BREAD, ESSENTIAL IN THE DAILY DIET; The Truth About Bread and Your Diet


Bread, in addition to being rich in carbohydrates, is a source of protein, fat (in meagre amounts), vitamins and minerals.

Bread has been, is and will continue to be one of the essential foods in the daily diet. So much so that the World Health Organization (WHO) recommends consuming 200-250 g of bread a day.

Despite this, according to the Spanish Society of Family and Community Medicine, in recent years, the consumption of bread has decreased exponentially. Spain is one of the European countries where it is least consumed.

The false myth that you get fat is one of the culprits of this decline. However, as shown in the study ” Influence of bread consumption on weight status: systematic review ”, there is no scientific basis to affirm such a thing. Moreover, in many weight-loss diets, it is recommended not to deprive yourself of a daily intake of 100 g of bread.


Bread, in addition to being rich in carbohydrates, is a source of protein, fats (in meagre amounts), vitamins and minerals, which makes it one of the most complete and healthy foods in our diet.

It also contains fibre, a nutrient with many health benefits: it increases the feeling of satiety, fighting overweight and obesity; improves the control of chronic diseases; reduces cardiovascular risk; and modulates the intestinal microbiota, as indicated by the  Spanish Obesity Society.

In childhood, eating bread makes it possible to meet energy and nutrient needs, and also reduces the risk of becoming overweight or obese.

In pregnant women, the Spanish Society of Family and Community Medicine states that consumption of 250 g of whole wheat bread a day satisfies the needs of fibre, minerals and vitamins.

For the elderly, bread is a perfect food because it is easy to chew, and it also balances the diet, especially in vitamins and minerals.


  1. Rye bread. It has a darker crumb than the rest and a bitter taste. It is rich in minerals, contains large amounts of fibre and is better preserved.
  2. Wheat bread. It is the most widely used and can be taken white or whole. Both are low in fat, rich in complex carbohydrates and provide protein, vitamins and minerals.
  3. Cornbread. The cornflour with which it is made is gluten-free, making it suitable for celiacs. In addition to standing out for its high fibre content, cornbread is also rich in vitamins and minerals.
  4. It spelt Bread. Its properties include its contribution in vitamin B, its fibre content and its lower caloric value.
  5. Seed bread. This bread is made with different seeds: sunflower seeds, rich in mono and polyunsaturated fatty acids; sesame seeds, rich in vitamins, minerals and proteins; or pumpkin seeds, rich in fibre and Omega 3 and Omega 6.

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