Eight great reasons to eat bread
To commemorate the 125th anniversary of Hovis bread, we're celebrating the many health benefits of the much-maligned yeasty food - and taking a look at why it isn't really the villain low carb and low Gi diets would have you believe.
Here are eight great reasons to tuck into some bread:
1. Essential for energy
Bread is a great source of energy yielding carbohydrates. The speed at which your body digests these carbohydrates varies depending on the type of bread you choose. Some such as rye and whole grain varieties release their sugars at a fairly steady rate but most breads, whole meal as well as white, tend to rank quite highly on the GI index and therefore release their sugars quickly. However, this doesn't mean they should be avoided as the speed at which they are digested is governed by two other factors - the amount that it is eaten at any one time and what they are eaten with.
Keeping portion sizes small will go a long way towards enabling you to eat your bread of choice without causing your blood sugars to spike (think open topped sandwiches for lunch instead of foot long filled baguettes). Combining bread with fat or protein will greatly reduce the speed at which it releases it's sugars too so try topping your toast with a little peanut butter, baked beans or even some sardines or a little melted cheese for a really nutritious, low gi snack.
2. Full of fibre
Bread, especially wholegrain and whole meal varieties are an important source of dietary fibre. Just one slice of whole meal bread provides approximately 15% of an adult's daily requirement. Fibre helps keep the digestive system healthy, blood sugar levels in check, reduces the risk of bowel cancer and helps to prevent cholesterol levels rising.
Evidence suggests that eating whole grains can also reduce the risk of illnesses such as heart disease, stroke, certain types of cancer and type 2 diabetes. Many experts believe that we should eat at least three servings of whole grain each day (equivalent to 48g). One serving of whole grain (16g) is equivalent to one medium slice of whole meal bread or a small whole meal roll. Studies have shown that people who eat more whole-grain foods tend to be slimmer and are less likely to gain weight over time. This is possibly because these foods tend to be low in fat but high in fibre, which can help to fill you up.
[Relevant: The world's top 10 most filling foods]
3. Low in fat
Bread is generally low in fat — it is what we spread on it that changes all that so as long as you go easy on the toppings there's no reason why it can't be a valuable addition to and diet.
4. Packed with protein
Although bread is generally thought of as a carbohydrate rich food, it does also contain some protein. It does not contain all of the essential amino acids required by the body but when eaten alongside other plant based foods such as baked beans for example, it can produce a complete protein source meal which can be particularly valuable for vegetarians.
5. A canny source of calcium
White breads are often frowned upon but they can be a good source of calcium. In fact, on average 20% of the UK dietary calcium intake is accounted for via bread and flour products. This is because, in the UK, white and brown flour has to be fortified by law with additional calcium, iron and vitamins such as thiamine and niacin.
White bread can be particularly beneficial for children and older people too as their small stomach sizes and appetites can sometimes make it difficult to obtain all the calories they need from a diet that is too rich in bulky, high fibre foods.
6. Vital vitamins
Bread can be a great source of B vitamins particularly the fortified ones — thiamine and niacin. These are essential for health as they play a key role in helping to release energy from carbohydrates, regulate appetite and ensure the normal functioning of the nervous system.
7. Must-have minerals
Bread can be a great source of selenium too - a trace element that functions as a powerful anti-oxidant helping to protect the body from oxidative damage caused by stress, pollution and aging. There is also some evidence to suggest selenium may even be able to reduce the incidence of a range of cancers. Whole meal bread is also a good source of minerals such as magnesium needed for healthy bones, potassium for fluid regulation and zinc for a strong and healthy immune system.
8. Big on iron
Thanks to mandatory fortification, bread along with cereals is one of the main sources of iron in the diet. Together they provide almost 50% of daily iron intake. Intakes from iron have been declining for some time and there is particular concern that nearly 25% of women have dietary intakes below the Reference Nutrient Intake (RNI). Low iron intakes are also a concern for many young and teenage children.
Iron is essential for healthy blood cell renewal and energy levels. The clinical affects of iron deficiency include general lethargy and anaemia and if untreated can result in severe long-term health effects.
