How much bread should you eat a day? Among false myths such as that bread makes you fat or low carb restrictive diets —such as the keto or paleo diet, with long-term negative effects and associated diseases proven by various studies—, the population is still unclear about the quantities and recommendations regarding this ingredient.
It should be noted that in Spain a lot of bread is eaten: according to the surveyBread habits and consumption in Spain According to a report published by the association Pan Cada Día, 92.6% of the population eats bread regularly. White bread is still the most popular, consumed by 75.1% of Spaniards.
According to the report of Breakdown of bread sales in Spain during 2021 by distribution channelpublished by Statista40% of Spaniards buy bread in supermarkets, closely followed by traditional shops and bakeries, where 33% of buyers do so.
Can you eat bread every day?
A healthy person with a minimally active lifestyle can perfectly eat bread every day within a healthy diet. This product provides essential nutrients and can also be an easy vehicle for other healthy foods such as healthy fats and proteins, helping to maintain a good balance between macronutrients.
Nutritionally, bread provides you with numerous B vitamins such as thiamine or B1, riboflavin or B2, pyridoxine or B6 and niacin; carbohydrates, a small percentage of protein and minerals such as phosphorus, magnesium and potassium.
Following the Harvard plate guidelines, 50% of the portion should be vegetables, 25% whole grains or tubers, 25% meat or fish or eggs or legumes – in other words, protein – and complete the menu with fresh fruit and healthy fats, such as those from olive oil and avocado.
What is the ideal amount of bread per day?
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In fact, you can (and should) spread the bread out over different daily meals. Thus, at each meal there can be a portion of 40 or 60 grams of bread. The World Health Organization suggests 250 grams of bread per day as part of a healthy diet. How much is that? The equivalent of a baguette in weight.
If you do a lot of sport and therefore need more calories as fuel, you can eat about 400 grams of bread a day. Bear in mind that about half of the calories in your diet should come from carbohydrates, the main source of energy.
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However, Not only quantity matters, but also quality: Although its calorie and protein content is similar to white bread, whole wheat bread is healthier and provides more essential fatty acids, minerals, vitamins and especially fiber, preventing blood sugar spikes, balancing appetite and regulating intestinal transit.
The ideal is to combine wholemeal bread and sourdough bread made with different types of cereals. In addition to wheat, you can also choose rye, corn or spelt. If you eat sliced bread, the OCU also recommends opting for wholemeal or multigrain breads.
What happens if I give up bread: bad news
The Spanish Nutrition Federation (FEN) reminds us that, taking into account its nutritional value Bread should be a prominent part of the diettrying to be present in practically every meal, from breakfast to dinner.
“Not eating bread regularly contributes to significantly unbalancing the caloric profile of the diet,” they point out. Thus, those who give up bread tend to increase the percentage of total calories coming from foods rich in fat or protein, moving away from the recommendations regarding a balanced diet.
Remember that the appropriate percentage of macronutrients is as follows: 15% protein, 55% carbohydrates and the remaining 30 to 35% fat. “As bread consumption is reduced, it is necessary to increase the intake of other foods rich in carbohydrates in order not to significantly unbalance the diet,” stresses the FEN.
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