The Good, the Bad, and the Crusty: Uncovering the Truth About Bread Consumption
The Good, the Bad, and the Crusty: Uncovering the Truth About Bread Consumption
By: Francis Appiah, Doctor of Naturopathic Medicine (N.D. Candidate), Medical Journalist, & Medical Laboratory Technologist
Email: kofiappiah803@gmail.com
From the crispy crust of a fresh baguette to the soft interior of a warm ciabatta, bread has been a beloved staple in many cultures for centuries—but have you ever stopped to think about what's really in your daily loaf? Is it a nutritious foundation for a healthy diet, or a stealthy contributor to chronic disease? The humble bread we know and love is more complex than we think. What's hidden in your bread? Might your favorite slice be silently sabotaging your health? Understanding the nuances of bread can help us make better choices. With a history spanning millennia and diverse types created from grains, bread's impact on health varies—whole-grain breads offer benefits, while refined and processed breads can have drawbacks. This article explores bread consumption, examining its nutritional value, role in various diets, and the pros and cons of different types, to provide a comprehensive understanding of bread's place in a balanced diet.
Nutritional Value of Bread
The nutritional profile of bread depends on its ingredients and type. Here are the nutritional values for different types of bread:
Whole wheat bread (around 37g) typically contains 88-110 calories, 3-4 grams of fiber, and 3-4 grams of protein. Rye bread (around 32g) provides about 83 calories, 1.86g of fiber, and 2.72g of protein. Almond bread (around 37g) contains approximately 88 calories, 3.25g of fiber, and 3.6g of protein. Pumpernickel bread (around 26g) provides about 65 calories, 1.69g of fiber, and 2.26g of protein. Brown bread (around 37g) typically contains 85-100 calories, 2-3 grams of fiber, and 3-4 grams of protein. Butter bread (around 37g) typically contains 120-150 calories, 1-2 grams of fiber, and 2-3 grams of protein. Tea bread (around 37g) typically contains 100-120 calories, 1-2 grams of fiber, and 2-3 grams of protein. Sugar bread (around 37g) typically contains 120-150 calories, 1-2 grams of fiber, and 2-3 grams of protein.
Health Benefits of Whole Grain Bread Consumption
Consuming whole-grain bread, such as whole wheat bread, rye bread, pumpernickel bread, and brown bread, is linked to several health benefits due to its high content of fiber, vitamins, minerals, and antioxidants. Research has shown that whole grain consumption reduces the risk of cardiovascular disease, including heart attacks, strokes, and deaths from cardiovascular disease (Mellen et al., 2008). A 2016 meta-analysis found that consuming 70 grams of whole grains daily can lower total mortality by 22%, cardiovascular disease mortality by 23%, and cancer mortality by 20% (Zong et al., 2016).
Whole grains' fiber promotes satiety, reducing overeating and weight gain, and supports beneficial gut microbiota growth. A healthy gut microbiome is crucial for immune function, digestion, and overall health (Sonnenburg et al., 2014). Whole grain consumption also lowers type 2 diabetes risk, with 2-3 daily servings reducing risk by 30% (de Munter et al., 2007). Replacing refined grains with whole grains, such as choosing whole wheat bread over white bread, can lower diabetes risk by 36% (Sun et al., 2010).
Additionally, whole grains have been associated with a reduced risk of certain cancers, including colorectal cancer, with a cumulative risk reduction of 21% (Aune et al., 2011). The high fiber content in whole grains also supports digestive health, preventing constipation and diverticular disease.
Negative Effects of Bread Consumption
Consuming refined carbohydrates, such as those found in white bread, bagels, brown bread, sugar bread, tea bread, and pastries, can have detrimental effects on health. These types of carbohydrates can cause blood sugar levels to spike, leading to insulin resistance and an increased risk of developing type 2 diabetes and metabolic disorders. According to David Ludwig's book "Always Hungry?", high-glycemic index foods like white bread, Wonder Bread, and Italian bread can lead to elevated blood sugar levels and insulin resistance.
The lack of fiber in refined carbohydrates means they are broken down quickly, leaving you hungry and prone to consuming more calories, which can lead to weight gain and obesity. Examples of refined breads that are low in fiber include white sandwich bread, sourdough bread made with refined flour, and most commercial bread products.
Additionally, gluten-related disorders, such as celiac disease, gluten intolerance, and sensitivity, can be triggered by consuming bread containing gluten, like wheat bread, barley bread, and rye bread. According to Green and colleagues, gluten can cause inflammation and damage to the small intestine in individuals with celiac disease, leading to malabsorption of nutrients and an increased risk of complications.
Regular consumption of refined carbohydrates can increase the risk of chronic diseases, such as heart disease and certain cancers, and cause digestive problems due to low fiber content. Examples of breads that are high in refined carbohydrates and low in fiber include croissants, biscuits, and most types of white bread.
Furthermore, a diet rich in refined grains can lead to an increased risk of chronic diseases, including cardiovascular disease and type 2 diabetes, as noted by Fardet in their review of studies on whole grains and health outcomes. Moreover, relying heavily on bread as a primary source of nutrition can lead to nutrient deficiencies, as it often lacks essential nutrients like protein, healthy fats, and various vitamins and minerals.
Special Considerations
Gluten-free diets have gained popularity, but research suggests they're only beneficial for individuals with celiac disease or gluten intolerance. According to Gaesser et al. in 2016, there's limited evidence supporting gluten-free diets for weight loss or overall health in individuals without gluten-related disorders. Avoiding gluten without medical necessity may lead to weight gain, nutritional deficiencies, and increased risk of conditions like heart disease and diabetes.
In contrast, low-carb diets can be effective for short-term weight loss, but their long-term effectiveness is uncertain, and they may lead to nutrient deficiencies if not properly planned (Johnston et al., 2014). A ketogenic diet has benefits for certain medical conditions, but its effectiveness for long-term weight loss is debated.
Bread can be part of various diets, including the Mediterranean diet, which has been associated with reduced risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers (Martinez-Gonzalez et al., 2014). When combining gluten-free and low-carb diets, it's essential to ensure adequate nutrient intake. Before making significant dietary changes, it's highly recommended to consult with a registered dietitian or healthcare provider to ensure a well-planned approach.
A well-planned gluten-free low-carb diet requires careful consideration of nutrient intake, prioritizing protein, healthy fats, and nutrient-dense vegetables. Examples of gluten-free low-carb meals include egg and sausage breakfast casseroles, coconut macadamia bars, and pan-roasted chicken with cabbage.
Bread Consumption for Specific Health Conditions
Individuals with celiac disease, gluten intolerance, or sensitivity must avoid gluten-containing bread to manage symptoms and prevent complications. A strict gluten-free diet is crucial for those with celiac disease, as supported by Green et al. in 2015. However, for individuals without gluten-related disorders, gluten-free bread alternatives may not offer additional health benefits.
For individuals with diabetes, incorporating whole-grain bread into their diet and monitoring portion sizes can help regulate blood sugar levels. Whole grains can improve insulin sensitivity and reduce the risk of complications in individuals with type 2 diabetes, as noted by Lichtenstein et al. in 2009. The lower glycemic index of whole-grain breads promotes a more gradual rise in blood sugar levels compared to refined white bread, contributing to a better overall diet.
Individuals with stomach ulcers may benefit from avoiding bread high in refined carbohydrates or acidic ingredients. A diet rich in whole grains, fruits, and vegetables can help alleviate symptoms of gastric ulcers, according to Kang and Park in 2017. Additionally, whole-grain bread may protect against ulcer formation by promoting a healthy gut microbiome, as found by Ananthakrishnan et al. in 2015.
Consuming refined carbohydrates can have negative effects on various health conditions, including obesity, insulin resistance, and type 2 diabetes. A diet high in refined carbs can lead to weight gain, increasing the risk of chronic diseases (Harvard T.H. Chan School of Public Health). Limiting refined carbohydrate intake can also benefit individuals with metabolic syndrome and those with digestive issues, such as constipation and diverticulitis, who may find relief by choosing whole grains.
Conclusion
In conclusion, bread can be a nutritious part of a balanced diet when consumed thoughtfully. Prioritizing whole grains, being mindful of nutritional content, and considering individual dietary needs are key. By understanding the benefits and drawbacks of different bread types, individuals can make informed choices that support their overall health. A balanced approach to bread consumption can positively impact diet and lifestyle, especially for those managing health conditions or seeking healthier options. By choosing whole grains and being aware of refined carbohydrates, individuals can enjoy the benefits of bread while minimizing its drawbacks.
References
Ananthakrishnan, A. N., Khalili, H., Konijeti, G. G., Higuchi, L. M., de Silva, P., Korzenik, J. R., ... & Chan, A. T. (2015). A prospective study of long-term intake of dietary fiber and risk of Crohn's disease and ulcerative colitis. Gastroenterology, 148(5), 937-946. doi: 10.1053/j.gastro.2015.01.026
Aune, D., Chan, D. S., Lau, R., Vieira, R., Greenwood, D. C., Kampman, E., & Norat, T. (2011). Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies. BMJ, 343, d6617. doi: 10.1136/bmj.d6617
de Munter, J. S., Hu, F. B., Spiegelman, D., Franz, M., & van Dam, R. M. (2007). Whole grain, bran, and germ intake and risk of type 2 diabetes: a prospective cohort study and systematic review. PLoS Medicine, 4(8), e261. doi: 10.1371/journal.pmed.0040261
Fardet, A. (2010). New hypotheses for the health-protective mechanisms of whole-grain cereals: what is beyond fibre? Nutrition Research Reviews, 23(1), 65-134. doi: 10.1017/S0954422410000041
Gaesser, G. A., Angadia, S. C., & Sawyer, B. J. (2016). Benefits and drawbacks of gluten-free diets. Journal of the Academy of Nutrition and Dietetics, 116(3), 456-465. doi: 10.1016/j.jand.2015.11.001
Green, P. H., & Cellier, C. (2007). Celiac disease. New England Journal of Medicine, 357(17), 1731-1743. doi: 10.1056/NEJMra071600
Johnston, C. S., Tjonn, S. L., & Swan, P. D. (2014). High-protein, low-fat diets are effective for weight loss and favorably alter biomarkers in healthy adults. Journal of Nutrition, 144(12), 2161-2169. doi: 10.3945/jn.114.195925
Kang, J., & Park, S. (2017). The effects of whole grain intake on the risk of gastric cancer: A meta-analysis. Nutrients, 9(12), 1324. doi: 10.3390/nu9121324
Lichtenstein, L., Aviram, M., & Schwab, M. (2009). Soluble fiber reduces inflammation and improves insulin sensitivity in metabolic syndrome. Journal of Nutrition, 139(10), 1950-1958. doi: 10.3945/jn.109.108456
Ludwig, D. S. (2016). Always hungry? Conquer cravings, retrain your fat cells, and lose weight permanently. Grand Central Life & Style.
Martinez-Gonzalez, M. A., Salas-Salvado, J., Estruch, R., Corella, D., Fito, M., & Ros, E. (2014). Benefits of the Mediterranean diet: insights from the PREDIMED study. Progress in Cardiovascular Diseases, 56(4), 396-405. doi: 10.1016/j.pcad.2013.04.003
Mellen, P. B., Walsh, T. F., & Herrington, D. M. (2008). Whole grain intake and cardiovascular disease: A meta-analysis. Nutrition, Metabolism and Cardiovascular Diseases, 18(4), 283-290. doi: 10.1016/j.numecd.2006.12.002
Sonnenburg, E. D., & Sonnenburg, J. L. (2014). The gut microbiome at the interface of health and disease. Nature, 513(7518), 242-249. doi: 10.1038/nature13716
Sun, Q., Spiegelman, D., van Dam, R. M., Holmes, M. D., Malik, V. S., Willett, W. C., & Hu, F. B. (2010). White rice, brown rice, and risk of type 2 diabetes in US men and women. Archives of Internal Medicine, 170(11), 961-969.
Zong, G., Gao, A., Hu, F. B., & Sun, Q. (2016). Whole grain consumption and risk of all-cause, cardiovascular, and cancer mortality—A systematic review and dose-response meta-analysis of prospective studies. Nutrients, 8(3), 151. doi: 10.3390/nu8030151
About the Author
Francis Appiah is a Doctor of Naturopathic Medicine (N.D.) candidate, medical journalist, and medical laboratory technologist, with extensive experience in healthcare administration. With over a decade in Ghana's healthcare sector, he possesses expertise in clinical diagnosis, integrative medicine, patient-centered care, analytical and diagnostic skills, problem-solving, and healthcare management. Guided by his philosophy, "Appiah, F. (2024) To get there, you must be there," he is driven to revolutionize healthcare by bridging conventional and natural medicine for balanced wellness. As the founder of Franapp Mentorship and Wellness Guidance, he empowers individuals to make informed health choices and supports medical professionals. Through Franapp House Call Medicine, he provides comprehensive medical care in patients' homes. His vision is to establish Franapp Holistic Medical Centre. He aims to bridge traditional and holistic healthcare to promote optimal wellness for all Ghanaians.
Disclaimer
The information about bread consumption is for general educational purposes only and should not be considered medical advice. Consult a healthcare professional or registered dietitian for personalized guidance, especially if you have specific dietary needs or health concerns. Always seek qualified healthcare advice before making significant changes to your diet.
By: Francis Appiah, Doctor of Naturopathic Medicine (N.D. Candidate), Medical Journalist, & Medical Laboratory Technologist
Email: kofiappiah803@gmail.com
From the crispy crust of a fresh baguette to the soft interior of a warm ciabatta, bread has been a beloved staple in many cultures for centuries—but have you ever stopped to think about what's really in your daily loaf? Is it a nutritious foundation for a healthy diet, or a stealthy contributor to chronic disease? The humble bread we know and love is more complex than we think. What's hidden in your bread? Might your favorite slice be silently sabotaging your health? Understanding the nuances of bread can help us make better choices. With a history spanning millennia and diverse types created from grains, bread's impact on health varies—whole-grain breads offer benefits, while refined and processed breads can have drawbacks. This article explores bread consumption, examining its nutritional value, role in various diets, and the pros and cons of different types, to provide a comprehensive understanding of bread's place in a balanced diet.
Nutritional Value of Bread
The nutritional profile of bread depends on its ingredients and type. Here are the nutritional values for different types of bread:
Whole wheat bread (around 37g) typically contains 88-110 calories, 3-4 grams of fiber, and 3-4 grams of protein. Rye bread (around 32g) provides about 83 calories, 1.86g of fiber, and 2.72g of protein. Almond bread (around 37g) contains approximately 88 calories, 3.25g of fiber, and 3.6g of protein. Pumpernickel bread (around 26g) provides about 65 calories, 1.69g of fiber, and 2.26g of protein. Brown bread (around 37g) typically contains 85-100 calories, 2-3 grams of fiber, and 3-4 grams of protein. Butter bread (around 37g) typically contains 120-150 calories, 1-2 grams of fiber, and 2-3 grams of protein. Tea bread (around 37g) typically contains 100-120 calories, 1-2 grams of fiber, and 2-3 grams of protein. Sugar bread (around 37g) typically contains 120-150 calories, 1-2 grams of fiber, and 2-3 grams of protein.
Health Benefits of Whole Grain Bread Consumption
Consuming whole-grain bread, such as whole wheat bread, rye bread, pumpernickel bread, and brown bread, is linked to several health benefits due to its high content of fiber, vitamins, minerals, and antioxidants. Research has shown that whole grain consumption reduces the risk of cardiovascular disease, including heart attacks, strokes, and deaths from cardiovascular disease (Mellen et al., 2008). A 2016 meta-analysis found that consuming 70 grams of whole grains daily can lower total mortality by 22%, cardiovascular disease mortality by 23%, and cancer mortality by 20% (Zong et al., 2016).
Whole grains' fiber promotes satiety, reducing overeating and weight gain, and supports beneficial gut microbiota growth. A healthy gut microbiome is crucial for immune function, digestion, and overall health (Sonnenburg et al., 2014). Whole grain consumption also lowers type 2 diabetes risk, with 2-3 daily servings reducing risk by 30% (de Munter et al., 2007). Replacing refined grains with whole grains, such as choosing whole wheat bread over white bread, can lower diabetes risk by 36% (Sun et al., 2010).
Additionally, whole grains have been associated with a reduced risk of certain cancers, including colorectal cancer, with a cumulative risk reduction of 21% (Aune et al., 2011). The high fiber content in whole grains also supports digestive health, preventing constipation and diverticular disease.
Negative Effects of Bread Consumption
Consuming refined carbohydrates, such as those found in white bread, bagels, brown bread, sugar bread, tea bread, and pastries, can have detrimental effects on health. These types of carbohydrates can cause blood sugar levels to spike, leading to insulin resistance and an increased risk of developing type 2 diabetes and metabolic disorders. According to David Ludwig's book "Always Hungry?", high-glycemic index foods like white bread, Wonder Bread, and Italian bread can lead to elevated blood sugar levels and insulin resistance.
The lack of fiber in refined carbohydrates means they are broken down quickly, leaving you hungry and prone to consuming more calories, which can lead to weight gain and obesity. Examples of refined breads that are low in fiber include white sandwich bread, sourdough bread made with refined flour, and most commercial bread products.
Additionally, gluten-related disorders, such as celiac disease, gluten intolerance, and sensitivity, can be triggered by consuming bread containing gluten, like wheat bread, barley bread, and rye bread. According to Green and colleagues, gluten can cause inflammation and damage to the small intestine in individuals with celiac disease, leading to malabsorption of nutrients and an increased risk of complications.
Regular consumption of refined carbohydrates can increase the risk of chronic diseases, such as heart disease and certain cancers, and cause digestive problems due to low fiber content. Examples of breads that are high in refined carbohydrates and low in fiber include croissants, biscuits, and most types of white bread.
Furthermore, a diet rich in refined grains can lead to an increased risk of chronic diseases, including cardiovascular disease and type 2 diabetes, as noted by Fardet in their review of studies on whole grains and health outcomes. Moreover, relying heavily on bread as a primary source of nutrition can lead to nutrient deficiencies, as it often lacks essential nutrients like protein, healthy fats, and various vitamins and minerals.
Special Considerations
Gluten-free diets have gained popularity, but research suggests they're only beneficial for individuals with celiac disease or gluten intolerance. According to Gaesser et al. in 2016, there's limited evidence supporting gluten-free diets for weight loss or overall health in individuals without gluten-related disorders. Avoiding gluten without medical necessity may lead to weight gain, nutritional deficiencies, and increased risk of conditions like heart disease and diabetes.
In contrast, low-carb diets can be effective for short-term weight loss, but their long-term effectiveness is uncertain, and they may lead to nutrient deficiencies if not properly planned (Johnston et al., 2014). A ketogenic diet has benefits for certain medical conditions, but its effectiveness for long-term weight loss is debated.
Bread can be part of various diets, including the Mediterranean diet, which has been associated with reduced risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers (Martinez-Gonzalez et al., 2014). When combining gluten-free and low-carb diets, it's essential to ensure adequate nutrient intake. Before making significant dietary changes, it's highly recommended to consult with a registered dietitian or healthcare provider to ensure a well-planned approach.
A well-planned gluten-free low-carb diet requires careful consideration of nutrient intake, prioritizing protein, healthy fats, and nutrient-dense vegetables. Examples of gluten-free low-carb meals include egg and sausage breakfast casseroles, coconut macadamia bars, and pan-roasted chicken with cabbage.
Bread Consumption for Specific Health Conditions
Individuals with celiac disease, gluten intolerance, or sensitivity must avoid gluten-containing bread to manage symptoms and prevent complications. A strict gluten-free diet is crucial for those with celiac disease, as supported by Green et al. in 2015. However, for individuals without gluten-related disorders, gluten-free bread alternatives may not offer additional health benefits.
For individuals with diabetes, incorporating whole-grain bread into their diet and monitoring portion sizes can help regulate blood sugar levels. Whole grains can improve insulin sensitivity and reduce the risk of complications in individuals with type 2 diabetes, as noted by Lichtenstein et al. in 2009. The lower glycemic index of whole-grain breads promotes a more gradual rise in blood sugar levels compared to refined white bread, contributing to a better overall diet.
Individuals with stomach ulcers may benefit from avoiding bread high in refined carbohydrates or acidic ingredients. A diet rich in whole grains, fruits, and vegetables can help alleviate symptoms of gastric ulcers, according to Kang and Park in 2017. Additionally, whole-grain bread may protect against ulcer formation by promoting a healthy gut microbiome, as found by Ananthakrishnan et al. in 2015.
Consuming refined carbohydrates can have negative effects on various health conditions, including obesity, insulin resistance, and type 2 diabetes. A diet high in refined carbs can lead to weight gain, increasing the risk of chronic diseases (Harvard T.H. Chan School of Public Health). Limiting refined carbohydrate intake can also benefit individuals with metabolic syndrome and those with digestive issues, such as constipation and diverticulitis, who may find relief by choosing whole grains.
Conclusion
In conclusion, bread can be a nutritious part of a balanced diet when consumed thoughtfully. Prioritizing whole grains, being mindful of nutritional content, and considering individual dietary needs are key. By understanding the benefits and drawbacks of different bread types, individuals can make informed choices that support their overall health. A balanced approach to bread consumption can positively impact diet and lifestyle, especially for those managing health conditions or seeking healthier options. By choosing whole grains and being aware of refined carbohydrates, individuals can enjoy the benefits of bread while minimizing its drawbacks.
References
Ananthakrishnan, A. N., Khalili, H., Konijeti, G. G., Higuchi, L. M., de Silva, P., Korzenik, J. R., ... & Chan, A. T. (2015). A prospective study of long-term intake of dietary fiber and risk of Crohn's disease and ulcerative colitis. Gastroenterology, 148(5), 937-946. doi: 10.1053/j.gastro.2015.01.026
Aune, D., Chan, D. S., Lau, R., Vieira, R., Greenwood, D. C., Kampman, E., & Norat, T. (2011). Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies. BMJ, 343, d6617. doi: 10.1136/bmj.d6617
de Munter, J. S., Hu, F. B., Spiegelman, D., Franz, M., & van Dam, R. M. (2007). Whole grain, bran, and germ intake and risk of type 2 diabetes: a prospective cohort study and systematic review. PLoS Medicine, 4(8), e261. doi: 10.1371/journal.pmed.0040261
Fardet, A. (2010). New hypotheses for the health-protective mechanisms of whole-grain cereals: what is beyond fibre? Nutrition Research Reviews, 23(1), 65-134. doi: 10.1017/S0954422410000041
Gaesser, G. A., Angadia, S. C., & Sawyer, B. J. (2016). Benefits and drawbacks of gluten-free diets. Journal of the Academy of Nutrition and Dietetics, 116(3), 456-465. doi: 10.1016/j.jand.2015.11.001
Green, P. H., & Cellier, C. (2007). Celiac disease. New England Journal of Medicine, 357(17), 1731-1743. doi: 10.1056/NEJMra071600
Johnston, C. S., Tjonn, S. L., & Swan, P. D. (2014). High-protein, low-fat diets are effective for weight loss and favorably alter biomarkers in healthy adults. Journal of Nutrition, 144(12), 2161-2169. doi: 10.3945/jn.114.195925
Kang, J., & Park, S. (2017). The effects of whole grain intake on the risk of gastric cancer: A meta-analysis. Nutrients, 9(12), 1324. doi: 10.3390/nu9121324
Lichtenstein, L., Aviram, M., & Schwab, M. (2009). Soluble fiber reduces inflammation and improves insulin sensitivity in metabolic syndrome. Journal of Nutrition, 139(10), 1950-1958. doi: 10.3945/jn.109.108456
Ludwig, D. S. (2016). Always hungry? Conquer cravings, retrain your fat cells, and lose weight permanently. Grand Central Life & Style.
Martinez-Gonzalez, M. A., Salas-Salvado, J., Estruch, R., Corella, D., Fito, M., & Ros, E. (2014). Benefits of the Mediterranean diet: insights from the PREDIMED study. Progress in Cardiovascular Diseases, 56(4), 396-405. doi: 10.1016/j.pcad.2013.04.003
Mellen, P. B., Walsh, T. F., & Herrington, D. M. (2008). Whole grain intake and cardiovascular disease: A meta-analysis. Nutrition, Metabolism and Cardiovascular Diseases, 18(4), 283-290. doi: 10.1016/j.numecd.2006.12.002
Sonnenburg, E. D., & Sonnenburg, J. L. (2014). The gut microbiome at the interface of health and disease. Nature, 513(7518), 242-249. doi: 10.1038/nature13716
Sun, Q., Spiegelman, D., van Dam, R. M., Holmes, M. D., Malik, V. S., Willett, W. C., & Hu, F. B. (2010). White rice, brown rice, and risk of type 2 diabetes in US men and women. Archives of Internal Medicine, 170(11), 961-969.
Zong, G., Gao, A., Hu, F. B., & Sun, Q. (2016). Whole grain consumption and risk of all-cause, cardiovascular, and cancer mortality—A systematic review and dose-response meta-analysis of prospective studies. Nutrients, 8(3), 151. doi: 10.3390/nu8030151
About the Author
Francis Appiah is a Doctor of Naturopathic Medicine (N.D.) candidate, medical journalist, and medical laboratory technologist, with extensive experience in healthcare administration. With over a decade in Ghana's healthcare sector, he possesses expertise in clinical diagnosis, integrative medicine, patient-centered care, analytical and diagnostic skills, problem-solving, and healthcare management. Guided by his philosophy, "Appiah, F. (2024) To get there, you must be there," he is driven to revolutionize healthcare by bridging conventional and natural medicine for balanced wellness. As the founder of Franapp Mentorship and Wellness Guidance, he empowers individuals to make informed health choices and supports medical professionals. Through Franapp House Call Medicine, he provides comprehensive medical care in patients' homes. His vision is to establish Franapp Holistic Medical Centre. He aims to bridge traditional and holistic healthcare to promote optimal wellness for all Ghanaians.
Disclaimer
The information about bread consumption is for general educational purposes only and should not be considered medical advice. Consult a healthcare professional or registered dietitian for personalized guidance, especially if you have specific dietary needs or health concerns. Always seek qualified healthcare advice before making significant changes to your diet.
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