What’s the truth about bread? Nutritionist Alex Allan explains how bread affects our bodies and whether we really should consider giving it up.
Over recent years bread has been demonised as a ‘bad’ food for many reasons – it’s too high in gluten, it’s too high in carbs, it’s too processed, the list goes on.
This has led to many people thinking that cutting it out of their diet will help their health. But is that based on real evidence?
I'm a registered nutritional therapist and I've got the truth about bread.
Bread, in one form or another, has been the cornerstone of the planet’s daily diet for nearly 14,000 years.
It provides complex carbohydrates which release glucose slowly, providing a sustained energy source. If it’s made from wholegrains, it can also be a great source of B vitamins, iron, magnesium and other minerals. Plus, when combined with dairy or legumes, it forms a complete protein.
The wild yeasts and bacteria used traditionally in natural fermentation are excellent for gut health, and the long fermentation times taken to make these types of bread break down anti-nutrients and help make minerals more bioavailable.
The introduction of steel roller mills in the 1870s allowed for mass production of white flour, removing the nutritious bran and germ. This began the departure from bread as a nutrient-dense staple toward the refined, processed versions that dominate today's market.
Additionally, modern wheat varieties are often selected for higher gluten (the protein in both wheat and rye) content and different protein structures compared to heritage varieties, which helps to improve taste and texture, but this could potentially contribute to increased sensitivity issues in some people.
So, could it be that the issue isn’t bread itself, but the type and quality of the bread involved?
The traditional bread-making process of natural ingredients, long fermentation times and stone-ground flours has been replaced by refined flours, chemical additives, and rapid fermentation.
This means that most commercial breads now fall into the ultra-processed food (UPF) category. The health implications of eating a diet high in UPFs are significant, one 2020 narrative review of UPFs and their health outcomes showed that regular consumption is associated with type 2 diabetes, obesity, cancer, cardiovascular disease and depression.
Ultra processed white bread can cause a rapid glucose spike and quick energy crash when eaten, as opposed to the slower, sustained energy release found in properly fermented wholegrain bread. And, refined flours are lower in nutrients, full of emulsifiers, preservatives, dough conditioners, and artificial enzymes.
Plus, the quick fermentation times prevent the gluten enzymes from breaking down efficiently or neutralising phytic acid.
There is also mixed evidence around the role of gluten in increasing inflammation in autoimmune conditions.
If you have an autoimmune condition, such as Hashimoto's thyroiditis, gluten may trigger inflammation and lead to an imbalance in the gut microbiome. The molecular mimicry theory suggests that gluten proteins may cross-react with thyroid tissue, potentially triggering autoimmune responses in susceptible individuals.
In these instances, gluten elimination may be beneficial, although individual responses can vary significantly, and it’s important to emphasise that elimination should only be temporary and done under professional guidance.
So, what’s the truth about bread?
Well, it’s complicated.
The key takeaway is that bread itself isn't the villain, rather it's the modern industrial process that has transformed an ancient food into something our bodies may struggle to recognise.
For most people, choosing high-quality, traditionally fermented sourdough made with organic wholegrains can be part of a healthy, balanced diet.
However, individual tolerance varies significantly, and some people may need to avoid or limit bread due to specific health conditions.
Rather than following blanket dietary rules or the latest fads, the best option is to listen to your body's unique responses and, if necessary, work with a qualified practitioner to determine what works best for your individual health needs.
When in doubt, focus on the quality rather than restriction - optimal health comes from understanding what your body requires rather than following a one-size-fits-all dietary trend.
We've spoken to the experts to rank the different types of bread, from best to worst for your health.
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