Holistic Health
Is bread healthy ?
Whole grain breads can deliver healthy benefits , while refined white bread can contribute to weight gain
Fibres are responsible for some of these health benefits , especially with regard to cardiovascular disease and cancer
While bread has often gotten a bad rap for causing weight gain and other health risks , science suggests it can be a nutrient-filled option that helps keep several chronic conditions at bay . You just need to pick the right bread . “ There ’ s a large body of evidence showing that whole grain bread can reduce the risk of overweight / obesity , type 2 diabetes , colorectal cancer , coronary heart disease , and premature mortality ,” Dr Dagfinn Aune , a researcher at the School of Public Health at Imperial College London , told Global Health Asia- Pacific .
Containing all the components of the grains including the germ and the bran , whole grain bread provides a greater amount of nutrients than white breads , whose germ and bran are removed during the milling process .
“ A large part of the nutrient content of grains is found in the germ and bran , therefore refined grains have 50-70 percent lower content of a number of nutrients compared to whole grains , including fiber , vitamin B , iron , magnesium , and zinc ,” he said .
In a series of studies , Dr Aune and his team found that three servings per day of whole grain bread ( one serving being equal to about 30 grams or one slice of bread ) were associated with a 30 percent reduction in the risk of type 2 diabetes , while the chances of developing colorectal cancer and cardiovascular disease dropped by 17 and 22 percent , respectively .
Similar reductions were observed for respiratory and infectious diseases .
“ This may suggest that the benefits of whole grains are much broader than previously thought ,” said Dr Aune .
Fibres are responsible for some of these health benefits , especially with regard to cardiovascular disease and cancer . They also help reduce weight by making a person feel full for a longer time compared to refined grains . The overall effect is a reduction in the number of calories consumed .
While white bread consumption can contribute to weight gain over time , so far it ’ s not been linked to any specific health risk , though there ’ s a limited body of research on the topic and more studies are needed , stressed Dr Aune .
Even if research hasn ’ t shown refined grains increase health risks , “ there is strong evidence for a large number of health benefits of eating whole grain bread and cereals , so I would encourage everybody to replace the refined grains in their diet with whole grains as much as possible ,” he recommended .
And you should not obsess about the best whole grain bread to eat because science hasn ’ t yet figured out which type , if any , is the most healthy .
“ The available studies looking at hard outcomes have in general not reported data in so much detail that we can conclude one source or type of whole grain bread is better than others ,” he said . “ That needs to be clarified in future studies .”
20 NOVEMBER 2020 GlobalHealthAndTravel . com