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The Side Effect of Not Eating Bread You Should Know

Finding healthy bread options that appeal to your taste buds might be difficult at times. According to a research published in Frontiers in Nutrition, if you don't consume enough bread, you may not be getting the right quantity of refined grains and, as a result, adequate nutrients.

After reviewing data from the National Health and Nutrition Examination Survey, the study discovered that some adults in the United States were experiencing a 10% drop in energy levels as a result of avoiding refined grains, causing their diets to be deficient in essential nutrients such as dietary fiber, magnesium, and iron.

"In our society, bread, wheat, and carbs in general have a poor reputation. Carbohydrates, on the other hand, are your body's finest fuel source and the brain's favorite energy source," Sarah Williams, RD, owner and founder of Sweet Balance Nutrition, says!

She says she's witnessed a spike in energy levels in many of her customers when they make sure they're receiving adequate carbohydrates. "Carbohydrates should account for 40-60% of calories in a nutritious, balanced diet," she explains, adding that this includes bread and cereals.

Carbohydrates in moderation are beneficial—they assist in giving energy to the body, especially if you plan to perform any physical activity all through the day, noting that eliminating bread and other grains from your diet isn't necessary. In fact, as the study participants' lower energy levels demonstrate, anytime you exclude an entire food group, you have to be selective about what you replace it with. Otherwise, you may experience unfavorable (and possibly harmful) effects.

Also, please note that if you just eliminate bread and grains from your diet without compensating for the calorie deficit with other carbohydrates, you risk running out of calories for the day and becoming exhausted. Barnes recommends whole wheat and sprouted grain bread, and also brown rice, rye, whole grain cereals, barley, oats, and crackers, to ensure that you get the needed amount of grain-related nutrients in your regular diet. Williams also recommends eating more quinoa as well as the whole wheat pasta. 

Having these foods in your diet on a daily basis will ensure that you get adequate fiber, iron, folate, and magnesium, as well as make you feel satiated and invigorated. It is important to remember that foods aren't good or bad; they're all just food, and any item can fit. It's all about finding the right combination of healthy and pleasurable foods, as well as eating the right portions for your body and goals.

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National Health and Nutrition Examination Survey United States


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