Bread Provides Essential Nutrients
Bread is a convenient, easy-to-make food that is a suitable choice for people who don’t have much time for cooking.
Carbohydrates are the main component of bread. According to experts, we need to consume a significant amount of carbohydrates as they provide 45-65% of the body’s energy needs.
In addition, bread also provides other nutrients such as calcium. Four small slices of bread can contain 164 mg of calcium.
Some Dangers of Bread
Although bread is a convenient and delicious food, consuming too much of it on a regular basis is not good for your health.
Contains gluten
Bread contains gluten – a synthetic protein found in wheat. It contributes to the elasticity and structure of wheat-based products.
Some people may be intolerant to gluten. When consumed, gluten can damage the lining of the small intestine, leading to reduced absorption of other nutrients.
People who are sensitive to gluten may experience stomach pain, bloating, and diarrhea. In such cases, they can consider using gluten-free bread made from brown rice, potato flour, or cassava flour instead of wheat-based bread.
Increases cholesterol
Research has shown that bread flour can increase a type of bad cholesterol in the body, leading to cardiovascular disease. Therefore, consuming bread regularly can increase cholesterol levels and potentially lead to obesity and heart disease.
Causes fatigue
Bread is one of the foods that can cause fatigue. Some types of bread contain substances such as genetically modified proteins. Scientists have also pointed out that consuming large amounts of white bread over a long period of time can lead to a lack of fiber. A lack of fiber not only affects the digestive system but also has a negative impact on the brain.
Reduces nutrient absorption from other sources
Bread cannot replace other foods. It is low in nutrients and can reduce the absorption of nutrients from other foods.
Wheat (the ingredient used to make bread) contains phytic acid that can react with minerals such as iron, zinc, and calcium, making the body unable to absorb these substances. The gluten that damages the intestinal lining also affects the body’s ability to absorb nutrients.
People Who Should Avoid Bread
People with type 2 diabetes
Bread contains a relatively large amount of salt and low levels of nutrients, while high in starch. Consuming bread can affect blood sugar levels. People with type 2 diabetes who consume bread regularly will take in a large amount of salt and sugar, which can worsen their condition.
People with heart disease, high blood pressure
Bread contains a large amount of starch and bad cholesterol, which is harmful to health and increases the risk of developing high blood pressure and heart disease when consumed in excessive amounts.
People with a history of high blood pressure and cardiovascular diseases should limit their consumption of bread.
People with constipation
Bread is low in nutrients and fiber, which can affect digestion. People with poor digestion or constipation should limit their consumption of bread to avoid exacerbating their condition.
Overweight or obese individuals
If you are trying to lose weight, it is advisable to avoid bread. Bread can cause rapid weight gain and accumulation of excess fat in the body.
