Bread is a staple food in many countries and has been eaten worldwide for thousands of years, however, at the same time, it is one of the most controversial foods in the Western world. By some, it is said to be a nutritious source of fiber and essential nutrients, while others suggest it is the cause of weight gain and disease, so which is it? Is bread good for you? Or is bread bad for you?

 

It should be said that no individual food alone will make you healthy or unhealthy. When it comes to your diet and your health, everything is about context; the type of food that you eat, the format in which you eat it, the amount that you eat, and the frequency at which you consume it, in addition to many other lifestyle factors. Therefore, in order to determine if bread is good or bad for you, we need to consider, the type of bread, how it was made, the ingredient it contains, as well as how much and how often you are actually eating it.

Is Bread Bad For You?

Nutritionally speaking, bread is a source of carbohydrates, and, depending on the type of flour used to make it, bread contains varying amounts of complex carbohydrates, simple carbohydrates, fiber, and nutrients. Because there are so many different ways to make bread, it is important to understand that not all types of bread are created equal, and it all begins with what the bread was made with.

1. Consider the Type of Flour Used

A grain of wheat contains three edible parts: the bran, the germ, and the endosperm. The bran contains antioxidants, B vitamins, and fiber and helps to protect the seed until it is ready to grow; the germ contains B vitamins, some protein, and minerals, and stimulates the growth; and the endosperm contains starchy carbohydrates, proteins, and small amounts of vitamins and minerals and stores the energy that the plant uses as food. When a grain of wheat is ground into flour, it is broken down into tiny pieces and the bran, germ, and endosperm are separated in the process. From here, these different parts can be separated, or combined, to make different types of flour and this can have a large impact on whether the bread is healthy or not.

Whole Grain Flour vs. Refined Flour

Bread can be made from both whole-grain flour and refined flour. The difference between whole-grain flour and refined flour is simply that the entire grain (bran, germ, and endosperm) was used to make whole-grain flour, while only the endosperm was used to make refined flour. Nutritionally speaking, whole grain flours are slightly more nutrient-dense, because they still contain the bran and germ, however, refined flours are not always a poor choice. Bread made from refined flour simply means that only the endosperm was used to make the flour, however, it is how this flour is treated after milling, and what is added to it, that will determine if it remains a good choice or not.

Sprouted Grain Flour vs. Regular Flour

In addition to what part of the grain was used to make the flour, another factor to consider is how the grains were treated before they were actually milled. By sprouting grains, such as wheat berries, prior to milling, you are able to unlock more of the grain’s nutritional benefits. The sprouting process, much like the fermentation process in baking, helps to mitigate the grain’s antinutrients, such as phytic acid and gluten, which helps to ensure the grains are more easily digested and their nutrients are more bio-available once consumed. Generally speaking, only whole grain flours are made from sprouted grains as the bran, germ and endosperm must be intact in order for the grain to sprout.

Unbleached Flour vs. Bleached Flour

Another factor to consider is how the flour was treated after it was milled, as refined flours are often treated by bleaching, either with chlorine or benzoyl peroxide, once they have been ground. Not only does bleaching add a chemical layer to the flour, but it also damages the starch and protein content of the flour. Although the bleaching process results in a whiter, finer-grain flour with a softer texture, which makes for a lighter and fluffier bread, some of the nutritional value is lost in the process.

Wheat Flour vs. Other Grains

In addition to traditional wheat, bread can also be made from many other grains including rye, kamut, spelt, oat and millet, just to make a few. Much like wheat, these grains can be made into whole grain flour or refined flour, as well as be bleached or unbleached. It is important to understand that these flours are simply made from different grains, they are not necessarily better or worse than wheat flour. Although wheat flour is the most common bread flour, these other grain flours can be found on their own in bread, as in the case of rye bread, but are more commonly found together in multigrain bread, where the grains are combined to make a bread out of multiple types of grains.

2. Consider the Way it was Made

Once you’ve considered the type of flour used to make the bread, the next step is to consider how the bread was actually made. There are essentially two primary ways to make bread; the traditional method or the commercial method.

Traditional Bread Process

In the traditional bread process, flour and water are combined to create a ‘starter’ that reacts with wild yeast and lactobacilli bacteria present in the air, which is left to slowly ferment. This starter, or natural leaven, is then paired with additional flour and salt and used to make the dough rise. The rising alone is a multi-stage process that can take hours, and by the time the loaf goes into the oven, it can be up to three days in the making. The initial starter is then kept alive through ongoing feedings for the purpose of leavening additional bread dough in an ongoing manner, and it is the actual process of natural leavening with wild yeast that defines a loaf as sourdough. Not only does this traditional process of making bread only involve three ingredients, but the natural fermentation process helps to pre-digest the grains to make them more easily digested and their nutrients more bio-available once consumed. In fact, it is the bacteria present in the fermentation process that helps to mitigate the negative health impacts of the bran, germs, phytic acid, and gluten present in the grains.

Modern Commercial Bread Process

The second most popular method is the commercial bread method using baker’s yeast. Because the process of making bread from traditional methods is so time-consuming, up to three days in the making, in the late 19th century baker’s yeast was developed to help speed up the fermentation process of the flour and, therefore, large-scale industrial baking soon flourished. Although the invention of baker’s yeast did help to speed up production time and reduce costs, the lack of natural fermentation does not allow for the same nutritional benefits. Without the natural bacteria present in the dough, the anti-nutrients present in the grains are not broken down in the same manner. Therefore, when baker’s yeast is being used to prepare bread, sprouted grain flours is a more ideal flour to use given the sprouting process has already helped to mitigate the negative impacts of the anti-nutrients.

3. Consider the Ingredients

Although real bread is only made with minimal ingredients; flour, water, and salt, most of the bread found in our grocery stores today contains much more than that. Not only will bread made with refined flour contain added vitamins and minerals (which is required by law in Canada), but many commercial breads will also contain added sugar, vegetable oils, flavors, and additives to help preserve their texture and keep them shelf-stable. Although enriched flours are not something to be overly concerned with, the unnecessary additives and preservatives are certainly less than ideal. If you’re not sure what your bread contains, just read the ingredients because you might be surprised at what you find.

So, is bread good for you?

Walk down any grocery store bread aisle and you will notice that there are dozens of different options to choose from, however, once you’ve considered the flour used, how it was made and the ingredients it contains, separating the good bread from the bad bread is actually quite simple. When it comes to bread, the healthiest options are:

1. Sourdough Bread: This is unquestionably the healthiest and most natural form of bread. Made with only 3 ingredients and naturally fermented, sourdough is easily digested and a source of nutrients.
2. Sprouted Grain Bread: Because the flour is made from sprouted grains, sprouted grain bread is more easily digested and nutrient-dense than commercial bread made of refined flour. Sprouted grain bread typically also contains fewer additives and preservatives.
3. Whole Grain Bread: If you are unable to find sourdough or sprouted grain bread, whole grain bread is the next best option. Whole grain bread contains more nutrients than bread made from refined flour, however, always read the ingredient and pick the option with the fewest additives and preservatives.

But, doesn’t bread make you fat?

The simple answer to this question is; no. No individual food is solely responsible for weight gain or weight loss, rather, it is a cumulative effect based on diet, exercise, and lifestyle factors. Although bread has been demonized for being high in carbs, it is important to understand that, gram-per-gram, bread contains the same amount of calories as protein, and whether you are eating 50 grams of carbohydrates from bread, potatoes, or oatmeal will likely not make a difference. Weight gain is impacted by the total amount of calories you consume, in addition to other lifestyle factors, not solely by how much bread you ate.

Is eating bread every day bad?

Unless you have an allergy or intolerance to grains or gluten, generally speaking, there is no downside to eating bread. Of course, that doesn’t mean you can eat as much as you want, as with all foods, too much of a good thing can still be a bad thing. However, when consuming high-quality bread such as sourdough or sprouted grain bread, bread can serve as a good source of energy, source of fiber, and source of nutrients in a healthy diet.

There is no question that carbs are the most controversial macronutrient. Carbs have been blamed for everything from waistlines to disease, however, it is important to understand that not all carbs are created equal. In fact, many carbohydrates are rich sources of energy and nutrients making them a valuable part of a healthy diet. So, let’s review carbohydrates, and the different types, and answer the question; what are good carbs?

 

What are Carbs?

Carbohydrates, also known as carbs, are one of three primary macronutrients, along with protein and fat, that are found in our food. The term “carbohydrates” is actually an umbrella term for foods that contain single, double, or multiple units of sugar known as saccharides. The three primary dietary components of carbohydrates are:

• Sugars: Sweet-tasting, short-chain sugar molecules which include glucose, fructose, galactose, and sucrose, also known as monosaccharides (meaning one), disaccharides (meaning two), or oligosaccharides (meaning few).

• Starches: Long-chain sugar molecules which are converted into glucose by digestion, also known as polysaccharides (meaning many).

• Fiber: Non-digestible form of polysaccharides found in plant foods.

With the exception of fiber, the primary function of carbohydrates in the diet is to provide energy. Once consumed, all carbohydrates are broken down into sugar (glucose) by the digestive tract to be used as a source of energy by the body. Essentially, any food that contains sugar, starch, and/or fiber contains carbohydrates.

Complex Carbs vs. Simple Carbs

Depending on the total number of saccharides (sugars) present in the structure, carbohydrates are classified as mono- (1), di- (2), oligo- (3-20), or poly- (20+) saccharides. Monosaccharides and disaccharides (sugars) are considered simple carbohydrates, while oligosaccharides and polysaccharides (starches and fiber) are considered complex carbohydrates.

Simple carbohydrates can be identified by their sweet taste and can be found in both whole food and processed food forms. Simple carbohydrates can be found in natural sweeteners such as maple syrup or honey, fruits, and some vegetables, however, the most prominent form of simple carbohydrates is processed food. This includes items such as fruit juice, soda, candy, and any form of processed sugar. Given simple carbohydrates are (typically) low in fiber and starch, they are quickly digested, reach the bloodstream more rapidly, and, therefore, have a large effect on insulin and blood sugar.

On the contrary, complex carbohydrates are rich sources of starch and fiber and are predominantly found in vegetables, whole grains, beans, and lentils. Thanks to their fiber content, these forms of carbohydrates take longer to be digested, are slower to reach the bloodstream, and, therefore, have less of an effect on insulin and blood sugar. However, the format in which complex carbohydrates are consumed can greatly influence whether they remain a source of complex carbohydrates or not. For example, whole grains are a form of complex carbohydrates, but when milled into refined flour and baked with sugar they become a form of simple carbohydrate given the fiber and nutrient-dense bran and germ are removed in the process. These forms of carbohydrates are often referred to as refined carbohydrates and include items such as cereals, muffins, cookies, crackers, and pastries, just to name a few.

Although almost all forms of carbohydrates will contain a combination of sugars, starches and/or fiber, carbohydrate-based foods are typically categorized by what they contain the most of. Because natural sweeteners and fruit contain more sugar than starch or fiber, they are categorized as sugars; because whole grains and legumes contain more starch than sugar or fiber they are categorized as starches; and because vegetables contain more fiber than sugar or starch, they are categorized as sources of fiber.

What Are Good Carbs?

The term good carbs typically refers to sources of complex carbohydrates because they are lower in sugar and higher in starch and fiber. Thanks to their long chains of sugars, they take longer for the body to break down and digest, which means that their energy will be released at a more consistent rate throughout the day. Not only are these forms of carbohydrates rich in fiber and starch, but they are also rich in vitamins, minerals, and phytonutrients. Forms of good carbs include:

• • Vegetables: Leafy greens, peas, carrots, broccoli, beets, etc…
  • Starches: Potatoes, sweet potatoes, squash, etc…
  • Whole Grains: Oats, rice, barley, millet, teff, etc…
  • Beans: Black beans, kidney beans, white beans, chickpeas, etc…
  • Lentils: Red, green, yellow, etc…

In fact, when opting for high-quality versions that are high in fiber and low in sugar, sourdough bread, sprouted grains bread, whole-grain bread and some forms of pasta can also be considered forms of complex carbohydrates.

What Are Bad Carbs?

On the contrary, the term bad carbs is typically applied to forms of simple carbohydrates. Because these forms of carbohydrates are higher in sugar and lower in fiber and starch, they are considered less than ideal sources of carbohydrates. However, it is important to make the distinction between whole food sources of simple carbohydrates (fruit, milk, honey, etc..) and refined food sources of simple carbohydrates (soda, candy, and sugar). As the name implies, refined carbohydrates are carbohydrate-based foods that are no longer present in their natural form. Although they may have been harvested in the fields, the way they have been processed is very far removed from their original format. The term refined carbs specifically refer to grain-based products and/or sources of processed sugar. Not only are refined carbohydrates devoid of their own nutrients, but they are considered forms of “empty” calories. Conversely, whole food forms of simple carbohydrate, such as fruit, are still in their natural form and, in addition to natural sugar, also contains fiber and essential nutrient. Therefore, to make the generalization that all simple carbohydrates are “bad carbs” is not accurate, since it is the format in which they are consumed that is most important.

So, What are the Healthiest Carbs to Eat?

When it comes to carbs, it is important to understand that any form of whole-food carbohydrate can be considered healthy. Although complex carbohydrates are often considered “good” carbs, whole food forms simple carbohydrates such as fruit, milk, maple syrup, and honey can most certainly be considered healthy and can be included in a healthy diet. Almost all carbohydrate-based whole foods contain a combination of sugar, starch, and fiber, so trying to pit them against each other is largely a waste of time. Instead of picking apart carbohydrates in their whole food form, it is best to focus on limiting refined sources of simple carbohydrates as much as possible.

The Bottom Line

Although the terms “good carbs” and “bad carbs” are commonly used, they are a very confusing way to define carbohydrates. Whether or not a carbohydrate is a healthy choice or not, should not be defined by whether they are good or bad, or simple or complex. Just because processed carbohydrates are not ideal sources of nutrients, it makes no sense to demonize all carbohydrate-containing foods. So, rather than solely focusing on good carbs and bad carbs, focus on whole food carbohydrates instead; fruits, vegetables, whole grains, beans, and lentils. All of these forms of carbohydrates, simple and complex, are rich sources of fiber, vitamins, and minerals, and can help to work as a sustainable source of energy for the body throughout the day.

We all know that too much sugar isn’t good for us and, for that reason, food manufacturers are always looking for sugar substitutes to market to consumers and use in their products. In recent years, stevia, a natural plant-based sweetener, has grown in popularity given it’s intensely sweet and free of calories, but what exactly is it? And is it safe? Here is everything you need to know about stevia and an answer to the question; is stevia good for you?

What is Stevia Made From?

Stevia, also known as Stevia rebaudiana Bertoni, is the sweetest of the stevia species of plants and is a perennial herb that is native to South America. Stevia has been historically used as a sweetening agent but has been gaining popularity in North America in recent years. The leaves of the Stevia rebaudiana plant, which can be used fresh or dried, produce compounds called steviol glycosides, including stevioside and rebaudioside A, which help to give the herb its sweet taste.

Is Stevia Natural?

While the stevia leaf, in its fresh or dried form, is naturally sweet, the stevia found on grocery store shelves is a more processed version of it. Today, stevia is available in two specific forms; unrefined stevia extracts, leaves and powders, and purified stevia extract.

Unrefined stevia extracts, leaves, and powders are the least processed forms of stevia and are considered food ingredients, while purified stevia extract is regulated as a food additive in Canada. Purified stevia extract is a highly concentrated, minimum 95%, extract of steviol glycosides, and can be found in liquid, powder, and tablet forms.

Not only is purified stevia extract available in isolated forms, but it is commonly used as an additive to sweeten sugar-free and low-calorie food products, protein powders, and protein bars, and is also used in some sweetener blends which combine stevia with other alcohol sugars or artificial sweeteners such as Truvia and Stevia in the Raw.

How is Purified Stevia Extract made?

To extract the plant’s natural sweetness, stevia leaves are harvested and dried before being steeped in hot water. This water is then passed through a resin to help trap the compounds and then the resin is washed with alcohol to free the steviol glycosides. The mixture then goes through multiple stages of filtering and centrifuging to concentrate the sweetest components of the leaf, and the resulting product is a purified stevia leaf extract that is ready for commercial use.

Is Stevia Sugar?

Although stevia does provide a sweet taste and is, ounce per ounce, 200 to 400 times sweeter than sugar, stevia is not sugar itself. Sucrose, the compound form of sugar, is made from carbon, hydrogen, and oxygen atoms, while stevia is made of glycoside compounds of steviol, specifically stevioside and rebaudioside A.

Benefits of Stevia

The natural form of stevia, the green leaf that you can grow in your backyard or pick off the plant, has been used by various cultures for centuries for medicinal and therapeutic use. As a concentrated sweetener, the majority of the evidence indicates that stevia, used in reasonable amounts, is a harmless non-caloric, natural sweetener. In low doses, stevia consumption appears to be associated with general anti-inflammatory and anti-oxidative effects, and some research indicates that stevia may be a safe and effective way to help manage blood sugar levels in people with type 2 diabetes.

Negative Effects of Stevia

There is some conflicting research that suggests there is no difference in glycemic and insulin responses between stevia and glucose, and although there may be a very small glucose-reducing effect of stevia consumption, it does not appear to apply to everybody and is unreliable. Higher doses of stevia have also been linked to fertility problems in animals, although this is a somewhat contested issue. Moreover, some research suggests that zero-calorie sweeteners like stevia could interfere with concentrations of beneficial gut bacteria, which play a central role in disease prevention, digestion, and immunity.

So, Is Stevia Good for You?

Unfortunately, there is a shortage of human studies evaluating the full spectrum of possible negative effects of stevia, however, stevia is recognized as safe by Health Canada. Purified stevia extract is regulated as a food additive and has undergone a full safety review and has been approved for use in various foods sold in Canada.

The Bottom Line

Stevia is a natural sweetener and, while it is generally considered safe, it is still a sweetener and is best used in moderation. Occasional consumption of stevia, in small amounts, likely has no impact on general health. Whenever possible, reach for the unrefined versions of it in extract, leaf, and powder forms, and read the ingredients to ensure that it has not been paired with any artificial sweeteners.