Bread is a pantry staple in most homes, and there are so many varieties to choose from. From sprouted and seeded to gluten free and low-carb, everyone has their preference, whether it’s because they love the taste or because they’re trying to make the healthy choice. And while we all know that bread typically isn’t the best food to eat all the time if you’re trying to slim down, there’s one ultra-processed type in particular that health experts say you should definitely cut out for your overall health: white bread.
To learn more about the health risks of white bread, we spoke to nutritionist Lisa Richards, creator of The Candida Diet. She told us all about how the processed ingredients can lead to inflammation and weight gain. Find all of her expert insight below!
White bread
No one is out there eating bread because they think it will help them lose weight, and you may have heard a time or two that you should opt for whole grain options over white bread. While this isn't necessarily shocking news, it's important to understand the health effects of regularly eating ultra-processed foods like white bread if you're going to make healthier decisions and stick with them.
"Bread is a food that should be eaten in moderation due to it's processed and refined nature," Richards tells us, noting that you should limit your intake of bread in general if weight loss is your goal, because most varieties are "calorically dense and inflammatory." White bread, however, is at the top of the list for the worst, because it's packed with refined carbs, one major culprit of inflammation and belly fat. "Breads made with refined carbohydrates and highly processed ingredients, like white bread, are used rapidly by the body and stored as fat easily, specifically belly fat," Richards warns.
"White bread is made with refined carbohydrates and lacking in fiber and other beneficial nutrients," she says. "Refined carbs are highly inflammatory and turn to sugar quickly causing a quick rise in glucose," which can be detrimental to your overall health over time. Additionally, those refined carbs, along with sugar and preservatives, are "broken down quickly to be stored as fat," leading to weight gain.
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But it isn't just the caloric content and inflammatory ingredients of the white bread itself that poses a threat to your weight loss goals. Another major issue with ultra-processed foods like this one is the fact that they provide virtually no nutritional value and don't keep you full for very long, which will likely cause you to overeat and indulge on more high-calorie foods throughout the day.
Luckily, you don't have to cut bread out altogether. There are plenty of options you can eat (in moderation) while still working towards your goal weight. "When making your next sandwich opt for a whole grain bread rather than white bread made with refined carbohydrates," Richards concludes.
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