This story has been updated since it was originally published on 12/02/2021
Even though its gotten a bad rap, bread can be a great part of a healthy diet. You can eat this food bread and lose weight, despite what those in the Ketoverse will tell you. But there is one type of bread that should be avoided at all costs, health experts warn, especially if you struggle with chronic inflammation or want to lose some weight. It turns out that the ever-popular white bread can wreak havoc on your health, worsen inflammation, and eventually lead to unwanted weight gain.
To learn more about the negative effects of eating white bread regularly, we spoke to health experts Lisa Richards, dietitian and author of The Candida Diet; Amy Lee, board certified doctor in internal medicine, medical nutrition and obesity medicine and partner of Nucific; and Nataly Komova, RD and fitness expert.
White Bread
To start, white bread can cause inflammation. "White loaf bread commonly used to make sandwiches is the worst form of bread to consume for many reasons, but especially it's inflammatory effects," Richards tells us.
White and enriched breads have undergone a refining process where the fiber and beneficial nutrients are removed and, possibly, replaced with synthetic versions, she explains. This can lead to gut dysbiosis. "The nature of this type of bread damages the gut by causing inflammation and feeding bad bacteria leading to gut dysbiosis."
The nutritional content is worrisome as well. "One slice has about 80 calories and 15 grams of carbohydrate; from white flour which is a form of simple carbohydrate and easily overeaten," Dr. Lee warns.
And then there's the high sugar content of this bread. It's so bad, in fact, that Komova says it tops her list of the worst high-sugar foods for weight loss. It turns out that all that refined what "harbors more added sugar." Yikes! She goes on to say that "being made from highly refined wheat means while bread does not give you benefits of essential ingredients like fiber." Unlike high-fiber bread, which will keep you feel fuller longer, this sugary alternative does the opposite. "Added sugars increase your hunger; there is no fiber to balance things with satiety," Komova explains. "This results in overeating, making you suspectable to weight gain and obesity." Say it ain't so!
Bloating is also exacerbated by the gluten and preservative content. "White flour contains gluten and other added preservatives. Gluten is well known to cause bloating and gastrointestinal discomfort for some people when they are gluten intolerant. Microscopically, it could cause localized inflammation and irregularity of the gut and clinically cause symptoms of bloating, gas and diarrhea," Dr. Lee explains.
So, next time you're doing your grocery shopping, it's best to steer clear of this bread, especially if you want to avoid inflammation and weight gain. Instead, Komova suggests opting for almond flour bread or corn bread. Noted!
