Bread has been part of the human diet for over 10,000 years, ever since civilizations in the area of present-day Mesopotamia began cultivating wheat and barley. Since then, bread has become a symbol of fertility, hospitality, and spirituality. Even today, we still kiss the bread if it falls on the ground... Despite this reverence, many people today reject it with the words: bread makes you gain weight. But does it really?

What does bread actually contain?

The most basic version of bread contains just flour and water, occasionally also salt and yeast. However, the essential difference lies in the type of flour used. We are talking about whole grain flour (made from whole grains) and white, refined flour (made from hulled, cleaned grains, without bran and germ).

Whole grain bread, which people often simply call brown bread, contains significantly more fiber, B-group vitamins, iron, magnesium, and zinc than white bread. The first healing secret lies in fiber: they slow down digestion, reduce hunger, and regulate blood sugar levels.

On average, bread has about 200 to 250 calories per 100 grams, which is roughly equivalent to two slices. For comparison: 100 grams of chocolate has about 550 calories, walnuts have 654 calories, sunflower seeds 584 calories, and olive oil an astounding 884 calories per 100 ml. So, it is clear that bread is not among the most calorie-rich foods. So why do we associate it with obesity?

Quantity is key, not bread itself

We must understand the basic principle: body weight increases when we consume more calories than we burn. So, bread itself is not the problem. The problem lies in how much we eat and what we eat it with.

For example, if you spread a thick layer of butter on bread every day, add cheese, ham, and mayonnaise, it's no wonder that the calories quickly add up. In reality, people often don't eat bread alone, but with high-fat additions. A slice of bread with butter and cheese can quickly reach 400 to 500 calories, which is nearly a quarter of an adult's daily needs, especially if they work in an office.

The World Health Organization (WHO) recommends that the average adult consumes around 2000 to 2500 calories daily. If you eat three sandwiches a day, you'll reach that limit quickly, even before you eat anything else.

Is it true that brown bread helps with weight loss while white bread leads to weight gain?

This is another common folk belief that needs to be looked at from all angles. In 2013, a study published in the Nutricion Hospitalaria journal showed that there is no significant difference in energy value between white and brown bread. Both contain complex carbohydrates, which are essential for energy.

So where does the difference lie?

Whole grain bread has more fiber, which means it satisfies you faster and for a longer period. Additionally, it is denser, which means you get the same satiety with a smaller quantity compared to white bread. Therefore, people often eat more white bread before feeling full. In a study published in The American Journal of Clinical Nutrition, researchers found that people who consumed whole grain bread ate fewer calories in the following meal because they felt full sooner and had more stable blood sugar levels.

Does bread fit into a diet?

We often hear that when someone starts a diet, they should cut out bread first. But this is not always wise.

If you eliminate bread from your diet and with it a significant portion of carbohydrates, your body starts to struggle with a lack of energy. And what does a person do when they lack energy? They reach for a quick source, which is mostly sweet snacks, pastries, chocolate... Thus, a vicious cycle is created.

Therefore, we advise you: if you decide to lose weight, do it in a balanced and wholesome way, not through extreme diets. Bread, especially whole grain bread, has its place in that. A slice of bread for breakfast or lunch is a healthier choice than a chocolate bar at three in the afternoon.

What does the food pyramid say?

If you have heard of the food pyramid (that triangle where the base represents what you should eat the most of), then you know that grains and their products are at the base. This means they are the foundation of the diet.

According to the recommendations of the U.S. Department of Health, the average adult should consume 6 to 11 servings of grains daily. One serving, for example, is a thin slice of bread or half a cup of cooked grains. So, if you eat 2 slices of bread, you have only consumed a fraction of the recommended amount.

Traditional wisdom: bread should not be eaten alone, it should have company

If we look at old recipes and the wisdom of our grandmothers, we will notice that bread was always eaten with sauerkraut, herbs, garlic, onions, or red beets. Why? Because these additions aid in carbohydrate metabolism and regulate blood sugar levels.

For example, garlic has strong anti-inflammatory properties, onions improve digestion, and cabbage contains lactobacilli that help the intestines. Thus, bread in such combinations is more nutritious. Nowadays, we often slice four pieces of white bread and pair it with p{-15454}t{-15447}, which has no connection to a balanced diet.

How to choose good bread?

If you want bread to support your health and not cause weight gain, pay attention primarily to the ingredients. Avoid bread labeled as whole grain because it is often made from white flour and just colored with molasses (a dark syrup left over from sugar production) to appear darker. Check the list of ingredients. True whole grain bread contains 100% whole grain flour as the first ingredient.

Also, watch out for added sugars, oils, and additives. The fewer the ingredients, the better the bread! Homemade sourdough bread (made from a mixture of flour and water that ferments) is an exceptional choice as it contains natural bacteria that aid digestion. Ayurveda, the ancient Indian science of healthy living, also uses such sourdough bread, as it is believed to be easier to digest and less bloating...

Conclusion

If you are worried that bread makes you gain weight, we can confidently tell you: bread itself doesn't make you gain weight, but eating too much bread does. What's more, incorrect combinations, lack of exercise, and poor-quality food contribute even more to weight gain.

Just remember that combining whole grain bread with seeds with vegetables, legumes, or fermented foods will greatly benefit your body. Of course, as long as you don't overeat.