Bread Consumption Habits: Nutritionist’s Insights

The stigma associated with eating carbs, fed by a multitude of low carb diets since the 1990’s, has seen bread blacklisted both in terms of perception and consumption. New research into the bread consumption habits of Australian women has found that 43 per cent avoid eating bread when trying to lose weight and as much as 20 per cent feel guilty about eating bread, despite the majority (83 per cent) consuming bread an average of five times a week because they love the taste. However, bread is not a “weighty” issue.

By Sharon Natoli, Accredited Practicing Dietitian of Food&Nutrition, Australia

The humble loaf of bread, a food that most Aussies love, but which many women in particular now feel guilty about eating, is caught up in declarations of dietary avoidance and limitation. The good news is that new research shows bread on its own does not contribute to weight gain. In fact, large studies involving entire populations show that people who have higher intakes of whole grain foods such as whole grain breads are less likely to be overweight and are less likely to gain weight over time. When it comes to weight management, like all foods, the important factor about bread is the amount that you eat.

The research indicates that one in four (28 per cent) Aussie women love the taste of bread but avoid it because of weight concerns; however, there is no evidence that bread on its own contributes to weight gain. In fact, large studies of entire populations indicate that people who have higher intakes of whole grain foods such as whole grain breads are less likely to be overweight or gain weight over time.

Sometimes the idea that bread contributes to weight gain arises from the fact that some people may feel bloated after eating it. However, it is important not to mistake bloating for weight gain and to also consider other causes of bloating prior to cutting bread out of your diet. Bloating can be a sign of serious health conditions and diseases which, if not detected, can lead to more serious problems later. Other factors to consider include the amount one eats; for example, reducing portion sizes is one solution, rather than cutting out bread completely. Trying different types of breads that contain a number of grains and seeds may also help to aid digestion and address bloating.

You can read more on the last issue of our print magazine Asia Pacific Baker.