Bread’s Misunderstood Reputation

Bread has often been criticized for contributing to inflammation, blood sugar spikes, weight gain, type 2 diabetes, and even poor mental health. As a result, many have eliminated it from their diets. However, experts argue that bread can be a beneficial part of a balanced diet. Jacob Zemer, a performance coach and wellness expert from Westchester, New York, emphasizes that enjoying bread doesn’t have to compromise your fitness goals.

The Nutritional Value of Modern Bread

Thanks to advancements in food science, bread products such as tortillas, bagels, and English muffins can be nutritious. Zemer highlights the importance of fiber in our diets and notes that many modern breads are high in fiber. Fiber is essential for lowering bad cholesterol, reducing blood sugar spikes, promoting gut health and digestion, and providing a feeling of fullness. Research also links fiber intake to lower mortality rates.

Health Benefits of High-Fiber Bread

According to the World Health Organization (WHO), an additional ten grams of fiber daily can reduce the risk of major diseases like heart disease, diabetes, and certain cancers by about 10%. Zemer recommends choosing breads with at least 4 grams of fiber per slice that are low in calories and sugar. The Centers for Disease Control and Prevention (CDC) suggests women and men should aim for 25 and 38 grams of fiber per day, respectively. However, most Americans consume only half of the recommended amount.

Incorporating Bread into a Healthy Diet

Zemer advises not to worry about seed oils in processed breads if your diet primarily consists of whole foods. He shares his favorite high-fiber bread options: whole wheat tortillas with 45 calories and 6 grams of fiber; wraps with 70 calories and 17 grams of fiber; slices with 45 calories and 11 grams of fiber; white bread with 40 calories and 8 grams of fiber; flatbread with 60 calories and 2 grams of fiber; original white bread with 40 calories and 8 grams of fiber; low-calorie bread with 11 grams of fiber; bagels with 160 calories and 20 grams of fiber; muffins with 100 calories and 8 grams of fiber.

Enjoying Bread Sustainably

Zemer suggests pairing these breads with nutritious toppings like egg whites and veggies for breakfast, tuna salad for lunch, or grilled chicken for dinner. The key is to enjoy what you eat to maintain a sustainable diet.