Bread: A Healthy Staple when Chosen with Care

Despite modern trends vilifying bread as a health risk, it remains a nutrient-rich foundation of a healthy diet.

Culinary Medicine

by Lori A Smolin, PhD and

Mary B Grosvenor, MS, RD

The mouth-watering aroma of freshly baked bread arouses feelings of home, happiness, and security. Bread has been called the staff of life; throughout human history it has contributed a substantial portion of our calorie and nutrient intake. [1,2] Recently however, low-carb and gluten-free diet trends have vilified bread as a cause of weight gain, diabetes, and other health problems. Is bread good for us or not? Should bread maintain its place as a staple of our diet?

History and Cultural Significance

Bread has nourished man for 30,000 years.[2] The earliest breads were made by grinding grain, mixing it with water, and then spreading it on a rock by the fire to cook. These flat breads fit well with a nomadic lifestyle because they are quick to prepare from simple ingredients. Traditional unleavened flat breads are still common in the Middle East and Africa. Leavened bread appeared in ancient Egypt when cooks noticed that dough left sitting out overnight produced a lighter bread. [3] This occurred because wild yeast contaminated the dough.  Yeast causes fermentation, which releases gas bubbles that expand the dough producing an airy texture when baked. 

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Bread is a ubiquitous part of our diet, but the type is specific to each culture – naan in India, baguettes in France, focaccia in Italy, tortillas in Mexico, pita in the Middle East, and challah in Jewish communities. The type of bread that arose in a culture was determined in part by the available grains; wheat is the most common, but rye, corn, rice, and cassava have all been used to make bread. [4]  In addition to the type of grain, how bread is processed affects its taste and texture. Early breads were made from roughly ground grain and had a coarse consistency, but as technology advanced so did our ability to grind and separate parts of the grain kernel, allowing for the development of refined grains, which produce a whiter, softer, airier bread. Within societies, economics and social status often determined the type of bread consumed: coarse, whole-grained bread was available to the lower classes, while finer, refined-grain varieties were reserved for upper classes. 

Nutritional Contribution of Bread 

Bread makes significant contributions to our nutrient intake, in part because we eat so much of it. In Medieval times bread provided three-quarters of the calories in the human diet.[5] This percentage has decreased over time as our diet has become more varied. By the 1950s, about half of the calories in the American diet came from bread and other grain products. [6] And today grains only provide about 15% of our calories with less than half of this coming from bread, defined as bread, rolls and tortillas. [7,8] Nonetheless bread still provides an important source of nutrients.  

Bread is typically high in carbohydrates, provides a few grams of protein and a small amount of fat. The amounts of fiber and micronutrients are affected by whether the grain is whole or refined. Whole grains include all parts of the grain kernel: the bran, which is high in fiber, the endosperm, which contains most of the starch and protein, and the germ, which contains most of the fat. Refined grains are made up primarily of the starchy endosperm. Whole grains, because they include the bran and germ, are higher in fiber, selenium, magnesium, zinc, copper, vitamin E, and phytochemicals than refined grains. Refined grains, because they are enriched with added nutrients, are higher in iron, thiamin, riboflavin, niacin, and folate than whole grains. 

Bread, Obesity, and Diabetes

We often hear that too much bread will make us fat. While it does contain about 80 Calories per slice, bread itself is not fattening. Like any food, bread can contribute to weight gain if consumed in excess, but epidemiological research has not demonstrated a direct association between bread intake and body weight. [8] Studies have shown that limiting refined grains in favor of whole grains may even support efforts to maintain a healthy weight.[9]

The high carbohydrate content of bread - about 13 g in an average slice - has raised alarms about its role in diabetes. Diets high in carbohydrates, particularly those with more than 70% of calories from carbohydrate, have been associated with a greater risk of type 2 diabetes.[10] However, the type of carbohydrate is also important. The carbohydrate in bread is primarily starch and fiber. When we eat starch, it is broken down into sugars, which are quickly absorbed into the bloodstream causing blood glucose to rise rapidly. When fiber, which is not digested by human enzymes, is consumed along with starch, digestion and absorption are slowed, blunting the rise in blood glucose. So, choosing a whole-grain bread will have less impact on blood sugar than a refined white bread. [11] Consumption of whole grains, including whole grain breads, is associated with a lower risk of diabetes, heart disease, and cancer.[12]

Choosing a Healthy Loaf

Bread is part of a healthy diet, particularly when you choose carefully. Nutrition recommendations tell us to eat 6 servings of bread (or other grains) each day, with half of this coming from whole grains. But choosing from breads labeled whole-grain, multi-grain, keto, sprouted, gluten-free, and more can be overwhelming unless you know what to look for. 

Only bread labeled as 100% whole grain is made with only whole grains.  Breads labeled 7-grain or multigrain may be a mixture of whole and refined grains. To see if your bread is made primarily from whole grains look at the Ingredient List on the label. If a whole grain is first in the list, whole grain is the most abundant ingredient by weight. Whole grains include whole wheat, whole corn, whole rye, and whole spelt; cracked or sprouted grains; oats and rolled oats; quinoa; and brown rice.  Wheat flour, enriched wheat flour, degerminated corn meal, and rice flour are refined grains.[13]

Whole grain breads are a healthy choice, but specialty breads such as sour dough, gluten-free, and keto may also have health benefits for some consumers. Sourdough is made using a fermentation process that makes it easier to digest, less impactful on blood glucose, and enhances the absorption of iron, zinc, and magnesium. [14] Gluten-free bread was developed for individuals who could not tolerate the protein gluten, one of the major proteins in wheat, rye, and barley. Bread made without gluten can be heavy and dense because gluten traps the gas released during leavening giving bread its light chewy texture. As gluten-free breads have become more popular, they better mimic the texture of gluten-containing breads but offer no specific health benefits to those without an intolerance to gluten or other wheat components [13]. Keto bread was developed for consumers who severely restrict their carbohydrate intake, often for weight loss.  Keto breads can be higher in fiber, protein, and/or fat than traditional breads but frequently contain many added components like gums, artificial sweeteners, and stabilizers to mimic the texture of traditional breads.

Bottom line 

Bread can be a nutrient-rich staple in a healthy diet. Whole-grain breads provide fiber, B vitamins, vitamin E, and minerals while refined breads are enriched to provide additional iron and certain B vitamins. Bread does not cause obesity, diabetes, or other chronic diseases, but it can contribute to them if you eat too much and choose only refined breads. This does not mean you can never enjoy a fresh baguette. So, aim for whole-grain breads, do not eat too much, and enjoy the cornucopia of bread from cultures around the globe.

References

[1] Stanley M. Food Staple | National Geographic Society. education.nationalgeographic.org. Published October 19, 2023. https://education.nationalgeographic.org/resource/food-staple/

[2] History of Bread - Significance of Bread. Historyofbread.com. Published 2025. Accessed December 13, 2025. https://www.historyofbread.com

[3] Bread: The Staff of Life - Feasts of History. Feasts of History. Published March 2, 2023. Accessed December 13, 2025. https://feastsofhistory.com/bread-the-staff-of-life/

[4] Mesta-Corral M, Gómez-García R, Balagurusamy N, Torres-León C, Hernández-Almanza AY. Technological and Nutritional Aspects of Bread Production: An Overview of Current Status and Future Challenges. Foods. 2024;13(13):2062. doi:https://doi.org/10.3390/foods13132062

[5] Schofield PR. Medieval Diet and Demography. Published online July 6, 2006:239-253. doi:https://doi.org/10.1093/oso/9780199273492.003.0017

[6] Benson A. The Rise and Fall of Bread in America. ScholarsArchive@JWU. Published 2025. Accessed December 13, 2025. https://scholarsarchive.jwu.edu/ac_symposium/21

[7] Drewnowski A, Rozenn Gazan, Matthieu Maillot. Healthy Grains in Healthy Diets: The Contribution of Grain Foods to Diet Quality and Health in the National Health and Nutrition Examination Survey 2017–2023. Nutrients. 2025;17(16):2674-2674. doi:https://doi.org/10.3390/nu17162674

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[8] Ribet L, Kassis A, Jacquier E, Monnet C, Mickaël Durand-Dubief, Bosco N. The nutritional contribution and relationship with health of bread consumption: a narrative review. Critical Reviews in Food Science and Nutrition. Published online November 18, 2024:1-28. doi:https://doi.org/10.1080/10408398.2024.2428593

[9] Wan Y, Tobias DK, Dennis KK, et al. Association between changes in carbohydrate intake and long-term weight changes: prospective cohort study. BMJ. 2023;382:e073939. doi:https://doi.org/10.1136/bmj-2022-073939

[10] Hosseini, F., Jayedi, A., Khan, T.A. et al. Dietary carbohydrate and the risk of type 2 diabetes: an updated systematic review and dose–response meta-analysis of prospective cohort studies. Sci Rep 12, 2491 (2022). https://doi.org/10.1038/s41598-022-06212-9

[11] Nazari J, Yadegari N, Khodam S, Almasi-Hashian A, Amini S. Effect of Consumption of Whole-Wheat Breads on FBS, HbA1c, and Blood Lipids in Patients with Type 2 Diabetes. Prev Nutr Food Sci. 2021 Sep 30;26(3):269-274. doi: 10.3746/pnf.2021.26.3.269. 

[12] Aune D, Keum N, Giovannucci E, et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ. 2016;353(2716):i2716. doi:https://doi.org/10.1136/bmj.i2716

[13] Center for Science in the Public Interest. Moyer L, Koch M. Healthy bread: How to decode labels and buy a better loaf. Center for Science in the Public Interest. Published March 19, 2025. https://www.cspi.org/article/healthy-bread-how-decode-labels-and-buy-better-loaf

[14] Ribet L, Dessalles R, Lesens C, Brusselaers N, Durand-Dubief M. Nutritional benefits of sourdoughs: A systematic review. Advances in Nutrition. 2023;14(1):22-29. doi:https://doi.org/10.1016/j.advnut.2022.10.003

[15] United States Department of Agriculture. Dietary Guidelines for Americans 2020-2025 . USDA; 2020. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

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