Bread has been a staple food around the world for thousands of years. People continue to consume it because of its convenience, portability, nutrition, and taste.
Benefits of Eating Bread
One of the most essential nutrients the body needs for healthy development is carbohydrates, which are found abundantly in grains. Bread is a high source of carbohydrates, making it a valuable part of a balanced diet.
As per nutrition experts, the human body should consume a large amount of carbohydrates daily, as they account for 45-65% of total energy expenditure. Additionally, bread offers several other benefits:
- Good for bones: Just four small slices of bread provide 164 mg of the 800 mg of calcium required daily, helping maintain strong and healthy bones.
- Time-saving: This is a main reason why many people choose bread as part of their daily meals. In today’s fast-paced world, where work consumes most of the day, many individuals rely on bread as a quick and convenient meal, significantly saving time.
Though bread has many health benefits, certain groups of people should avoid consuming it.
People Who Should Avoid Eating Bread
1. Those with Poor Digestion or Constipation
Bread contains gluten, which can be difficult to digest. If you have digestive issues or constipation, consuming too much bread may worsen these conditions.
This is especially concerning for young children and the elderly, as excessive bread consumption can lead to digestive disorders that negatively impact long-term health. It is advisable to diversify the diet instead of relying too much on bread.
2. Individuals with Heart Disease or Diabetes
Bread contains bad cholesterol and a high starch content, which can increase fat accumulation and cause elevated blood sugar levels.
For people with cardiovascular disease or diabetes, limiting bread consumption can help manage weight and blood sugar levels more effectively.
3. People Who Are Overweight or Obese
Though bread is low in essential nutrients, it can contribute to weight gain, particularly for those who are already overweight.
Just two slices of sandwich bread contain nearly 400 calories, making it a high-calorie food that may hinder weight loss efforts. If you are on a diet or trying to lose weight, consider eliminating or reducing bread intake.
4. Individuals with Kidney Disease
According to researchers from the Milan Institute of Pharmaceutical Research (Italy), consuming large amounts of grains, especially bread, can increase the risk of renal cell carcinoma (RCC), the most common type of kidney cancer.
In addition, most bread varieties, especially packaged supermarket bread, contain high levels of salt. When consumed in forms like hamburgers, pizzas, or sandwiches, it can lead to excessive sodium intake, which is harmful to kidney function.
5. People Who Are Fatigued or Stressed
Bread contains genetically modified proteins, which can contribute to chronic fatigue and weight gain.
Studies have shown that consuming excessive amounts of white bread can lead to a fiber deficiency, which negatively impacts brain function and overall energy levels.
In today’s fast-paced life, many people rely on bread for convenience, but overconsumption may be a key factor in persistent fatigue and lack of energy.