Bread is a staple in most diets. Not only is it versatile and perfect for soaking up sauces, loading with toppings, or holding a sandwich together, but it’s also undeniably delicious. Unfortunately, though, it’s not always the best food for your health, especially if you’re trying to shed some pounds. Of course, that doesn’t mean you have to stop eating bread altogether—in fact, there are many healthy options to choose from. It does, however, mean you should be careful with the types of breads you’re adding to your cart if you want to reduce your risk of inflammation and weight gain.
To learn about two types of bread that could be taking a toll on your body, we consulted Lisa Richards, nutritionist and creator of the Candida Diet. She told us that white bread and sweetened, sugary choices like cinnamon raisin are better left on the shelf. Learn more about the risks of each below.
1. White bread
It may not be a surprise, but it can't be overstated: white bread is by far the worst option for your health. Although it might be tasty and a staple in many pantries, it's packed with high amounts of refined carbs. In fact, it could lead to inflammation and weight gain.
"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. She explains that processed foods such as this one "have undergone a refining process where the fiber and beneficial nutrients are removed and possibly replaced with synthetic versions." All of this can contribute to inflammation and weight gain.
It isn't just your waistline that's at risk, though. White bread can also take a toll on your digestive health. Richards warns that it can "damage the gut by causing inflammation and feeding bad bacteria, leading to gut dysbiosis," one perpetrator of weight gain. The sugar content of white bread is another major issue at hand.
All in all, there's no way around it: White bread is bad for you. While it may be fine to enjoy every once in a while, it's best to stick to sprouted, whole grain options whenever possible.
2. Sweetened breads like cinnamon raisin
It's no secret that sugar is bad for you, so it shouldn't be a surprise to hear that sweetened, sugary breads like cinnamon raisin can take a serious toll on your health. Other popular breads that fall into this category include banana bread, apple cinnamon bread, and Hawaiian rolls. While these breads all differ greatly from each other, the one thing they have in common is that they're loaded with sugar.
Some of the most common pitfalls of sugar like the kind found in these breads are inflammation and weight gain. Richards warns that refined sugar, in particular, is "harmful for many reasons," including the fact that it's "highly inflammatory as well as a food source for bad gut bacteria." So, when you consume sugary breads like cinnamon raisin on a regular basis, you could be setting yourself up for higher levels of inflammation—and extra pounds. "The longer you eat a diet high in sugar, the more your body comes resistant to insulin's effects of lowering your blood sugar," Richards warns.
Luckily, you can still satisfy your sweet tooth in the morning without loading up on sugar and unhealthy carbs. Consider a tasty, hearty bowl of oatmeal topped with cinnamon and your favorite fruits. Oatmeal offers many health benefits and could even help you lose weight.
As for other bread options, sourdough is one optimal choice that delivers great taste as well as health benefits. It's even good for your gut thanks to the fermentation process—so we'll definitely be sticking to this variety.
