Why You Should Eat Whole Grain Bread

Whole Grain Bread

I love bread. When I eat bread, I make it whole grain. I like the seediest, nuttiest bread you can get. The more the whole grains, the better. I find that when it’s regular white bread, I gag, cough, and overall feel icky, but whole grain is a whole other story.

Whole grains are REALLY good for you too! The more whole grains on the label, the more you should eat. Numerous studies have shown the benefit to whole grain consumption. According to an article from The Nutrition Source at Harvard University: “People who consume 2-3 servings daily compared with the groups eating the lowest amounts (less than 2 servings daily) were found have significantly lowers rates of heart disease and stroke development of type 2 diabetes, and deaths from all causes.”[1]

When we first started on healthy diet, I tried an elimination diet. If you have tried this, you should. The way it works is that for 2 weeks you must eliminate all the most inflammatory foods: soy, corn, gluten, eggs, dairy. Some people may try this and find that there are sensitive to gluten. That is not to be confused with Celiac Disease. I hear that frankly, but Celiac Disease is much more serious. I stopped eating gluten completely, but hated the gluten-free world frankly. There are numerous whole grains that are gluten-free naturally that you should consider if you must avoid gluten. You don’t want to avoid whole grains, just because you avoid gluten.

One note on this topic I hear a lot. Don’t go gluten-free just to be healthy. If you don’t have a gluten sensitivity, you should embrace gluten. Often, people mistake things that are “free of substances” to be healthier. That’s not the case.

One study in the British Medical Journal showed “out of 100,000 participants without celiac disease that there was no association between long-term gluten consumption and heart disease risk.” On the contrary, “findings suggested that non-celiac individuals who avoid gluten may increase their risk of heart disease, due to the potential for reduced consumption of whole grains.” [2] This didn’t exclude gluten-sensitive folks either. The bottom line is that if you don’t have a big issue with gluten you should eat it. It is after all a pre-biotic for all of those amazing bacteria in your gut to munch on.

OK, so if you made it this far, we have established that whole grains are good for you, gluten isn’t bad for you unless you are one of a few folks with Celiac Disease or major intolerance…so let’s find some yummy bread. The absolute best, if you can get it is home-made bread. It’s not easy to make it, but when you can, it’s amazing. I love, love, love whole grain, home-made bread. A next best is the fresh bread at a market or grocery store that is whole grain. If you are striking out on those two, then it’s time to buy some commercial whole grain best. I would say that my personal favorite is Dave’s Killer Bread…21 Whole Grain Label. Wow is it good. Lots of whole grains in that bread. We have sadly had a few loaves we bought from the supermarket that were moldy. It’s a little weird that this happened and could the market, but it’s happened from a few places. I know that they don’t use preservatives, so it could happen quicker, alternatively it may be that they are bagging the bread after cooking a little too fast, causing mold to occur. Watch out for that, but overall, hands down my favorite commercial bread.  

Bread isn’t the only source of whole grains, but a couple of slices of bread with your favorite topping make for an amazing component to any meal. I personally love avocado on my bread.

I hope you have a slice of whole grain bread today and think of Doctor of Living. Have a wonderful day!

[1] “Gluten: A Benefit or Harm to the Body?” https://www.hsph.harvard.edu/nutritionsource/gluten/. Accessed July 14th, 2019.

[2] Lebwohl B, Cao Y, Zong G, Hu FB, Green PHR, Neugut AI, Rimm EB, Sampson L, Dougherty L, Giovannucci E, Willett WC, Sun Q, Chan AT. Long term gluten consumption in adults without celiac disease and risk of coronary heart disease: prospective cohort study. BMJ. 2017 May 2;357:j1892.

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