Bread remains one of the most popular foods in Ukraine — it is consumed daily by about 70% of the population. For many, it is a familiar component of breakfast, lunch, or dinner. However, the effect of bread on the body depends on its type: white, rye, or whole grain — each has its own benefits and risks.
White bread made from wheat flour contains mostly fast carbohydrates. During grain processing, it loses most of its nutrients, so it only provides a short-term feeling of satiety. Its excessive consumption can cause fluctuations in blood glucose levels, contribute to weight gain and increase the risk of type 2 diabetes.
Whole grain bread, on the other hand, is a valuable source of B vitamins, iron, magnesium, zinc, and fiber. Due to its high fiber content, it has a positive effect on digestion, helps prevent constipation, and normalizes bowel function. Studies show that regular consumption of whole grain bread can reduce the risk of colorectal cancer by 17% and cardiovascular disease by 10%.
Sourdough bread is considered particularly beneficial. The fermentation process reduces gluten content, makes the product more digestible, and adds probiotic properties. This type of bread is better suited for people with sensitive digestion. However, for those with gluten intolerance or gastrointestinal diseases, a safer alternative is bread made from buckwheat, corn, or rice flour.
Regular consumption of white bread without enough vegetables and water can cause constipation, and its high glycemic index makes you feel hungry quickly. Whole grain bread has a lower glycemic index, so it keeps you feeling full longer and helps control your appetite.
For a healthy diet, it is important to observe moderation: the optimal amount is 2–3 slices per day. It is better to combine bread with protein products, vegetables or healthy fats - this makes the dish more balanced and beneficial for metabolism. If discomfort appears after eating, you should consult a doctor and try gluten-free options.
Bread doesn't have to be completely eliminated from your diet, but you should choose it wisely. Whole grain or sourdough bread will help you get the most benefits without harming your health, while excessive consumption of white bread can gradually lead to digestive, weight, and heart problems.
