Bread is a food that many of us have a love-hate connection with, so you may be wondering: how much bread can I eat in a day without negatively affecting my health?
Bread is considered to be a member of the grain category by the United States Department of Agriculture (USDA). All foods that are derived from cereal grains, such as wheat, barley, oats, and the like, are included in this category. Pasta, oatmeal, and rice are some examples of foods that may also be found in the grain category.
Bread does, in fact, include a significant amount of carbs, but this does not make it a bad food. Here are some of the reasons why it could be a good idea to include bread in your diet on occasion.
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Is It Bad to Eat Bread Every Day?
Bread and other goods made from grain are a source of fuel that may be used to power our bodies. In addition to that, they are rich in minerals, vitamins from the B-complex, and fiber. The metabolic process and the neurological system both benefit from the regulation provided by the B vitamins. The immune system may be strengthened and oxygen levels in the blood can be preserved with the help of minerals like iron and magnesium. Consuming foods high in fiber helps maintain healthy digestive function. If you want to get the most out of the nutritional value that these foods provide, you should eat a diet that includes a broad range of bread products and other grains.
The catch is that you have to choose the appropriate kind of bread. “Bread is just fantastic!” Monica Auslander Moreno, RD, LDN, the creator of Essence Nutrition in Miami, shared her knowledge with the LIVESTRONG.com audience. “Unfortunately, we have severely corrupted the original. The amount of time that bread is supposed to be able to stay fresh on the shelf is really rather short. If you leave freshly made bread out at room temperature for more than a day or two, it will become quite hard.”
She further notes that bread purchased from a neighborhood bakery or baked at home does not include the additional sugars, preservatives, dough conditioners, or chemicals that are often found in pre-packaged supermarket bread.
So, How Many Slices of Bread Should You Eat in a Day?
The United States Department of Agriculture (USDA) provides guidelines for daily serving sizes of grain meals in general, not only bread. (It is important to note that in order to maintain your health, you do not need any kind of bread; all grains may assist you in meeting your nutritional requirements.)
The appropriate amount of grain for one serving is one ounce. One slice of bread is equivalent to one serving, yet it is quite evident that not all bread slices weigh precisely 1 ounce each.
If you are going to slice your own loaf of bread, you may wish to use a food scale to determine the weight of each slice. If you are eating bread that has been packed, you should read the labels very carefully. Not only will the labels provide information about the serving size, but they will also compare the nutritional content of various brands and varieties of bread. For instance, one slice of bread from certain kinds of bread has 12 grams of carbs, whereas another piece from the same brand has 18 grams. In a similar vein, one kind of bread may have a higher fiber content or have less added sugar than another.
Your age, gender, and degree of physical activity all play a role in determining how many 1-ounce portions of grains you need to consume on a daily basis. The United States Department of Agriculture (USDA) suggests that women who are moderately active and between the ages of 19 and 50 should have six servings per day, while women over the age of 50 should consume five servings. Men in their 19s to 30s who are moderately active need eight servings per day, while men in their 31s to 50s need seven, and men in their 50s and beyond should have six. Adults need fewer portions than children need, but individuals who frequently engage in intense activities need more. Children require less servings than adults do.
White bread
This bread, whether it is toasted or served soft and chewy, is one of the most popular types and combines well with everything else that is on the table. White bread may be eaten up to a maximum of eight times in one single day by the typical individual. However, you should make sure that your intake of this item is balanced with other types of carbs. For instance, you could substitute one big potato for three pieces of bread, or you could have one medium potato and one slice of bread instead.
Arabic pita bread
Using the Masterchef Gourmet Plus cooking machine, you can quickly and effortlessly produce this mouthwatering sort of bread, and then serve it to the entire family while it is still warm. It is suggested that a person eat as much as one and a half loaves of pita bread on a daily basis. When you are eating a meal that also includes other forms of carbs, such as rice, pasta, or bulgur, keep this quantity to one loaf only.
Whole wheat bread
How much of this scrumptious bread you should eat every day is going to depend on your fitness objectives. Therefore, if you are attempting to maintain your present weight, you are permitted to take up to 12 pieces of whole wheat bread on a daily basis. If, on the other hand, your goal is to reduce your body fat percentage, you should probably limit yourself to no more than 8 slices of bread every day; however, this number is highly dependent on the amount of carbohydrates you consume during the course of the day.
The Biggest Danger Sign You’re Eating Too Much Bread, Say Experts
Bread is an important component of the meals that many people in the United States eat on a daily basis, beginning with their morning toast and continuing far into the evening with their burger buns. According to study conducted by the United States Department of Agriculture (USDA), the typical American eats more than the recommended daily intake (RDA) of grains in a single day. This is the case even if the RDA is set at 100 percent. However, it’s not only the additional calories that those slices of bread bring to your diet that might be a concern for your health in the long term; there are other potential risks as well. A diet heavy in bread products is associated with a number of unexpected negative health effects, one of which is difficulty concentrating and cognitive issues in later life. You may not be aware of this impact.
According to nutritionist Lisa Richards, CNC, author of The Candida Diet, refined carbohydrates cause a state of low-level inflammation in the body, which causes a host of health issues, including a decline in cognitive function. “Refined carbs create a state of low-level inflammation in the body,” she says. Because of the inflammatory nature of the substances, you will feel tired and have trouble concentrating on things.
You’re gaining weight.
If you’ve noticed that the numbers on the scale have been creeping upwards, it’s possible that the culprit is the amount of bread you eat, particularly white bread.
“Consuming bread will almost certainly result in the consumption of more harmful meals and components. This is due to the fact that bread is usually consumed with processed meats, nut butters that are high in fat, and cheeses that are rich in saturated fat “according to Trista Best, a certified dietitian at Balance One Supplements. [Citation needed]
People who consumed two or more servings of white bread on a daily basis were found to have a significantly increased risk of developing overweight or obesity, as compared to people who consumed one serving or less of white bread on a weekly basis, in a study that was published in BMC Public Health in 2014. If you are at the point when you are prepared to get rid of those excess pounds, you should begin by reading these 15 underrated weight loss tips that really work.
You’re always hungry.
It’s possible that reaching for a piece of bread when you’re hungry will just serve to make you hungrier in the long run.
“The vast majority of breads are subjected to very high levels of processing and have very little to no nutritional sensors. Because of this, eating it does not cause your body to register a sensation of fullness or satisfaction in the same way that eating other foods does. You will find that your insulin and blood sugar levels will spike, which will result in increased appetite “says Shana Hussin, RDN.
Do you want to discover ways to stifle that incessant gnawing hunger? Learn the 30 reasons why you are always hungry by reading this article.
Your stomach frequently hurts.
Do you believe that selecting a different kind of bread will result in nothing but benefits to your health? Try to rethink this.
According to Registered Dietitian Rachel Fine, MS, owner of To The Pointe Nutrition, “some breads that market as ‘high fiber’ options might include added fibers such as inulin and beta-glucan, which have been associated with stomach discomfort, such as bloating and gas, when eaten in excessive amounts.”
Do you want to get rid of those stomach problems once and for all? Get started by cutting out these 13 foods that are known to aggravate digestive issues.
You have pre-diabetes.
It’s possible that your love of bread is to blame for your blood sugar levels that are getting dangerously close to the danger zone.
According to Heather Hanks, MS, a nutritionist at Instapot Life, eating an excessive amount of bread, particularly the highly refined bread found in grocery stores, can lead to increased inflammation levels in the body. This, in turn, can cause insulin resistance, a condition that is frequently a precursor to diabetes.
Learn the CDC’s recommended method for determining whether or not you are at risk for developing type 2 diabetes if you are concerned about your insulin levels.
You have high blood pressure.
There is a closer connection between the bread you eat and the ballooning levels of your blood pressure than you may realize.
The Centers for Disease Control and Prevention (CDC) reports that bread and rolls are the top two sources of salt, a nutrient that is known to elevate one’s blood pressure. The consumption of even a relatively small amount of bread can cause your risk of hypertension to skyrocket. A study that was conducted in 2018 and published in the journal Nutrients found that the consumption of just one piece of white bread per week was associated with an increased risk of having blood pressure that was already elevated.
Look For Wholegrains
It goes without saying that some of the items on the store shelf are superior than others.
It is essential to choose out a loaf of bread that is prepared with wholegrains since these loaves have a lower glycemic index, more fiber, and a higher concentration of nutrients than their refined counterparts.
My number one piece of advice is to search for a brown loaf that clearly displays grains and seeds. That means the end of white bread.
However, this does not imply that you are required to fully abstain from eating bread forever. It only means that you need to cut down on how much bread you eat and consume it in moderation (via Popsugar).