Ah, bread. Who could live without it? We make sandwiches on it, dip it in sauce, and spread it with toppings like butter and avocado. And despite what you may have been led to believe in the past, not all bread is terrible for you—in fact, in moderation, it can be a great part of your daily diet. However, there is one type of bread that health experts say you should definitely steer clear of if you care about your overall health, and especially if you’re trying to lose weight or avoid inflammation.
To learn more about the most unhealthy bread that you should cut out of your diet, we spoke to Nutritionist Lisa Richards, creator of The Candida Diet, and Dietitian and Fitness Expert Nataly Komova. They both told us that it’s time to ditch white bread if you want to start living your healthiest life.
White Bread May Cause Weight Gain And Inflammation
If a loaf of white bread is your default choice when you're browsing the grocery store aisles, health experts say it's time to switch to whole grain—especially if you want to lose weight. That's because white bread is made with refined carbs, which can take a serious toll on your overall health. "White loaf bread commonly used to make sandwiches is the worst form of bread to consume for many reasons, but especially its inflammatory effects," Richards warns.
Refined carbs like those found in white bread have been stripped of practically all of their nutritional value. As Richard explains, they "have undergone a refining process where the fiber and beneficial nutrients are removed and possibly replaced with synthetic versions." She notes that because of this, products like white bread "damage the gut by causing inflammation and feeding bad bacteria, leading to gut dysbiosis."
Overtime, that inflammation can also lead to weight gain. Another major factor here is the fact that eating white bread can lead to blood sugar spikes. Komova even tells us that white bread is (surprisingly to some) possibly the worst high-sugar food when it comes to weight loss. The sugar content is especially bad when you consider the fact that the refined carbs lack nutritional value and offer virtually no fiber—so not only does white bread pack in the sugar, but it's also all for nothing, because it won't keep you full for very long. And that means you'll likely run into cravings and overeating later in the day. "Added sugars increase your hunger; there is no fiber to balance things with satiety," Komova says. "This results in overeating, making you suspectable to weight gain and obesity."
Instead of subjecting your body to these effects, experts say you should go for healthier types of bread, like whole grain and sprouted options. You may be surprised by how much better you feel—and how much it helps you lose weight!
