This post has been updated since its initial publish date to include more expert insight.
Whether you’re still on track with the New Year’s resolution you made or you’re just now making the decision to start your weight loss journey for summer, there’s no time like the present to take control of your health and start making healthy eating decisions. And as it turns out, one of the best things you can do to lose weight and keep it off is to cut out processed foods and replace them with more nutritious options. In fact, there’s one ultra-processed food you might be eating on a regular basis that could be holding you back from your health goals: white bread.
To learn more about the negative effects of white bread, especially when it comes to your weight, we spoke to Lisa Richards, nutritionist and creator of The Candida Diet. She told us that the refined carbs and lack of nutritional value make a recipe for disaster. Find all of her expert insight below!
White Bread Is The Worst Ultra-Processed Food For Weight Loss
We probably don't have to tell you twice that eating too much bread can be detrimental to your weight loss goals. No matter what variety you're eating, it should always be consumed in moderation, as Richards notes that "bread of all kinds is calorically dense and inflammatory."
She goes on to say that "eating bread on a regular basis will lead to weight gain because most breads are made from refined grains, sugar, and preservatives," which are "inflammatory ingredients and are also broken down quickly to be stored as fat."
But while types like 100% whole grain and sprouted bread can be healthy when eaten in moderation, she warns that ultra-processed white bread should be avoided as much as possible, especially if you want to lose weight. That's because it's packed with refined carbs and sugar while offering practically virtually no nutritional value.
"White bread is made with refined carbohydrates and lacking in fiber and other beneficial nutrients," Richards warns. She explains that "refined carbs are highly inflammatory and turn to sugar quickly causing a quick rise in glucose." This, combined with the fact that the low fiber content makes white bread takes little energy for your body to process, can set you up for a range of health issues over time, including weight gain.
Another factor to consider is the fact that highly processed, low-protein, low-fiber foods don't keep you full for very long, which means that eating white bread will likely cause you to overeat later in the day–and to make matters worse, due to that rise and fall in your blood glucose levels, sugar only makes you crave more sugar, so chances are you're going to end up eating more processed foods. Yikes!
The Bottom Line
That doesn't mean to have to give up bread altogether. In fact, there are types of bread you can eat in moderation while still losing weight at a healthy rate. Experts say you should reach for 100% whole grain or sprouted options, especially if they contain nuts and seeds, as this can add more healthy fiber to the mix. In general, it's always best to fill your meals with whole, nutritious foods rather than processed options. You'll be on your way to a healthier body in no time!
