Let’s face it. Life has become hectic, and having a proper, freshly cooked breakfast is not a luxury many can afford every morning. This is why breakfast cereals and bread have become so popular in our households. Dosas and rotis take longer to make than bread, so you might be wondering if it is safe and healthy to eat bread during pregnancy.
Eating Bread During Pregnancy – Is It Healthy?
The good news first. It is safe and healthy to eat bread during pregnancy. If you are a bread-lover, your pregnancy should not be a hindrance to enjoying your favorite sandwich. Are you craving bread during pregnancy? Are you wondering if you can eat bread during pregnancy’s first trimester?
According to our Nutritionist, Sushree, here are a few very important things to keep in mind:
- Avoid eating moldy bread: Sometimes when we see mold on our bread, we tend to cut that part off and consume the rest – Mold spores can spread throughout the bread, even if you only see a small patch. Cutting off a moldy area is simply not enough. Pregnancy weakens the immune system, making women more susceptible to mold – related illnesses.
- Check the expiry date of the bread before consuming it: Expired bread or improper storage can harbor bacteria that can cause foodborne illness, can cause infections in the baby, therefore choose fresh bread over pre-packaged options whenever possible. Always sniff and inspect bread before consuming it, discard any bread with mold or an off smell regardless of the expiry date.
- Store bread correctly: Protecting your health and your baby’s health requires vigilance. Be mindful of what you eat and how you store your food. Either in an airtight container or tie the packet with a sealer to keep it fresh.
- Choose your bread right: The white bread that is most commonly available is made of maida or all-purpose flour and does not contain any fiber. This can increase the risk of gestational diabetes and lead to constipation. See the next section on “which bread is good for pregnancy” to ensure you are choosing your bread right
Related Reading: 21 Pregnancy Superfoods To Include In Your Pregnancy Diet
What Type Of Bread Is Best To Eat During Pregnancy?
When it comes to bread, you are spoilt for choice. If you have walked down the aisle of the bread section at your local supermarket, you would have seen not just multiple brands of bread, but also multiple types of bread – white, brown, multi-grain, sourdough, rye, wheat, wholewheat, wholemeal. Sometimes too many choices just end up confusing you.
Which one of these is best for your pregnancy? Is whole wheat bread during pregnancy more beneficial?
One important point is that while eating bread, irrespective of type, you are also eating yeast. Dried yeast has high concentrations of iron, phosphorus, and B vitamins and 3 grams of protein, but only carry 23 calories per tablespoon1.
Logically, the bread that is best for you is the one that is rich in nutrition and fiber. And more practically, the bread that is best for you is the bread that suits your individual preferences. But some bread are best avoided during pregnancy, such as-
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- Bread containing poppy seeds. Poppy seeds are linked to morphine, so it is best to limit the consumption of food items containing poppy seeds during pregnancy2
- Bread that is “refined”. Refined bread, like any refined carbohydrates, have very low fiber content, which can result in blood sugar spiking after consumption. While it is never a good idea to eat refined carbs, during pregnancy, it has the added risk of causing gestational diabetes. So avoid white bread during pregnancy
- Bread that is “enriched”. Enriched bread is made out of dough that contains sugar, dairy, and fat. This makes it yummy for sure, but your body can break down enriched bread quickly, which can spike your blood sugar level
- Garlic bread. Ok, do not panic. Garlic bread is not bad for you, but it is best to avoid it if garlic aggravates any gastrointestinal problems or causes heartburn for you
If you do not have any specific preference for the bread that you want to consume, we recommend our top three choices below:
- Sourdough bread. The best thing about a sourdough bread sandwich is that – apart from the fact that it is delicious – it has a low glycaemic index. And that means, unlike refined bread, sourdough bread will not spike your sugar levels
- Rye bread. If you like the dense texture and herby taste of rye bread, you are in for luck. This type of bread is rich in dietary fiber and vitamin B. Fibre decreases the chances of both diabetes and constipation, and vitamin B is crucial for a healthy pregnancy as it reduces the risk of pregnancy complications such as preeclampsia. Further, vitamin B also aids in your baby’s growth, promoting good skin, eyesight, bones, and muscles3
- Whole grain. This is a healthy choice but can be a bit confusing as there are different varieties in the market. To make whole wheat bread, wheat kernels are used wholly. To make whole-grain bread, any whole-grain kernels are used wholly. Both are healthy choices4
Nutritional Profile Of Bread
Bread is mostly made up of carbs and has less protein, fat, vitamins, and minerals than other foods. The amount of nutrients present, however, varies greatly depending on the type of bread, as shown below5:
- Carbohydrates
- One slice of white bread (25 grams) will have about 13 grams of carbs
- One slice of whole wheat bread (33 grams) will have 17 grams of carbs
- One slice of sourdough bread (32 grams) will have about 18 grams of carbs
- One slice of rye bread (25 grams) will have about 12 grams of carbs
- Overall, the carbs content in most types of bread is about 50% of its weight
- Proteins
- For similar sizes of bread as before, white bread and rye bread have 2 grams of protein, whole wheat bread has 3 grams, and sourdough has 4 grams of protein.
- Sourdough bread is more protein-rich than the rest.
- Fiber
- White bread has the least amount of fiber – 0.6 grams.
- Sourdough bread has 1 gram of, rye bread has 1.5 grams and whole wheat bread has 2 grams of fiber.
- Vitamins and minerals
- By far, white bread has the least number of vitamins and minerals.
- Whole wheat bread has vitamin E, Omega 3 fatty acids, and folic acid.
- Sourdough bread is an amazing source of calcium, magnesium, potassium, vitamin B3, and folate.
- Rye bread is an excellent source of iron, calcium, and magnesium.
Related Reading: 11 Foods That Give You Energy While Pregnant
Does Eating Bread During Pregnancy Have Any Benefits?
Apart from the time, it saves, and the convenience it provides, eating bread during pregnancy has many other benefits too.
- Aids in digestion: Like mentioned before, some types of bread, such as whole grain bread, are rich in fiber. Fibre, as you know, is great for boosting digestion, and reducing constipation. Pregnant women are prone to constipation and hemorrhoids, so fiber-rich bread can be helpful. Furthermore, rye bread and wholewheat bread are rich in B-complex vitamins and they help to optimize your metabolism
- Controls cholesterol: The dietary fiber present in bread not only aids in digestion it also helps control cholesterol, thus reducing the risk of heart diseases during pregnancy. The reduction in cholesterol will also reduce high blood pressure, a risk expecting mommies often face
- Reduces of risk of complications for the baby: If you opt for whole wheat bread, it gives you wheat germ which is rich in folic acid. Folic acid, as you know, reduces the risk of complications and defects in the baby’s growth. The wheat gluten6 contains protein which is also important for the healthy development of the baby
- Gives strong bones: Bread is often fortified with other minerals such as calcium. This not only helps in keeping your bones strong and healthy (which is important as the baby is taking calcium from your body) but also ensures good teeth and bones for the baby
- Maintains blood sugar: As long as you are not have processed and refined white bread, the bread will usually contain enough fiber to ensure that your blood sugar does not spike after consuming bread
Related Reading: Top 10 Calcium Rich Foods For Pregnancy
Side Effects of Having Bread While Pregnant
While bread is a safe and healthy food during pregnancy, you have to understand that it is, at the end of the day, packaged and processed food. Some of the cautions associated with bread are:
- It cannot match the nutritional value of fresh fruits and vegetables, which are naturally occurring and much lower in calories
- While the gluten contained in whole wheat bread is a protein source, some people cannot digest gluten and if they consume whole wheat bread, it can cause bloating tummy ache, diarrhea in mild cases, and small intestine damage in more severe cases of celiac disease (gluten intolerance)
- Bread is also high in calories. A slice of white bread gives you 67 calories, a whole wheat bread slice is 92 grams, sourdough bread is 93 grams and rye bread is 65 grams. While bread provides a good source of energy, when compared with the proportionate nutritional value in them, bread is clearly not a winner. It is not a viable choice if you wish to maintain weight during pregnancy.
All that said, if you like bread, there is no reason for you to skip it from your pregnancy menu. Follow the advice in this article to eat fresh, well-stored bread and select a type with high nutritional value and low sugar. That said, make sure you are not overeating bread just because it is convenient to have it. During pregnancy, it is healthier to get your nutrients from a wide variety of food rather than just one source, so ensure that you are mixing up your menu often.