Why white bread is bad

That said, gluten-free breads — typically made from tapioca, brown rice or potato flours instead of wheat flour — are also available. Bread contains gluten, which can cause adverse side effects for people with celiac disease or gluten sensitivity.

Bread is high in carbs — a single slice of white bread packs an average of 13 grams 3. Some research suggests that eating foods with a high glycemic index GI — a measure of how quickly foods increase blood sugar levels — can lead to increased hunger and a greater risk of overeating 8. One study in adults even linked consumption of high-GI foods to increased body weight 9. High-carb diets may also be associated with a greater risk of type 2 diabetes and metabolic syndrome, a cluster of health conditions that increase heart disease risk 10 , 11 , However, certain varieties such as whole-grain bread are also high in fiber, which can slow the absorption of sugar in your bloodstream to help stabilize blood sugar levels Studies indicate that upping your fiber intake may lower your risk of coronary heart disease, feed your beneficial gut bacteria and increase stool frequency to promote regularity 14 , 15 , Grains typically harbor antinutrients, compounds that block your body from taking in certain minerals.

In particular, grains are high in phytic acid , a type of molecule that binds to iron, zinc, magnesium and calcium and prevents their absorption 17 , For most people following a well-rounded, healthy diet, antinutrients should be of little concern. However, for vegans, vegetarians and those who base their diets around grains and legumes, antinutrients can contribute to serious nutritional deficiencies.

Soaking and sprouting grains before baking is an easy and effective way to reduce antinutrient content and enhance nutrient absorption 19 , Grains contain antinutrients like phytic acid, which can block the absorption of minerals, such as iron, zinc, magnesium and calcium. However, some types are enriched with extra micronutrients to boost their nutritional value and prevent deficiencies. Though the US does not currently mandate fortifying food products like bread, many manufacturers choose to enrich their products with these key vitamins and minerals Other countries, including Canada, have strict rules and regulations that require the addition of certain nutrients to many types of flour While each serving of enriched bread supplies only a small amount of the micronutrients you require, it can help you meet your needs when paired with an otherwise healthy diet.

Bread is often enriched with important vitamins and minerals, including iron, riboflavin, thiamine and niacin. We combed through multiple studies to find out exactly what goes on in your body when you bite into white bread and how that can affect your health long-term.

White bread is a high-carb food. In fact, it's so high carb that there's very little else in it! According to data published in the journal Diabetes Care , white bread has a glycemic index GI of 75, making it rank very high on the glycemic index, as the highest rating you can go is —which is for pure glucose. The glycemic index is a measure of how drastically a food can make your blood sugar rise.

For comparison, whole grain bread has a GI of 53 and high-fiber foods like chickpeas rank at 28! According to Harvard , recurring blood sugar spikes from eating high-glycemic foods can increase the risk of type 2 diabetes, heart disease, and obesity.

Eating more high-GI foods like bread has been shown to lead to weight gain and increased risk of diabetes whereas diets that contain fewer high-GI foods and moderate levels of good-quality complex carbs can help reduce body weight and control glucose and insulin metabolism. Feeling like you're struggling to find the right words?

Increased risk of type-2 diabetes. Research published in in the American Journal of Clinical Nutrition supports this, finding that people who consumed several servings of whole grains per day — and limited intake of refined grains — had less of a type of fat that increases risk of type 2 diabetes.

Weight gain. After eating refined carbohydrates like white bread, the surplus of sugar in your bloodstream — unless immediately utilized for activity — tends to be stored as fat in the body. Plus, the blood-sugar crash will leave you hungry soon after ingesting, so you'll be reaching for another snack. Symptoms of depression. It may taste good going down, but that white bread can negatively affect your mood. Want to receive the Early Morning Harvest Newsletter?

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