With the Atkins diet, South Beach diet and now the Paleo diet, bread has received a bad rap. Not all bread is created equal, however. Bread can come in two forms: white, refined-flour bread, with mostly simple carbohydrates, and whole-grain bread, with mostly complex carbohydrates. The latter contains more nutrients such as heart-healthy fiber.
You Need Carbohydrates
Humans need carbohydrates. Carbohydrates are the primary source of fuel for the brain and red blood cells. Carbohydrates also fuel your muscles during physical activity. Without any dietary carbohydrates, during exercise your body might break down muscle for fuel instead of burning fat. Additionally, many carbohydrate-based foods provide disease-fighting, health-boosting fiber, vitamins, minerals and antioxidants. The Institute of Medicine recommends that 45 percent to 65 percent of your daily calories should come from carbohydrates.
Many people do not realize that carbohydrates include much more than just starchy foods like potatoes, rice, pasta and bread. Carbohydrates can be found in fruits, vegetables, beans and dairy products. In fact, many popular health foods, from quinoa to yogurt to blueberries, contain mostly carbohydrates.
Simple Vs. Complex Carbohydrates
Simple carbohydrates are made of one or two sugar molecules and are easily absorbed, rapidly increasing blood sugar levels. Examples include refined grains, such as white bread, candy and desserts. These simple carbohydrates often lack vitamins, minerals and fiber. By contrast, complex carbohydrates, such as those found in beans or whole-grain breads, are made of three or more sugar molecules. These longer sugar chains are slower to absorb, leading to steady blood sugar levels. Complex carbohydrates also provide fiber for digestion and weight control, B vitamins for energy, cancer-fighting vitamin E and a rich diversity of other vitamins, minerals and antioxidants.
Have Your Bread and Eat It Too
Complex, simple, refined, whole-grain, multigrain, gluten-free -- the world of bread is confusing. When considering various diets, health experts caution against low-carbohydrate options that eliminate all breads. These extreme diets can deprive your body of essential nutrients and disease-fighting antioxidants. Whether your goal is disease prevention, weight management, increased energy or overall good health, the U.S. Department of Agriculture's "Dietary Guidelines for Americans, 2010" recommends replacing at least 50 percent of your simple carbohydrates, such as white bread, with complex carbohydrates, such as 100 percent whole-grain bread.