5 Reasons Why Bread is NOT the Enemy

By Stephanie Dang, Registered Dietitian

Bread has gotten a bad rap over the years, likely due to the popularity of low carb and gluten-free fad diets. Unless you have a medical condition such as celiac disease, wheat allergy, or non-celiac gluten sensitivity, there is no need for you to avoid bread! In fact, bread can be included as part of a healthy, balanced diet every day – yes that is correct, every day! Of course there are bread products you should try to choose more often than others (think: whole grain bread!), but I think we often forget about all the great things bread has to offer. Read below to find out more about why bread is not the enemy!

1. Carbohydrates are our body’s preferred energy source

Bread is a source of carbohydrates, which are our brain and muscle’s preferred fuel source. For steady energy throughout the day, focus on good quality, complex carbohydrates such as whole grains. These take longer to digest, which can help you feel full for longer and provide a slower, steady release of energy.

2. Vegetables are also carbohydrates

What?! Vegetables are carbs?! But vegetables are so good for us! Does this mean vegetables = bread? Well no, but this is a good reminder for why carbohydrates are not bad for you. When it comes to a healthy diet, you really need to look at the overall picture. There is no single “bad” food, just like there is no single “superfood”. Different foods and nutrients all work together to create a healthy, balanced diet. Aim to eat a variety of whole grains, along with other carbohydrate sources such as fruits, vegetables, and legumes to ensure your body is getting all of the nutrients it needs.

3. Bread does not make you gain weight

No single food is going to make you gain weight. In fact, hearty, high fibre breads can actually have the opposite effect – they can make you feel full for longer, provide you with adequate energy throughout the day, and prevent cravings and overeating later in the day. Bread is often vilified when it comes to weight management, however, being overly restrictive with certain foods can cause an unhealthy relationship with food. Focus on nourishing your body with good food, and enjoy everything in moderation!

4. Bread can be a good source of fibre and protein

Especially the whole grain options! Fibre is very important for our gut health, regular bowel movements, and keeping us full. Proteins are the building blocks of our body, and also help keep us full. In addition to fibre and protein, whole grain breads are also a source of B vitamins, folate, iron, and even calcium.

5. Bread can easily be paired with other nutritious foods

Another reason why bread is so great – you can make it even more nutritious by pairing it with other nutrient-rich foods! Looking for some ideas?

• Nut and seed butters
• Homemade chia-fruit jam
• Mashed avocado & hot sauce
• Hummus with freshly cracked black pepper
• Poached egg with fresh tomato and arugula
• Sliced or melted cheese
• Canned tuna or salmon
• Panini with rotisserie chicken, brie, and vegetables
• Healthy recipes like this French Toast

For a range of healthy loaves including Higher Fibre Loaf and Country Grain Loaf, find your local COBS Bread bakery!