Does bread make you fat? Myths, truths, and what science says
For years, bread has been singled out as the number one enemy of diets. At many tables in the River Plate, it's viewed with suspicion, as if it were directly responsible for those extra pounds. But what's really behind this deeply held belief? Is it fair to blame bread for weight gain, or are we repeating unfounded myths?
Bread as a source of energy
Bread, in all its varieties, is above all an energy-boosting food. It's composed primarily of carbohydrates, which the body uses as fuel. What determines whether or not it causes weight gain isn't the bread itself, but the context: how much it's consumed, what it's paired with, and how it balances with daily calorie expenditure. Eating bread doesn't necessarily mean gaining weight , as long as you maintain a balanced diet and exercise.
White, whole wheat, and seeded bread: which one should you choose?
One of the most common misconceptions is that whole-wheat bread has fewer calories than white bread. In reality, both provide similar amounts, but whole-wheat bread has more fiber, which helps regulate digestion and maintain stable blood sugar levels. For this reason, it's often recommended for people with diabetes or those seeking greater satiety. As for bread with seeds, it's not always whole-wheat: it's often white bread with added seeds, which doesn't guarantee a better nutritional profile.
Does eating bread at night make you fat?
Another widespread myth is that carbohydrates consumed at night automatically turn into fat. However, there is no scientific evidence to support this idea. What matters is the total calorie balance for the day. If portions are controlled and accompanied by light foods, bread can be part of a healthy dinner. In fact, in many cases, a small late-night sandwich can prevent higher-calorie binges .
Bread and diabetes: is it compatible?
People with diabetes don't have to eliminate bread from their diet, but they should choose carefully. Whole-grain versions, due to their fiber content, are preferable because they help moderate the glycemic index. Additionally, combining bread with protein—such as eggs, low-fat cheese, or legumes—can reduce the impact on blood sugar levels. The key is moderation and the quality of the bread chosen.
Is the crumb more fattening than the crust?
This is another unfounded myth. The difference between crumb and crust lies in the baking process, not the composition. Both parts of the bread have the same ingredients and provide the same calories. What may vary is the texture and the amount of air, but not the nutritional value.
Should you stop eating bread to lose weight?
Not necessarily. Bread can be part of a healthy diet, as long as it's consumed in moderation and good-quality options are chosen. The problem isn't the bread itself, but rather the excess and high-calorie accompaniments like fatty cold cuts, butter, or sweets. Artisan bread, made with less refined flours and without additives, is usually a better option than ultra-processed products.
How to include bread in a balanced diet
For those looking to maintain or lose weight , bread can be an ally if incorporated wisely. Choosing whole-grain breads, controlling portions, and avoiding high-calorie fillings are effective strategies. It's also helpful to pay attention to the time of day you eat it: including it in breakfast or light lunches can help maintain energy without overdoing it.
