Curious if bread is to blame for weight gain? Lolkje de Vries, a registered dietitian at the Nutrition Center, sets the record straight with evidence-based advice.
Lolkje de Vries: "It's a common myth that bread causes weight gain. Bread's carbohydrates provide essential energy and promote satiety. The Health Council recommends 40-70% of daily energy from carbs. Plus, bread delivers key nutrients like iodine, B vitamins, protein, and fiber, making it a staple in a balanced diet. No need to avoid gluten in bread unless you have a diagnosed intolerance—gluten is just a natural protein in grains, similar to those in eggs. If you're concerned, consult your doctor for testing."
Read also: 'What can you do with stale bread?'
"Weight gain happens when you overconsume any nutrient. No single food is inherently fattening—it's about overall intake. Bread shines because it packs nutrients; unlike cola, which offers only empty sugar calories. Choose whole grain bread for maximum fiber—look for the 'whole wheat' label on packaging. Brown bread ranks lower in fiber, while white bread provides minimal nutrition and less fullness. Opt for bread with baker's salt for an easy iodine boost."
"Moderation is key: Women should aim for 4-5 sandwiches daily (minimum to maximum), men 6-8, adjusted for activity level. Office workers often need less; physically active folks may hit the upper limit. Mix it up with oatmeal or whole grain crispbread. Toppings matter too—skip chocolate sprinkles for veggie spreads or lean proteins like chicken breast to keep calories in check."
