3).

Some people may be sensitive to gluten, resulting in stomach pain, diarrhea, and bloating (4, 5).

People allergic to gluten should avoid bread altogether to prevent the adverse side effects.

It is worth mentioning that gluten-free bread — usually made from brown rice, tapioca, or potato flour, is healthier and widely available.

Bread is high in carbs

Bread contains plenty of carbs. For example, one slice of white bread has an average of 13 grams carbs (6).

The human body breaks carbs into glucose, and this leads to an increase in blood sugar levels.

Some studies suggest that consuming foods with a high glycemic index can lead to increased hunger and a high risk of overeating (7). The Glycemic index measures the speed at which foods can increase the sugar level in the blood.

A study involving over 571 adults established a link between consumption of high glycemic index foods and increased body weight (8).

High-carb diets are also associated with a higher risk of metabolic syndrome and type 2 diabetes. A metabolic syndrome is a group of health conditions that increases a person’s risk of heart disease (9, 10, 11).

But some varieties like whole-grain bread contain a lot of fiber which can reduce sugar absorption in the bloodstream, thus stabilizing blood sugar levels (12).

Studies have shown that increasing your fiber intake may reduce your risk of coronary heart disease, feed your gut bacteria, and increase stool frequency to promote regularity (13, 14, 15).

Some breads contain antinutrients

Grains contain antinutrients in many cases. Antinutrients are compounds that prevent the absorption of certain minerals by the body.

More specifically, grains contain plenty of phytic acids. Phytic acid is a kind of molecule with a high affinity for calcium, magnesium, zinc, and iron. As a result, it binds to these minerals and prevents the body from absorbing them (16, 17).

Although whole-grain and high-fiber bread may contain more nutrients than refined grains, low-fiber bread, there is also a chance that they may have more antinutrients.

People who eat a healthy diet do not need to worry about antinutrients.

But for vegetarians, vegans, and those who eat more legumes and grains, antinutrients may cause severe nutritional deficiencies.

One way to reduce antinutrient content is by soaking and sprouting grains before you bake them (18, 19).

What are the healthiest kinds of bread?

Making healthy choices about the specific types of bread can boost your diet and sidestep the adverse side effects of eating unhealthy bread.

Whole-wheat bread has a higher nutrient profile than white bread because it contains more protein and fiber. Both protein and fiber slow sugar absorption in the body and maintain blood sugar at a steady level (12).

Whole-wheat bread also contains more essential nutrients, like selenium and manganese (1, 3).

Bread made from sprouted grains can also help maximize your nutritional benefits. Ezekiel bread is a good example.

Sprouting involves soaking and rinsing grains repeatedly over several days to help the food digest faster. Sprouting also enhances the nutritional value of the food.

Studies have shown that sprouted bread has more folate, fiber, vitamin C, vitamin E, and beta-carotene but minimal antinutrients (2, 20, 21).

Takeaway

Bread contains a lot of carbs. However, they are low in micronutrients. Moreover, their antinutrient and gluten contents may injure some people’s health.

Either way, bread is often fortified with extra nutrients. In addition, sprouted or whole-grain varieties have several health benefits.

When consumed moderately, bread can serve as a component of a healthy diet.

Your best bet is to choose healthier options like sprouted or whole-wheat bread and combine it with a balanced diet to get the most health benefits.