Introduction

There are many myths and taboos surrounding bread: the most common being that it makes you gain weight. Unfortunately, this belief is widespread, and bread consumption has declined in recent decades.

What’s the reason? Simply put, it’s due to poor or incorrect information about it.

Let’s break it down.

Does bread make you gain weight?

Bread provides around 240 to 260kcal/100g, so it can be considered a food with a moderate energy content. In the case of toasted rolls or breadsticks, the value increases to around 360kcal (as foods with less water content have a higher caloric value).

If you opt for wholemeal bread, you’ll be giving your body a higher amount of B vitamins (predominantly found in cereals), minerals such as calcium and iron, and fibre, all essential for the proper functioning of the body. However, calorie-wise, there is little difference compared to refined bread.

It’s difficult to establish a recommended daily portion, as each person has different needs, but an approximate amount would be 150g per day. The issue arises when we consume more than we need — but that’s true for all foods, not just bread. Moderation is key.

Because of the widespread belief that bread causes weight gain, it’s often one of the first foods to be eliminated when starting a diet. However, bread is a satisfying food that can be ideal for weight loss diets because it helps prevent anxiety and snacking.

Bread goes well with almost everything, which makes it easy to overeat. If you make a sandwich with lots of processed meat or soak up too much sauce with bread, you’re likely consuming more energy than needed.

So, the problem isn’t the calories or energy that bread provides, but rather the excessive consumption and the types of foods we typically pair it with.

I recommend trying different types of bread: wholemeal, high-fibre, white, rye, soy, gluten-free… The more variety in breads you eat, the greater the variety of nutrients you’ll provide your body with, leading to a more balanced diet.

Don’t forget the children. The best snack or afternoon meal will always be a sandwich rather than any industrial pastry.

Which bread to choose according to your condition

If you suffer from any medical condition that requires close attention to your diet, don’t worry — there are a range of breads available to help you include this food in your diet without issue.

• Coeliacs: In this case, you should look for gluten-free bread. It’s easy to find both in supermarkets and bakeries.
• High blood pressure: If you suffer from hypertension, you should opt for salt-free bread.
• Constipation or high cholesterol: This one is easy — there’s a wide range of high-fibre wholemeal breads that can help.
• Diabetes: Wholemeal bread is recommended, but portion control is key as bread has a high glycaemic index.
• Chewing difficulties: In this case, sliced sandwich bread is best, as it’s the softest option.

In short, you should eat bread — even better, make your own bread. It’s a delight to bake and incredibly satisfying to eat something you’ve made with your own hands. I guarantee it 😉