White Bread
White bread is arguably the most popular on the market, whether it's pre-sliced sandwich bread or a fancier Italian or French bread you find in the bakery section. It's versatile and goes with so many sweet and savory spreads or fillings, which is why it's so often used in the kitchen. However, if you've been having some gut or digestive issues, you may want to lighten up on how much white bread you consume.
Meagan Murphy, a Registered Dietitian and NASM-Certified Personal Trainer at Meagan Murphy Nutrition LLC notes that white and other refined bread do not have nearly as many nutrients or fiber as different kinds of whole-grain bread.
"These are stripped of fiber and nutrients in order to obtain the white color," she explained.
"Your body digests white bread faster than bread with fiber and nutrients (ex. whole-grain bread), so it can cause a spike in blood sugar. They also may contain additives to increase shelf life, which may cause gut disruption."
Stuffed And Sweetened Pastries
When you're at the store, sometimes it's hard to resist the bakery section filled with packages of sweet bread products like pastries, muffins, and more. These products can often have a bit of a 'health halo,' as they look somewhat good for you when neatly placed in packages or advertisements that they were freshly baked. However, a Functional Diagnostic Nutrition Practitioner, Elizabeth Katzman, lists these items as a "problematic category" of packaged bread products, including "sweet or stuffed pastries, such as cinnamon rolls or cheese danishes."
"These are typically loaded with sugar, artificial additives, and industrial fats like seed oil blends or hydrogenated oils," said Elizabeth.
"All of which can feed harmful bacteria in your gut, disrupt digestion, and contribute to inflammation."
Low-Carb or 'Keto' Bread
Because bread is so taboo and often looked upon as 'bad' food for weight loss, the health and wellness industry banked on that notion and began churning out pre-packaged loaves of 'low-carb' or 'Keto' bread that are supposed to give you the satisfaction of eating foods like toast or sandwiches without the typical serving of carbs found in regular bread. Still, that doesn't mean those products don't contain ingredients that aren't as good for you.
"As a dietitian, these are usually just marketing words and not a sign that these breads are healthier," says Murphy.
"Most of these breads contain artificial sweeteners, which can cause gas, bloating, and cramps in certain individuals."
The Bottom Line
Bread is not an unhealthy food by any means, and eating it as part of a balanced diet should not hinder your weight loss progress or gut health. However, it's important to take a look at the nutrition labels of any pre-packaged bread products you buy at the grocery store, as many of them can contain harmful ingredients or lack the nutrients your body and digestive health needs.
Both Murphy and Katzman recommend aiming for 100% whole-grain or sprouted bread for extra fiber and sourdough bread, which is a source of probiotics that are "essential" for proper gut health.
If you still feel the need for a baked good or sweet treat, look for some made from better ingredients like whole-grain or almond flour. You can also bake at home and use more natural sources of sweeteners like bananas and dates.