Why You Should Think Twice Before Eating White Bread
Medically reviewed by Aviv Joshua, MSMedically reviewed by Aviv Joshua, MSWhite bread is a highly processed food with a finer, lighter texture than other types of bread and a longer shelf life than whole wheat bread. Research shows that eating white bread regularly may increase the risk of developing health conditions like type 2 diabetes, obesity, and heart disease.White bread is low in nutrients like protein, fiber, vitamins, minerals, and healthy fats. It is relatively high in calories and causes blood sugar levels to spike soon after eating.
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It Spikes Blood SugarWhite bread is a simple carbohydrate high in sugar. The body quickly breaks it down for energy, providing a quick burst and a spike in blood sugar. When the body breaks down carbs, it converts them to glucose, increasing blood sugar levels. Unfortunately, when blood sugar levels rise, they quickly drop, leaving you feeling sluggish and tired. Regularly eating foods that spike blood sugar increases the risk of developing chronic health conditions, including:Heart diseaseObesityType 2 diabetesWhite bread has a high glycemic index (a measurement of how much foods raise blood sugar levels), which causes blood sugar spikes and dips. When white bread is processed, many of the nutrients are removed. Other types of bread contain complex carbs and fiber. Whole grain bread takes longer for the body to digest and does not cause the same blood sugar spikes as white bread. It Does Not Promote Gut HealthWhole grains are carbohydrates that contain fiber and other nutrients that support a healthy gut. Because white bread is stripped of these nutrients during production, it does not provide the same digestive tract benefits. Wheat has three components: bran, germ, and endosperm. Manufacturers remove the bran and germ from the grain to make white bread, leaving only the endosperm. This process also removes fiber, vitamins, and minerals. Fiber is a nutrient that stabilizes blood sugar levels and provides a feeling of fullness after eating. A fiber-rich diet is linked to a lower risk of heart disease and improved gut health. Fiber also promotes bowel regularity and prevents constipation. White bread does not provide these same health benefits. It May Lead to Weight GainEating white bread regularly may contribute to weight gain. One slice of white bread contains 73 calories. Because white bread lacks fiber and protein, it does not fill you up. This means you could eat a lot without being satiated (a satisfied feeling of fullness). White bread is a highly processed food made with refined flour. It often contains additives like sugar and salt. While eating whole grains may contribute to a healthy weight, refined grains have been linked with weight gain and a higher risk of obesity. Are There Any Benefits?White bread is made up of carbohydrates that our bodies need for energy. The body uses carbs for fuel, a necessary part of the diet. While there are healthier alternatives, such as whole wheat bread, white bread does provide the body with carbohydrates. Experts usually recommend that adults eat two to three servings of whole grains daily. Aim to enjoy white bread in moderation and consider eating it with protein or fiber-rich foods to help stabilize your blood sugar. Who Should Avoid It?White bread is not a healthy choice for everyone. It contains a type of protein called gluten. People with celiac disease cannot tolerate gluten and should avoid white bread. When people with celiac disease consume gluten, their immune system attacks and damages the small intestine. People with an intolerance or sensitivity to gluten may also choose to avoid white bread, which can cause uncomfortable symptoms like bloating. White bread is likely not the best choice for people with diabetes or other conditions that affect blood sugar levels. Because it causes blood sugar levels to spike, eating it can make diabetes management more challenging. Healthier Bread Options to EatFortunately for bread lovers, several healthier options provide more flavor and nutrients than white bread. Healthier bread options include:Sprouted grain bread: Sprouted grains provide more nutrients than other types of bread, and they are easier for the body to digest. Sprouted grain bread is rich in fiber, folate, and other nutrients. Whole wheat bread: Whole wheat bread contains fiber, vitamins, minerals, protein, and fat. The body digests wheat bread more slowly than white bread, preventing blood sugar spikes. When choosing bread at the grocery store, look for labels that say “whole grain” or “whole wheat.” Breads rich in nutrients include: PumpernickelRyeSourdoughSpeltWhole WheatWhat About Sourdough Bread?Sourdough bread is made with fermented dough. Most breads are made with flour, water, and yeast. Sourdough bread is made with these ingredients, and a fermented sourdough starter is made with wild yeast and lactic acid bacteria.Sourdough bread ferments over time and creates prebiotics, compounds that feed the healthy bacteria in the gut. Due to the prebiotics, people who are sensitive to gluten may be able to tolerate sourdough bread. Summary White bread is made with refined flour. It is made of simple carbohydrates and has a finer, lighter texture than other types of bread. It is relatively low in nutrients and high in carbohydrates and calories. White bread is low in fiber, protein, fat, vitamins, and minerals. Eating foods made with refined carbs regularly may increase the risk of type 2 diabetes, obesity, and heart disease. The body quickly digests simple carbs, and white bread causes blood sugar levels to spike. Consuming white bread may contribute to weight gain. Breads made with whole or sprouted grains provide more nutrients and do not spike blood sugar as much as white bread. Healthier options include whole wheat, sourdough, spelt, rye, and pumpernickel. Read the original article on Verywell Health.
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