What Happens to Your Body if You Eat Bread Every Day: Both Beneficial and Harmful Effects May Occur

What Happens to Your Body if You Eat Bread Every Day: Both Beneficial and Harmful Effects May Occur

Many people eat bread every day, yet the health implications of this habit have become widely debated.

Bread, ranging from crusty baguettes to soft sandwich loaves, is one of the most widely consumed food sources globally. Its appeal spans cultures and cuisines, and is a fundamental component of meals throughout the day. 

The healthiness of diets reliant on bread is often discussed. Despite common beliefs, daily consumption of bread can yield positive effects, even though there are also downsides. According to the experts from EatingWell, these are the effects of daily bread consumption.

Positive effects

  • Bread, especially whole grain and multi-seed varieties, supports digestion due to their high fiber content and contributes to gut health. A slice of whole grain bread contains 2 grams of fiber, which also helps prolong the feeling of fullness.
  • It contains significant amounts of iron, B vitamins, calcium, thiamine, manganese, and zinc. It is not only a source of folic acid in rye or whole grain, but also in white bread.
  • Contains quickly absorbed carbohydrates that provide energy to the body.
  • Although not a significant source of protein, it is still important: a slice of whole grain bread contains 4 grams of protein, contributing to daily protein needs.

Negative effects

  • Due to the carbohydrates it contains, it can cause sudden increases in blood sugar levels, especially the white variety, which consists of fast-absorbing refined carbohydrates and contains little fiber.
  • Consumption of high-fiber breads can cause bloating, gas, and abdominal cramps in those not accustomed to high fiber intake. In this case, it is advisable to gradually increase fiber intake.
  • While bread provides quick energy, if consumed without protein or healthy essential fats, energy levels can quickly plummet, leading to fatigue.
  • Relatively high in calories, and if consumed in large quantities, it can contribute to increased daily calorie intake, which can lead to long-term weight gain.

The USDA recommends adults consume six grain servings daily, focusing on whole grains. One serving equals a slice of bread. Consuming 2-4 slices of whole grain or fiber-rich grains daily is adequate when balanced with other grains and carbs.

Bread provides fiber, nutrients, and quick energy, but watch for potential drawbacks like blood sugar spikes, fatigue, and weight gain. A diverse diet with moderation is key. Choose sourdough, rye, or whole grain breads and pair with proteins and healthy fats for a balanced diet.