Hi! I’m Elena, your nutrition expert from Castelló, and today we’re going to break down one of the biggest villains in diet culture: bread.
This morning, while picking up a freshly baked loaf at my trusted bakery here in Novelda, I was thinking about how unfair we are to this food. We’ve gone from making it the foundation of our culture to looking at it with fear. "Bread makes you fat" is the phrase I hear most in consultations, and it’s a shame, because that bad information is depriving us of a filling, nutritious ally. Let’s put a little technical clarity on the table.
Is bread really the culprit?
On a calorie level, bread has a moderate intake (between 240 and 260 kcal per 100 g). What’s interesting is that when bread is toasted or in "picos" form, the calories rise to 360 kcal because, as it loses water, the nutrients become more concentrated.
The myth of whole wheat vs. white bread
There’s a very common belief that whole wheat bread "slims you down." Technically, they are almost identical in calories. The real difference is nutritional:
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Whole wheat bread: It’s a gem for B vitamins, minerals (iron, calcium) and, above all, fiber.
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The benefit: Fiber not only supports your gut health, it also makes bread more filling, helping prevent those anxiety spikes that lead us to snack too much.
The key is not to eliminate it, but to use moderation. A healthy average serving is around 150 g a day, but the problem is usually "what" we eat it with: a slice of artisan bread is not the same as soaking half a baguette in a calorie-dense sauce or stuffing it with fatty cured meats.
A bread for every need
If you have any condition, you don’t have to give it up; you just need to know how to choose the right option at the bakery:
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Celiac people: Gluten-free bread (increasingly easy to find with great quality).
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People with high blood pressure: Salt-free bread.
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Constipation or cholesterol: Whole grain and cereal breads rich in fiber.
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Diabetics: Whole wheat bread to better control the glycemic index (always keeping an eye on portions).
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Children: Let’s swap industrial pastries for a classic sandwich. It’s technically the best snack possible.
My pantry tip: Sweeten and Season with health
If you feel like making your own bread at home (something I fully recommend because of how satisfying it is), you can play with flavors in a smart way.
For sweet breads or healthy brioches
If you want that sweet touch in doughs like swiss rolls without using refined sugar, Stevia + Erythritol 1:1 from Castelló is my choice.
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It’s the one I choose because it measures out just like sugar but with 0 calories.
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In my kitchen I use the Round 1000 g Jar (Cod. 13371) because it goes a very long way for baking.
For the salty touch
If you’re looking for tasty bread but need to watch your blood pressure, you can use Bonsalt .
Elena’s "Life Tip"
Variety is balance: Don’t limit yourself to white wheat bread. Try rye, spelt, soy, or seeded bread. The more variety of grains you include, the wider the range of micronutrients you’ll give your body. And one trick: if you buy quality bread and have some left over, slice it and freeze it. A quick toast and you’ll have "freshly made" bread every morning without wasting anything.
Are you one of those who have banished bread from the diet, or one of those who enjoy a good sandwich without guilt? Tell me your favorite varieties!
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