Bread is a dietary staple in countries around the world, particularly the United States. This food is served with nearly every meal and is used in sandwiches and hamburgers. Bread is a rich source of carbohydrates, an important nutrient for brain and physical function. However, it may also contribute to fatigue.
Gluten
Gluten is a protein found in wheat and rye grains. Although gluten does not adversely affect most people, about 18 million people in the United States suffer from gluten sensitivity, according to the University of Maryland Medical Center. Gluten sensitivity can cause a variety of symptoms, including abdominal pain, headaches and fatigue after consuming breads and other grain products.
Simple Carbohydrates
White breads are subjected to extensive processing, which removes the bran and germ of wheat grains. Processing also turns the grains in white breads into simple carbohydrates, which your body rapidly converts into glucose, according to certified nutritional consultant Phyllis Balch, author of "Prescription for Nutritional Healing." Moderate levels of glucose in your bloodstream provide energy for physical and mental function, but the rush of glucose provided by white breads may cause insulin to pull glucose out of your bloodstream to store it for future energy needs. This can produce fatigue that can last for several hours.
Complex Carbohydrates
Whole-wheat and whole-grain breads include bran and germ, which help slow digestion and regulate the transfer of glucose to your bloodstream, according to Balch. These breads are also made up of complex carbohydrates, which are not broken down into glucose as quickly as the simple carbohydrates found in white breads. Whole-wheat and whole-grain breads may provide consistent energy and help you avoid fatigue.
Considerations
Limit your intake of multi-grain breads. Although these breads are marketed as healthy options in the United States, they may contain a mixture of whole wheat flour and refined flour. Opt for 100-percent whole-wheat or whole-grain breads to help reduce your risk of fatigue. Also, if you have gluten sensitivity, you may avoid fatigue by selecting breads made with grains that do not contain gluten. Breads made from amaranth and buckwheat, which are gluten-free, are commonly available in supermarkets and health food stores.
References
- University of Maryland Medical Center: University of Maryland School of Medicine Researchers Identify Key Pathogenic Differences Between Celiac Disease and Gluten Sensitivity; March 2011
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C., et al.; 2010
- MayoClinic.com; Multigrain vs. Whole-Grain -- Which is Healthier?; Katherine Zeratsky, R.D., L.D.
