My All-You-Need Guide to Bread. The Age-old Food that Scares Us All.

‘I don’t eat bread’ is a very common statement amongst healthy eaters. People who are critical of their diet are most likely to skip or skimp on consuming bread. Naomi Campbell once said in an Oprah interview when she was famously dating her Russian beau “Vladimir always says to me: don’t eat bread.” I can’t believe I still remember her statement in that Oprah interview. It really did resonate with me.

I have always wondered why we all tend to stay away from bread. Well, there are pretty obvious reasons why. It’s a whole bunch of processed carbohydrate that isn’t necessarily filling. Plus, it hardly has any nutritional value. It’s also a simple carbohydrate, so it spikes up your insulin levels then drags it down in no time, leaving you hungry quicker. It also demands some emulsification/topping, which are usually unhealthy options like butter, margarine, jam, nutella etc. Of course, there are indeed healthier toppings that you can source to make your bread eating a little more worth it.

What exactly is bread?

Bread is made from wheat. Yes, both white and whole wheat bread are made from wheat. White bread is processed and bleached wheat, whilst whole wheat bread is unbleached and unprocessed wheat, which makes it less processed and more fibruous.

Calories?

The average slice of bread is about 96 calories. This estimation is based on Hovis White Bread in England. Now, Hovis bread weighs LESS than our slices in Nigeria so expect that our average slice such as Grand Square, Shoprite bread, Amigo bread, etc will be around 120 calories per slice.

Whole wheat/whole grain bread is also just about the same amount of calories.

Is Brown Bread/Whole Wheat/Whole Grain Bread Better than White?

As a rule of thumb, the less your food is processed, the better it is. Brown bread is different from wheat bread and is also different from whole grain bread. Brown bread is the same as white bread, with some colouring. Don’t even bother if you’re looking to eat healthier. Whole wheat bread and whole grain bread (the latter is best) have complex carbohydrates, unlike white or brown bread. Whole grains contain complex carbohydrates and are a better choice, but must still be eaten with caution. If you’re concerned about calories and simply don’t enjoy whole wheat/whole grain bread, this is good news for you because they are just about the same amount of calories. I do know that the portion of bread and how you eat your bread are more important, though. I’ll expatiate on how best to maximize your bread consumption/the smartest way to eat bread.

Can I eat Bread ‘healthily’?

Yes, you can. It comes down to how often you eat bread, and the portion of the bread you’re eating. It also matters how you pair your bread. Here are some examples:

1.     Bread and avocado. You can pair your bread with this filling, healthy fat. It makes for a good breakfast and the avocado will keep you fuller for longer.

2.     Bread and eggs. I recommend more egg whites than yolk. If I need some substance with my eggs in the morning, I use 2 or 3 egg whites and one yolk. The yolk contains amazing vitamins so I do encourage you to have one yolk.

3.     Bread and peanut butter. Peanuts are a healthy fat and a filling one indeed. I would be careful with the store brand ones- it’s quite easy to make at home. Hawkers in Nigeria also sell the unadulterated versions in little plastic bags, which contain no preservatives or extra sodium and the like.

4.     Healthy sandwiches. Bread can be made into awesome (half) sandwiches. Chicken breasts, beef slices, tuna etc.

5.     Pairing bread with lean protein. Bread can be paired with beans, moin-moin, lentils, lentil soup etc

How about Portions?

One slice of bread or one bread roll is sufficient. When making a sandwich, develop the habit of making half sandwiches. It’s not just for the ‘diet’, it’s a lifestyle. I don’t remember the last time I had a full sandwich (when I indulge in bread, that is). I do think that bread should be treated as an indulgence, because it isn’t a required food.

What to do?

1.     Stick with whole grain bread. This is the best option for bread eaters. Whole grain bread contains a high amount of fibre and it will keep you fuller for longer. Be careful though, to read that the grain is “whole”. Ensure the load says “whole grain”.

2.     Many bread eaters don’t like to waste their bread, so they ensure they eat it on a daily basis. My trick is to freeze the bread. When I was weaning myself off bread, I would buy a mini loaf and freeze all the bread. It toasts just fine right from frozen, in case you didn’t know. It also preserves the bread for weeks and helps you forget it’s there, so you seek better breakfast carbohydrate alternatives like bananas, oatmeal, muesli etc

3.     Don’t get too used to bread. Treat bread as a treat, if you really like it. And if you’re really into bread, just don’t buy it. Buy it when you’re ready for your treat and take only what you’re treating yourself with.

4.     Reduce, reduce, reduce. Try not to go over one slice or one roll. That’s usually an alright portion. And don’t be a daily eater of bread.

What are your bread ‘rules’? Share them with me and other readers in the comment section!