We can eat bread several times a day—as long as it's whole grain, dietitian says

Bread, a staple food, often sparks debate due to its carbohydrate content. Dietitian Adrienn Szabó from Semmelweis University clarifies that bread can be consumed multiple times daily, provided it is whole grain. International guidelines suggest that 40% to 60% of daily energy should come from carbohydrates, a source from which whole-grain bread provides many beneficial macro- and micronutrients.

Szabó emphasizes that the misconception that bread is unhealthy stems from the belief that carbohydrates alone cause weight gain, whereas it's the excessive energy intake that leads to weight gain. Hungarian diets often contain more fat than carbohydrates. Whole-grain bread is rich in zinc, selenium, magnesium, B vitamins, and fiber, and may lower the risk of lifestyle-related diseases.

The term 'wholegrain' applies to products with at least 60% wholegrain flour. Szabó highlights that sourdough bread, which undergoes natural fermentation, is healthier than yeast bread made with rapid-rise processes due to better digestibility and bioavailability of nutrients. Half-brown bread is not 50% wholegrain but rather made from semi-white wheat flour.

Szabó encourages trying various types of whole-grain bread, like rye, spelt, or emmer wheat, due to their varying micronutrient profiles. Bread should be considered the foundation of meals, paired with protein sources like cottage cheese or mackerel. It's advised to freeze leftover bread rather than throw it away, as long-life bread often contains additives.

Despite scientific evidence supporting the health benefits of whole grains, misinformation persists, fueled by results from non-human clinical trials. Whole-grain bread's benefits lie in its fiber, plant protein, B vitamins, and minerals, with carbohydrate intake itself not causing weight gain, which is due to sustained energy excess. The quality of the grain and low additive content are more important than the leavening method.