I Eat Bread
And it is the healty choice...
Today, a lovely older man asked me what bread he should choose because he couldn't find one that allowed him to keep his carbs down. I responded that the purpose of bread is to eat carbs.
I'm sure he was looking for a "bread" made from psyllium husk, almond flour, etc., which is often favored by those who follow a Paleo diet. I've made them – because I try to make everything. And while these breads do not taste bad – they are not bread.
I eat bread – loaded with gluten, containing all the texture and flavor I desire. Usually, sourdough and sometimes whole grain.
People have to make the right choices for them: skip bread, eat gluten-free or Paleo, or do whatever they like. I am making the choice that my body loves.
So why are people being paid to write articles about eliminating bread from their diets as if it were a good thing? I wonder where they are getting their information.
The author of the article I read this week suggested giving up bread to make healthier choices. My first thoughts?
Who says bread is unhealthy?
What kind of bread is she eating that avoiding it will make it a healthier choice?
How much bread is she eating that could make a difference?
The word "bread" is such a generic term. Unless the type of bread is specified, it is almost a meaningless word.
Has she been eating ultra-processed white bread, whole-grain bread, or sourdough? What?
Different breads have different nutritional qualities.
Why would the writer think removing bread was a good idea? These were the stated potential issues with bread:
Triggers dopamine release, making it addictive and easy to overconsume.
- Dopamine is the happy neurotransmitter – in other words, bread can make you happy. I would never complain if "happy" was addictive. I think it should be.
It causes blood sugar spikes, leading to energy crashes and increased cravings.
- It depends on what bread you choose to eat. This is possibly true for ultra-processed white sandwich bread. But it's not true for sourdough bread (made with white flour), which, in one study, provided lower blood sugar levels and increased GLP-1, known for its ability to decrease appetite and lower blood sugar.
Most processed breads are ultra-processed, low in fiber, and linked to higher risks of cardiovascular disease.
- Again, it depends on the bread. This isn't true for whole wheat or sourdough bread.
Gluten can be hard to digest, even for those without an intolerance, and stress can worsen digestive symptoms.
No studies conclude that gluten is harder to digest than any other protein molecule for people without allergies, intolerances, or celiac disease.
Interesting research has also found that gluten is not fully broken down in the small intestines. Instead, it breaks down into gliadin and glutenin, which are then digested by colon bacteria. These bacteria produce metabolites that seed other beneficial bacteria.
- This is true for other types of protein, but they are not talked about as much.
- And this is probably more than you want to know, but it highlights the complex nature of our intestines, and we can't make assumptions about any foods
The writer’s diet described before and after tells a story. Before, she listed this: weekend croissant with homemade jam, olive sourdough roll with roast beef, rocket, and horseradish, Mr. Kipling cake, and pizza or curry with naan bread.
Do you see enough fruits, vegetables, or protein sources on this list?
During the experiment, she ate porridge, banana, lentil soup with zero-fat Greek yogurt (full-fat yogurt is healthier), pear and chicken with green leaves, bean salad, and coleslaw.
A better cross-section of food but still low on vegetables. And this is what one would eat on a low-calorie weight loss diet.
Is this why she lost a few pounds?
My question is: Do you really want to receive information about food from someone telling us about her experiment?
Or would you like more in-depth information explaining how food works in the body?
If you look at her "before" diet, it was very carb-y. I don't know who Mr. Kipling is, but a quick Google search determined that his cakes are quite the sugary, chemical stew.
Most people who crave carbs think the cravings they experience are caused by the foods they crave. But food cravings are the body's response to low blood sugar. And the craving is the body's way of telling you to do something to bring it back up quickly. The body can't talk to you, so it makes you crave something it knows you eat or drink that can do the job.
Many options include bread, candy, beer, coffee, pop, cakes, and cookies.
Choosing options that can raise blood sugar quickly usually means it will spike high (depending on how much is consumed). Insulin will then take the blood sugar out of the bloodstream and cause another drop, and a craving will occur again.
This is known as the blood sugar rollercoaster or dysglycemia.
What happens if you don't consume something to increase blood sugar? The body will do it for you. The adrenals will release adrenaline, which signals the liver to release stored glucose (glycogen) and increase blood sugar.
Most people don't resist the cravings and respond so quickly that they don't notice how they feel physically. They don't recognize the symptoms of low blood sugar, like fatigue, headaches, and crankiness, to name a few.
So, what does this have to do with bread? It's some people's go-to when their blood sugar is low. But it's not even the quickest way to bring up blood sugar. Candy, juice, coffee, beer, and pop do it faster.
But if you love bread, that will be your choice.
I like several foods that are primarily carbohydrates. But if I had to give them all up except for one, I would choose pie. Bread would be a close second.
So, why aren't pie and bread not “cravings” for me? Because I'm not seeking them in the moment. My consumption of them and everything I need to eat is planned—sometimes days in advance. They are just foods that give me joy, but still just food.
A craving is a strong urge that will keep bugging you until you do something.
The blood sugar story is more complicated, as we know that gut bacteria determine what foods spike blood sugar and help to regulate it. Plus, the microbiome can also influence cravings. You're always eating for two – you and your microbes.
If I had a wish, I would erase everyone's thoughts about bread (and carbs) and start over.
Making bread is a genuine pleasure. For many, the aroma of fresh bread drifting through a home evokes warm, positive memories. Yet numerous MDs and so-called health experts have unfairly demonized bread for personal reasons, revealing their disconnect from life's simple joys.
If people truly valued these pleasures, they wouldn't dismiss them so readily. However, this tendency to vilify food is widespread, leaving a confused population experimenting with foods and tampering with their gut microbes without understanding what truly nourishes them.
We still have much to learn about how gut health shapes our metabolism and well-being. Shouldn't we wait until we fully understand this relationship before condemning our foods?