Does wholemeal bread make you fat?
Bread is still popular with the French, since 87% of them say they always have bread at home(1). However, consumption seems to be eroding over the years, with bread having a reputation for making you fat. As such, is wholemeal bread recommended in case of diet? Second most consumed bread in France after the traditional baguette, is it so virtuous for health and weight?
What is wholemeal bread?
Wholemeal bread is defined as wholemeal when it ismade exclusively from wholemeal (or wholemeal) flour. This flour is made fromwhole grains, including:
- Bran, which is the outer shell of the grain, sometimes calledintegument ;
- the main body, i.e. the grain stricto sensu, sometimes calledendospermoralbumen ;
- the germ, the inner part of the grain, which is actually the future seedling before germination.
Refined flour, commonly referred to aswhite, is made only withthe grain, without bran or germ.
When we talk about wholemeal bread, we commonly refer to bread made withwhole wheat flour, this cereal being the most used. Nevertheless it is possible to prepare wholemeal bread withother cereals. This is for example the case of the German Vollkornbrot, a bread made with wholemeal rye flour and sourdough, or the Russian Borodinsky bread, made with 80% wholemeal rye flour.
Finally, two clarifications:
- A “grey” bread is not necessarily complete, because it is generally made partly with wholemeal flour, partly with refined flour;
- “Multigrain” bread is also not complete. In general it is prepared with a mixture of several flours more or less refined and whole seeds (flax, sunflower, poppy, sesame, squash …).
Why choose wholemeal bread?
Nutritional qualities
Whole wheat bread provides many nutrients, which is not the case with white bread. In effect:
- (protein), but few micronutrients;
- (especially iron) and some
- as for the germ , the living part of the grain, it is a concentrate of nutrients , in particular quality lipids (80% unsaturated fats, including omega-3), Protein , vitamins B and E , an extraordinary magnesium content, phosphorus and potassium and lignans, antioxidantPhenolic Compounds.
Health benefits
The benefits of wholemeal bread compared to white bread are therefore notable:
- it has been observed that people who consume wholemeal bread generally tend to pay more attention to their health , but above all to eat less of it than consumers of white breadtag. Thus the consumption of wholemeal bread seems to be correlated with the general quality of nutrition and weight(2) ;
- eating whole grains may have a positive effect on Cardiovascular Health , for example by reducing the risk of coronary heart disease (4) ;
- Finally, it is now proven that wholemeal bread can modulate postprandial blood sugar levels , since its digestion is slow (8)tag. It could therefore benefit patients at risk of developingDiabetes .
The results of the various studies are therefore unanimous, and confirm what we already know: wholemeal bread, a source of moderate GI complex carbohydrates and fibre, allows you to eat less , to be more easily satiated , to limit peaks insulins (therefore adipose storage) and to better control their weighttag. In addition, it is richer in vitamins and minerals, favorable to health.
Can you eat wholemeal bread when you are on a diet?
If you are on a diet but a bread lover, it is better to continue eating it, to avoid any frustrationtag. Indeed,a diet should not mean intense restriction , otherwise you will crackand compensate with uncontrolled food urges. On the other hand, it is better to bet on wholemeal bread andcontrol the Portions consumed .
- First recommendation: vary the pleasures and move in turn towards breads made with whole wheat flour, but also rye, barley, spelled or oats. Thus we take full advantage of the different nutritional contributions of each. A diet can indeed generate deficiencies, so varying the cereals can counteract this risk.
- Second recommendation: it is nevertheless necessary to control the quantity of wholemeal bread eaten each day. Recommendations agree that 60 g of bread per day is a suitable amount.
- Third recommendation: it is better to buy your wholemeal bread from a real baker rather than from a supermarket. Indeed, industrial bread often contains additives, a higher gluten content and excess salt.
- Last recommendation: it is preferable to consume wholemeal bread as a food in its own right rather than as an accompaniment. Better: eat it with a meal devoid of other carbohydrates, but rich in vegetables, for optimal assimilation.
Thus, to answer the initial question: no, wholemeal bread does not make you fat, provided you control its consumption. And this rule is valid for many foods!
References
(1) 2021,Bread and the French, a declining but diversifying
consumption(2)2018, Sajdakowska et al.,Willingness to eat bread with health benefits: habits, taste and health in bread choice
(3)2015, Serra-Majem, Bautista-Castano,Relationship between bread and obesity
(4) 1999, Liuet al.,(5)2008, Adlercreutz, Lignans and(6), Lamblin et al., Whole-grain consumption and risk of coronary heart disease: results from the Nurses’ Health Study
Human Health: Critical Reviews in Clinical Laboratory Sciences
2008Interest of lignans in the prevention and treatment of cancer
(7) 1987, Adlercreutzet al.,Effect of dietary components, including lignans and phytoestrogens, on enterohepatic circulation and liver metabolism of estrogens and on sex hormone binding globulin
(8)1988, Jenkins et al.,Wholemeal versus wholegrain breads: proportion of whole or cracked grain and the glycaemic response.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.