Bread or no bread? Experts on whether the much-maligned staple is bad for you

For Malcolm Fernandes, a city-based supply chain professional and proud Goan, reducing his bread consumption has been the toughest experience. "Being a typical Goan Catholic, I have grown up eating pao and bread and they are my absolute favourites. They are the best side to enjoy fish and chicken curries with," says the 32-year-old Bandra local. When he began experiencing uneasiness after lunch and dinner due to a digestive issue, Fernandes was asked to stop eating bread, rice and wheat and to replace them with jowar, bajra and nachni late last year.

A lot of people consume bread in different forms occasionally as well as daily and while it agrees with some, it doesn't agree with others for a variety of reasons. These range from the likes of celiac disease and polycystic ovary syndrome to beliefs surrounding bread that the gluten contained in it causes bloating and adverse effects.

Many chefs in the city who work with bread constantly, however, are strong advocates for it and serve it in various forms. Some of them say that many beliefs surrounding bread are misconceptions. According to them, the risks occur only when there is overconsumption, and that is likely with any other food.

City-based chef Rollin Lasrado, who uses bread in a variety of ways at Smoke House Deli says, "One of the most common conceptions about bread is that it is fattening. However, bread isn't all that high in calories when you look at the recommended daily consumption of calories per person." Instead, he suggests approaching the concept of eating bread differently. "What one should look at instead, is what one tops the bread with - spoons of butter, jams and preserves, honey, cheese, etc. are what would definitely increase the calorie intake," he adds.

Dietary troubles and misconceptions
While calorie intake is one aspect of consuming bread, another common issue is the presence of gluten, which could cause flare ups in those with celiac disease and polycystic ovary syndrome (PCOS). While the first is an autoimmune disease that makes the protein trigger an immune response in the small intestine, the other is a hormonal disorder causing enlarged ovaries with small cysts on the outer edges. Junisha Dama, a city-based communications professional who suffers from the latter, was told to reduce her bread consumption by her nutritionist. She explains, "I switched to eating only multigrain bread in 2018, so I don't miss eating bread now since my relationship with food is quite experimental. It made switching to jowar, ragi and rice bhakris easy."

People think bread is entirely bad for health but it doesn't have to be like that, says another city chef Rachel Goenka. "Regular processed bread contains sugar and maida and too much of it isn't the best for gut health. However, multigrain bread, whole wheat bread and bread that is made from unprocessed ingredients are actually good for you," she says, adding that most food when consumed in moderation can be healthy. Chef Oishi Nag, however, begs to differ as she believes artisanal bread and sourdough bread are definitely much better for the gut than the commercial loaves.

Breaking down bread
Nutritionist Sweedal Trinidade, HOD Dietary Services at PD Hinduja Hospital & MRC in Mahim, says since the nutrition profile of each bread is different, the benefits and side-effects vary from person to person.

"Bread has a higher percentage of carbohydrates and fewer proteins and micronutrients. The nutrition profile and benefits depend on the composition and processing of bread," she explains. Trinidade gives the simple example of white bread, which she says is highly processed and devoid of any micronutrients. This makes it higher in glycemic index, calories and anti-nutritional factors like soda hampering absorption of nutrients. "Prolonged consumption of white breads in large quantities can make one prone to diabetes, cardiac ailments, obesity and digestive disorders," she adds.

It is a known fact that those who suffer from gluten sensitive enteropathy, more commonly called celiac disease, cannot eat wheat bread. However, if they love bread, they don't have to completely eliminate it from their diet. Trinidade says there are other alternatives for them in gluten-free bread which uses rye, barley, corn-starch, rice flour, tapioca starch and potato flour instead of wheat.

The idea that bread is an empty calorie, she says, is false because whole wheat bread, multigrain bread, fortified bread is rich in fibre and micronutrients. "There is also a myth that eating bread leads to weight gain but that is untrue because the fact is that any food consumed in the right amount can offer maximum benefits," she affirms. It is also why she says that diets have to be a composition of various food groups, each of which has to be eaten in the right proportion to get the maximum nutrients and health benefits.

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