While bread tends to be an essential grocery item for many, thanks to the rise of low-carb diets and carb-phobic dieting schemes, bread has gone from a household staple to a controversial topic of debate. There tends to be quite a bit of confusion around bread; is it actually good for you or not? And will eating it every day affect your health negatively?
Thankfully, bread can still be a go-to household staple, and can even help many people reach their dietary nutrient goals. According to the Grains Food Foundation, bread can be an excellent source of folate, fiber, iron, B vitamins and much more. However, eating bread alone can have some negative effects to be aware of. And yet, that doesn’t mean bread is something to stay away from; many registered dietitians recommend it as part of a healthy diet.
You’ll Increase Your Fiber Intake
Whether it’s white, wheat or even sourdough, all bread contains fiber—an essential nutrient the body needs for better digestion, gut health and even weight management. However, some types of bread, such as 100% whole-wheat and whole-grain bread, contain more fiber than others.
“As dietitians, we often recommend whole-grain bread because it traditionally contains more fiber, which aids in digestion and will help you feel full longer,” says Kristi Ruth, RD, LDN.
A single slice of whole-wheat bread contains 2 grams of dietary fiber, per the USDA. That’s around 7% of your recommended Daily Value, and whole-grain bread will average between 4 and 5 grams a slice (17% DV). So with a whole sandwich (two slices of bread), you can significantly increase your fiber intake with one meal—not to mention all of the fiber-rich foods within your sandwich or in a small salad on the side.