{"id":3256,"date":"2025-01-12T17:33:25","date_gmt":"2025-01-12T16:33:25","guid":{"rendered":"https:\/\/herrerapuche.com\/?p=3256"},"modified":"2026-06-02T09:09:10","modified_gmt":"2026-06-02T07:09:10","slug":"debunking-the-3-most-popular-myths-about-bread","status":"publish","type":"post","link":"https:\/\/herrerapuche.com\/en\/2025\/01\/12\/debunking-the-3-most-popular-myths-about-bread\/","title":{"rendered":"Does bread make you fat? Myths and truths"},"content":{"rendered":"
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Does bread make you fat?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Bread is one of the most controversial foods when talking about diet and especially in weight loss goals. You have surely heard phrases like: \u201cIf you want to lose weight, cut out bread\u201d<\/em> or \u201cbread is fattening\u201d<\/em>. But is there any truth to this? Today I want to help you debunk this myth with science-based information.<\/p>

Bread does not make you fat on its own<\/h4>

Gaining or losing weight depends on energy balance<\/strong>that is to say, of the calories you consume versus the ones you burn in your day. No food, including bread, has the ability to make you put on weight on its own. What matters is the overall context of your diet and lifestyle.<\/p>

On the other hand, if we talk about \u00abfattening\u00bb in terms of the calories it has per 100g, bread contains about 250-280 kcal per 100g, which, if we compare it with fatty foods (mature cheeses, nuts or olive oil) or ultra-processed foods (crisps, pastries, cured meats), has almost half the calories.<\/p>

The problem is not the bread, but<\/p>

  1. The quantities<\/span>Eating too much bread can throw your daily calorie intake out of balance. For example, if you eat bread at every meal, you might want to consider increasing the variety of grains in your daily diet by including quinoa, rice, root vegetables like potato, cassava or sweet potato, pasta, or breads made from grains other than wheat, such as rye, spelt, etc.<\/li>
  2. What do you have it with?<\/span>If you spread butter, chocolate spread, or fatty cold cuts on your bread, the calorie intake will be much higher. This will keep you feeling full and prevent you from ending up eating more kcal than you need.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Does bread cause inflammation?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    This question is being heard more and more, and usually comes from people who have suffered or are suffering from some kind of digestive condition due to an imbalance in the microbiota, a state of chronic stress, a food intolerance, damaged mucous membranes or other causes.<\/p>

    In these cases, they are right in thinking that bread can make inflammation worse. If there is any digestive condition, bread, especially if it contains gluten, can be problematic, and if there is a gluten intolerance or sensitivity, the inflammation can be even greater.<\/p>

    BUT,<\/strong> if you have a healthy microbiota and your digestion is normal, bread, as part of a balanced diet, it is not inflammatory on its own<\/strong>.<\/p>

    It is true that today's wheat bread is not like that of yesteryear. Nowadays, highly refined flours are used which provide fewer nutrients. However, this does not mean that bread is harmful in all contexts. As part of a varied and healthy diet, bread will not cause you bloating or spike your blood sugar uncontrollably, especially if you combine it with foods rich in protein, healthy fats and fibre (such as fruit), which slow down its absorption.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    Is bread bad for your health?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    This statement sounds alarmist and, above all, it is false<\/strong>. There is not enough scientific evidence to show that bread has negative effects on health.<\/p>\n

    The problem is not the bread itself, but the context of our diet. We live in a world where our diet is increasingly industrialised, and many people consume bread in excess along with other processed foods that are high in unhealthy fats. This habit can lead to an increase in daily calories consumed, which, in the long term, can trigger obesity and associated diseases.<\/p>\n

    That is where the myth comes from that \u00abbread is bad\u00bb<\/em> or \u00abbread is fattening\u00bb<\/em>. But the truth is that It is not bread that is harmful, but rather an unbalanced diet combined with an unhealthy and sedentary lifestyle<\/strong>.<\/p>\n

    Bread, whether made from wheat or other grains, is not harmful to health when consumed in moderation and as part of a balanced diet. However, it is important not to overdo the wheat. My advice: vary the cereals you consume<\/strong>. Include alternatives such as oats, rye, buckwheat, spelt or maize in your diet.<\/p>\n

    Why? Because consuming only wheat in excess for long periods can affect your gut microbiota, and this, in turn, would influence your overall health and weight.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    In summary: Bread is not the enemy.<\/strong> What really matters is:<\/span><\/p>\n

      \n
    1. The quality of the bread<\/strong>Prioritise wholemeal breads in your day-to-day for their higher fibre and nutrient content. If it is prior to high-intensity cardiovascular exercise of more than an hour (athletics, cycling, rowing, etc.), a more refined bread can be a good option for quick energy.<\/li>\n
    2. The amount<\/strong>Eat bread in moderation, adjusting it to your needs and without exceeding your daily calorie intake. If you are unsure, consult a nutrition professional who can advise you on your needs. <\/li>\n
    3. The context of your diet<\/strong>Make sure bread forms part of a balanced and varied diet, accompanied by other healthy foods such as proteins, healthy fats and enough vegetables.<\/li>\n<\/ol>\n

      Ultimately, the key lies in the <\/span>variety and moderation<\/strong>. Bread doesn't have to disappear from your life, as long as there is no associated digestive pathology. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

      Is bread fattening? Bread is one of the most controversial foods when it comes to food and especially when it comes to weight loss goals. You've probably heard phrases like: \"If you want to lose weight, cut out bread\" or \"bread is fattening\". But what's the truth in this? Today I want to help you debunk this myth with science-based information. Bread alone is not fattening. Gaining weight or losing weight depends on energy balance: that is, the calories you consume versus the calories you expend in your day. No food, including bread, has the ability to make you fat on its own. What matters is the overall context of your diet and lifestyle. On the other hand, if we talk about \"fattening\" in terms of kcal per 100g. Bread contains about 250-280 kcal per 100g, which if we compare it with fatty foods (cured cheeses, nuts or olive oil) or ultra-processed foods (potatoes, pastries, sausages), it has almost half the kcal. The problem is not the bread, but the quantities: Eating too much bread can unbalance your daily calorie intake. For example, if you eat bread at all your meals, perhaps you should consider increasing the variety of cereals in your day by including quinoa, rice, tubers such as potato, cassava or sweet potato, pasta or breads made from cereals other than wheat, such as rye, spelt, etc. What you accompany it with: If you spread the bread with butter, cocoa cream or fatty sausages, the calorie intake will be much higher. This will keep you satiated and prevent you from eating more kcal than you need. Is bread inflammatory? This question is increasingly asked by people who have suffered or are suffering from digestive pathology due to an imbalance in the microbiota, chronic stress, food intolerance, damaged mucous membranes or other causes. In these cases, they are right to think that bread can aggravate inflammation. If there is a digestive pathology, bread, especially if it contains gluten, can be problematic, and if there is an intolerance or sensitivity to gluten, the inflammation can be even greater. BUT, if you have a healthy microbiota and your digestion is normal, bread, as part of a balanced diet, is not inflammatory in itself. It is true that today's wheat breads are not like those of yesteryear. Nowadays, highly refined flours are used, which provide fewer nutrients. However, this does not mean that bread is harmful in all contexts. As part of a varied and healthy diet, bread will not make you bloated or raise your blood sugar out of control, especially if you combine it with foods rich in protein, healthy fats and fibre (such as fruit), which slow down its absorption. Is bread bad for your health? This statement sounds alarmist and, above all, it is false. There is insufficient scientific evidence to show that bread has negative effects on health. The problem is not the bread itself, but the context of our diet. We live in a world where our diet is becoming increasingly industrialised, and many people consume bread in excess along with other processed foods high in unhealthy fats. This habit can lead to an increase in the daily calories consumed, which in the long term can lead to obesity and associated diseases. Hence the myth that \"bread is bad\" or \"bread is fattening\". But the truth is that it is not the bread that is harmful, but the combination of an unbalanced diet and an unhealthy, sedentary lifestyle. Bread, whether made from wheat or other cereals, is not harmful to health when consumed in moderation and in the context of a balanced diet. However, it is important not to overuse wheat. My advice: vary the grains you eat. Include alternatives such as oats, rye, buckwheat, spelt or maize in your diet. Why? Because consuming too much wheat alone for long periods of time can affect your gut microbiota, which in turn can affect your overall health and weight. In short: Bread is not the enemy. What really matters is: The quality of the bread: Prioritise wholemeal breads in your daily routine for their higher fibre and nutrient content. If it is prior to high-intensity cardiovascular exercise of more than one hour (running, cycling, rowing, etc.), a more refined bread may be a good option for quick energy. Quantity: Consume bread in moderation, adjusting it to your needs and not exceeding your daily calorie intake. If you are unfamiliar with this, consult a nutrition professional for guidance on your needs. The context of your diet: Make sure that bread is part of a balanced and varied diet, accompanied by other healthy foods such as protein, healthy fats and sufficient vegetables. In short, variety and moderation are key. Bread does not have to disappear from your life, as long as there is no associated digestive pathology. <\/p>","protected":false},"author":2,"featured_media":3341,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3256","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categoria"],"yoast_head":"\n\u00bfEl pan engorda? Mitos y verdades - Luc\u00eda Herrera Puche<\/title>\n<meta name=\"description\" content=\"\u00bfEl pan engorda realmente? 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