In this brief guide, we will answer the query, “How much bread should you eat a day?”. We will also talk more about bread and the nutritional facts of bread.
How much bread should you eat a day?
It depends on what variety of bread you are eating to determine how much bread to eat a day. In the case of white bread, an average person should eat 8 slices of white bread a day.
On the other hand, if you are accustomed to eating whole wheat bread or brown bread, then 12 slices of bread a day is adequate to maintain the current weight profile.
Bread is full of carbs and high in calories and can cause a range of health disorders and massive weight gain if eaten in excessive amounts. Bread should be added to the diet in moderation and should be consumed with other food that is rich in other essential nutrients and minerals to achieve a balanced diet.
What are the nutritional facts of bread?
Bread is rich in carbs and calories and very low in other nutrients and minerals needed for a healthy diet. But there are some bread varieties that differ from others due to the ingredients and the process involved.
The bread made from whole grains and whole wheat compared to white bread made from processed wheat has more nutritional benefits than the white bread. Thus, the nutritional value can differ from one variety of bread to another.
Here we compare the nutrition facts of different varieties of bread.
| White bread | Whole-wheat bread | Sourdough bread | |
| Serving size | 25 grams / 1 slice | 33 grams / 1 slice | 32 grams / 1 slice |
| Calories | 67 | 92 | 93 |
| Total fat | 1 gram | 2 grams | 0.6 grams |
| Carbs | 13 grams | 17 grams | 18 grams |
| Protein | 2 grams | 3 grams | 4 grams |
| Fiber | 0.6 grams | 2 grams | 1 gram |
| Thiamine | 8% of the Daily Value | 7% of the Daily Value | 9% of the Daily Value |
| Folate | 7% of the Daily Value | 5% of the Daily Value | 12% of the Daily Value |
| Sodium | 7% of the Daily Value | 5% of the Daily Value | 9% of the Daily Value |
| Manganese | 6% of the Daily Value | 31% of the Daily Value | 8% of the Daily Value |
| Selenium | 6% of the Daily Value | 18% of the Daily Value | 12% of the Daily Value |
| Riboflavin | 5% of the Daily Value | 4% of the Daily Value | 5% of the Daily Value |
| Niacin | 5% of the Daily Value | 7% of the Daily Value | 8% of the Daily Value |
| Iron | 5% of the Daily Value | 6% of the Daily Value | 6% of the Daily Value |
Is bread bad for you?
Bread is not that much of a bad food to eat. Bread can be quite healthy, given that they are made of whole wheat and other grains such as rye. Here we will indulge more into the facts about bread and if they are bad for your health.
Contains gluten
Gluten is a type of protein that is present in wheat which is responsible for the stretchiness and rising of the dough. It gives the dough an elastic and soft-to-touch texture. Gluten is typically digested by the digestive system but some people can suffer from gluten in their bread as their system cannot process gluten.
People can get upset stomachs, cramps, bloating, and diarrhoea if their system cannot digest gluten. Some people are very sensitive that they are allergic to gluten which can cause them to have gastro-related distress.
Gluten intolerant people can have bread made out of grains made from other plant-based flours such as potato flour, tapioca flour, or rice flour.
High carbs content
Bread, especially wheat-based, is high in carbs and calories which is not very beneficial to add to your diet on a daily basis in excess amounts. Bread should be consumed in moderation to avoid too many carbs in the diet.
Foods with high carb content are associated with a risk of type 2 diabetes and metabolic syndrome as the body breaks down the carbs intake into glucose which increases the blood sugar level.
If bread made of whole wheat is consumed then a good amount of fiber is also added to the dietary intake which is beneficial for the digestive system. More fiber intake means better digestive health.
Contains antinutrients
Grains that are made into flour and then into bread are high in phytic acid which is also known as antinutrients. They bind themselves with minerals and nutrients such as zinc, iron, calcium, and magnesium and restrict their absorption by the body.
Conclusion
In this brief guide, we answered the query, “How much bread should you eat a day?”. We also talked more about bread and the nutritional facts of bread.
I hope you find this blog useful. If you have any questions, please let us know.
Reference
https://www.healthline.com/nutrition/is-bread-bad-for-you#gluten
