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Myth or reality: Does bread make us fat?

Myth or reality: Does bread make us fat?

Bread is a food made up mostly of carbohydrates. Its energy value is approximately 300-400 kcal per ca

However, it does tend to have a high glycemic index, especially in its varieties made with refined wheat. This results in an insulin spike with subsequent reactive hypoglycemia.

The consequence of consuming bread in isolation is momentary satiety with a subsequent increase in appetite. Therefore, we are talking about a food that is not very satiating in itself, which can encourage excessive subsequent intake.

Should not be used as an accompaniment

  • Bread is a food that is often used in the wrong way. The idea of ​​accompanying meals with bread results in an uncontrolled increase in energy intake, which is often not even taken into account.
  • Bread can be consumed, in moderation, but always as the main element of the dish. In this way, a meal with a sandwich as the main preparation is accepted, even empanada or pizza. But it is always a bad idea to add it extra as an accompaniment.
  • On the other hand, it is often used to dip in sauce. This increases the caloric value of the intake significantly. Furthermore, its palatability can lead to consuming more food than necessary, overcoming the appetite barrier.
  • Likewise, it is a product that is not usually taken into account when evaluating a diet. Many people consume it in their main meals, but they are not aware that it is a caloric element and they use it in an almost cultural way.

Eating pasta, rice or bread makes you fat

  • This is one of the most widespread misperceptions. No food has the capacity to make you fat: they can provide more or fewer calories to our body. Bread helps make our diet correct and balanced. It is a food with hardly any fat and its negative reputation in weight control is not justified.

The crumb is what makes you fat

  • Another false belief is that the crumb provides more calories than the crust. Both parts are the same product, the only difference is that the crust, when baked, dehydrates, and therefore maintains a less spongy appearance than the crumb, which conserves water.

Not all breads are the same

  • There are different types of bread, depending on their ingredients and their preparation process. In this way, wheat bread is not the same as rye bread, nor is sliced ​​bread the same as artisan bread.
  • When consuming bread it is always interesting to choose varieties made with whole grain, as unrefined as possible. Furthermore, those made in an artisanal way and that include several types of cereals or grains in their recipe have a much higher nutritional quality.

Toast bread is better for low-calorie diets

  • The same slice of bread, toasted or untoasted, has the same calories. As for sweet or pastry breads, most have other ingredients such as fats or sugars, which normal bread does not have, so it can be said that for the same amount of weight, normal bread provides fewer calories. The only two benefits that toasted bread has over soft bread is that it can be kept in optimal conditions for longer and that it can be more digestive.

Whole wheat bread has very few calories

  • Both whole wheat bread and white bread provide the same calories. The advantage of whole wheat is its high content of insoluble fiber, a molecule that does not have metabolic or satiating effects, but rather regulates intestinal transit.

The satiating power of food

  • When planning a diet, in addition to taking into account the value of foods, it is interesting to evaluate their satiating power. In this way, it is preferable to avoid processed foods or foods rich in sugar.
  • Proteins and fats have a greater satiety capacity, stimulating leptin and neuropeptide. In this way, reactive hypoglycemia following the ingestion of simple sugar is avoided, which leads to an increase in appetite.
  • Foods rich in fiber produce stomach and intestinal distention, stimulating the receptors responsible for transmitting the feeling of satiety. This is one of the reasons why the consumption of unprocessed food is prioritized.
  • In the case of choosing foods rich in carbohydrates, those that are whole or whole grain should be prioritized. These have a high amount of fiber and a low glycemic index, which stimulates insulin production much less than refined sugar.

Bread is a food that is unimportant and can be done without.

  • Bread is an important source of carbohydrates, fiber, vitamins and minerals, so eliminating it from meals can cause an imbalance in our diet. Experts recommend taking between 220 and 250 grams a day, spread over different meals and not giving up at least 100 grams in weight loss diets.


  • There is no food that makes you fat by itself, and bread is no exception. Now, the consumption of bread is usually done in the wrong way, since it is often used as an accompaniment to food.
  • If it is introduced into the diet, it must be as the main element of the dish and its isolated consumption between meals should be avoided to avoid an increase in appetite later.
  • It is interesting to avoid foods rich in carbohydrates with a high glycemic index and processed foods. Fiber consumption becomes essential to ensure the satiety mechanism and to prevent the development of complex diseases.

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