Bread is my downfall. Sliced white toast, bagels,
sourdough
Rye bread, crusty white rolls—I enjoy them all. This doesn’t make me unique. The British consume an average of 37 kilograms per person annually (which equates to about 46 big sliced loaves), purchasing 11 million loaves every single day. White bread makes up 71 percent of this overall bread consumption.

Individually, I don’t have an off button, and to make matters worse, it doesn’t get satisfied easily. It’s more akin to a gateway drug that quickly progresses from cookies right into the embrace of Mr Kipling.

I’m neither allergic nor sensitive to it.
allergic to wheat or gluten
However, I believe a fresh start might benefit me. Caren Richards, a certified nutritionist, concurs that this could be advantageous for numerous individuals like myself. “When pressed for time, bread becomes an accessible option—be it a piece of toast during breakfast or a swift sandwich at lunchtime,” she explains. “A reboot could encourage more thoughtful dietary choices and reduce our dependence on bread.”

Why is bread high in carbohydrates considered so bad for you?

We all adore bread for valid reasons. Foods rich in carbohydrates like bread cause a significant release of ‘happy’ hormones called dopamine. Richards clarifies this phenomenon: “From an evolutionary standpoint, this makes perfect sense because high-energy foods were precious resources, and our ancestors benefited greatly from locating these.”

Sadly, consuming bread leads to spikes in our blood glucose levels, causing subsequent issues—this sheds light on my Battenberg dilemma as well as why I struggle with this. “Eating bread can throw off our blood sugar equilibrium; thus, restoring control over it ensures we maintain steady, consistent energy throughout the day. Replacing your midday baguette with a better-balanced meal reduces the likelihood of experiencing an afternoon slump.”

In addition to everything mentioned, many supermarket-sold sliced loaf packages represent typical instances of highly processed foods that lack fiber and include a mix of additives such as preservatives, emulsifiers, and stabilizers. Research indicates that low-fiber, processed bread ranks high among the leading causes of foods known for their poor nutritional value.
“strongly linked” to a higher risk of cardiovascular disease and mortality.
If you believe hiding behind a gluten-free bread will protect you, think again. Such products often have comparable levels of additives because manufacturers aim to mimic the texture and appearance of wheat loaves,” explains Richards.

It’s time to quit abruptly.

Is abandoning bread going to help you shed pounds?

“If you’re aiming to control your weight and your diet includes large amounts of processed wheat products, this could be a straightforward area to begin,” according to Richards.

In the initial week, I switch
my lunchtime sourdough
And a roast beef roll paired with a green salad, along with two hard-boiled eggs and a whole pack of Sainsbury’s bresaola. Despite all this food, I’m still incredibly hungry. As it turns out, I’ve stumbled upon a typical mistake. Richards highlights that eliminating bread without substituting it with something equally satisfying often leads to dissatisfaction. Following her guidance, I start my day with porridge oats topped with bananas and enjoy a substantial midday meal consisting of bean-filled soups at lunchtime. This change leaves me feeling fuller throughout the day and helps avoid indulging in treats from Mr Kipling. Consequently, I shed a few pounds as well. Why then do I manage to lose weight consuming porridge oats—a carbohydrate—but struggle when cutting back on bread?

There are several factors that might lead to weight gain from consuming bread,” says Richards. “Bread generally has a high concentration of carbohydrates, so each serving contains quite a bit of carbs relative to other ingredients. Carbs found in bread aren’t as filling compared to those derived from whole, unprocessed foods like roots, legumes, and pulses. For instance, eating items such as root veggies, beans, and lentils often creates a more sustained sense of satisfaction because they contain fiber, water, and volume.

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Just like before, it’s all about the fiber and absence of processing in whole foods.

Bread isn’t fundamentally inferior to other carb options. Nonetheless, when you compare it with unprocessed carbs such as sweet potatoes, quinoa, or brown rice, bread—whole grain included—typically contains less fiber and tends to be more easily overeaten.

The main distinction lies in the fact that whole food sources usually pack more nutrients and are more satisfying, potentially aiding in feelings of fullness and better weight control over time.”

What effect does bread have on your digestive system?

So, is it really true that bread can cause bloating even for those who aren’t allergic or sensitive to wheat? This happens to me too. According to Richards,
Gluten can pose challenges as a protein for digestion.
Even for those without gluten intolerance, the digestive process can be influenced by stress. For instance, when you’re on vacation, relaxed, and enjoying life, consuming French bread, pita, or focaccia may cause no issues. However, at home, if you’re preoccupied, stressed, and neglecting self-care, quickly gobbling down a sandwich at your desk could lead to discomfort and bloat throughout the day.

Moreover, gut health, which is being recognized as crucial for overall well-being, can be enhanced by consuming higher amounts of fiber compared to what a couple of slices of bread typically provide. “Many types of bread we consume lack any significant amount of fiber. Thus, we aren’t nurturing our guts with the variety of foods we eat. Substituting bread with nutrient-rich legumes, beans, and root veggies helps sustain beneficial gut bacteria, resulting in improved digestion.”

In the meantime, gluten poses a greater challenge for the body to process even if you’re not allergic; however, an increasing number of individuals are developing intolerance to it. “Therefore, if you experience severe gastrointestinal issues, removing gluten can provide your system and digestive tract with some respite,” explains Richards.

Is this rule still applicable even for fancy breads such as sourdough?

Sourdough will be gentler on your system both nutritionally and digestively compared to.
a processed white loaf
From the supermarket. However, even if you’re consuming a significant amount of it, your body might still respond by saying, “Hold on, I’m having a tough time processing all this gluten.”

The other issue with our excessive dependence on bread is that it invariably displaces other important nutrients. “When you’re eating bread daily at breakfast, you’re likely not consuming oats, chia porridge, or an omelet instead.”

This is logical: depending heavily on just one kind of food for your diet probably won’t be as healthy as having a wide variety of foods, thus ensuring a broader spectrum of nutrients.

My current bread makeover: What’s on my plate now

After abstaining from bread for a month, my digestion has significantly improved; I experience less bloat and have shed some weight. After my blood sugar stabilized, maintaining this diet became easier, leading me to consume far fewer calories from cookies, pastries, and bread alike. I now better manage my mid-afternoon energy dip without resorting to candy from the vending machine—instead, I opt for a piece of fruit or simply tough it out. Though my mealtime calorie intake remains about the same, I effortlessly sidestep all those unhealthy snacks that used to break up my day frequently.

It’s unrealistic to aim for permanent bread avoidance. If I were to make that my objective, I’d likely end up failing miserably and revert to my original state.

Richards emphasizes that the crucial point is selecting the appropriate bread and incorporating more proteins instead of sweet jams and spreads.

Based on our health objectives, we may not have to eliminate bread entirely; instead, we should pay closer attention to the kind of bread and how we consume it.

Along with steering clear of packaged processed breads encased in plastic, consider the weightiness of the loaf. Denser varieties like pumpernickel or rye aren’t likely to be as appealing as lighter options such as a French baguette. “What matters most is how swiftly your system can process it. A typical baguette gets broken down easily into units of glucose by our bodies; this leads rapidly to an increase in blood sugar levels followed closely by digestion. On the contrary, denser types of bread, say something akin to pumpernickel, require much more effort from your digestive tract. They stay in your stomach for a considerable time due to their thickness and demand prolonged efforts from your body to convert them entirely into glucose. This results in a gradual rise in sugars rather than a sudden spike accompanied by a surge of dopamine.”

Protein can also be beneficial. “If you plan to have a piece of sourdough, make sure to
pair it with some protein
For instance, consider combinations like cream cheese and smoked salmon, scrambled eggs with cottage cheese, edamame and feta, peanut butter and chia seeds, ricotta and walnuts, or scrambled tofu and red peppers. Incorporating proteins can help decelerate the absorption of sugars into your bloodstream, reducing spikes and drops in blood glucose levels. This keeps your energy stable and curbs cravings. Additionally, since protein is quite filling, your brain receives signals indicating that you’re satisfied, making it less tempting to have an extra slice of toast!

Her last words were: “Enjoy this as an occasional indulgence instead of a regular part of your diet.” I’ll make an effort to follow that.

How letting go of bread changed things from week to week

Week 1

I consumed salads containing protein (like an entire packet of Sainsbury’s bresaola and two hard-boiled eggs). I felt extremely hungry and unhappy, even though I did lose 1 kilogram. However, I believed this loss was primarily due to water weight reduction since I had learned that high-protein diets can aid in losing water weight.

Week 2

I included oats and legumes in my diet. For breakfast, I enjoyed oatmeal with bananas, and for lunch, I had a tuna beansalad. Despite having the same calorie count as a sandwich, I consumed a little more than usual which left me feeling uneasy. While returning from seeing a play, I grabbed a bagel topped withsmoked salmon andcream cheese atthe trainstation because I claimed it wastheonly optionavailable; however, I foundit quite delicious. The following day, I resumedmy efforts strictly. Unfortunately, this did not result inanyweight loss.

Week 3

Consuming a lesser quantity of legumes made me feel satisfied once more, and my intense hunger subsided. I experienced relief from bread. When I glanced at images of cookies in my caloric guidebook, they evoked no emotion whatsoever. I shed one pound.

Week 4

My jeans belt has slipped down a bit. It dawned on me that I could skip snacks between meals now. Something like this didn’t happen at all when my diet included bread. My only desire back then was to consume more bread along with something from Mr Kipling’s range. Following Richard’s guidance, I began incorporating bread as an occasional indulgence rather than part of every meal. However, after having three slices of sourdough, the following day I ended up eating a garlic naan instead. Here comes the downhill slide; henceforth, I will be extra cautious.

My diet without bread

Before

Breakfast

Weekend croissant paired with homemade jam

Lunch

An olive sourdough bun filled with roasted beef, arugula, and horseradish.

Snack

Mr Kipling cake

Dinner

Should we go for pizza or curry served with naan bread?

After

Breakfast

Porridge and banana

Lunch

Lentil soup paired with zero-fat Greek yogurt

Snack

Pear

Dinner

Grilled chicken topped with fresh greens, accompanied by a side of bean salad and coleslaw

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