Does bread make you gain weight? Low-carb advocates and keto dieters often avoid it, while others warn that skipping bread means missing out on fiber. We consulted Lolkje de Vries from the Nutrition Center for the facts.
Lolkje de Vries, Nutrition Center expert: "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 unless you have a diagnosed intolerance—it's just a natural protein in grains, no different from those in eggs. Consult your doctor if you're concerned about intolerance."
GOOD BALANCE
"Balance is key for all foods—overconsumption of any leads to weight gain. The issue isn't bread itself, but nutrient density. A cola gives empty sugar calories; bread, especially whole grain, offers fiber and more. Look for the 'whole wheat' label to ensure true whole grains. Brown bread has some fiber but less than whole wheat; skip white bread for its low nutrients and poor satiety. Check for baking salt too—it boosts iodine intake effortlessly."
VEGETABLES
"Don't overdo bread: Women should aim for 4-5 sandwiches daily; men, 6-8, adjusted for activity level. Office workers need less than those in physical jobs. Mix it up with oatmeal or whole grain crispbread. Toppings matter—veggie spreads or lean options beat chocolate sprinkles for fewer calories."
Text: Maike Abma, Images: Getty Images
