Gaby
White bread has a reputation as one of the worst carbs—stripped of nutrients and full of additives. But it does have benefits, and nutritionists say it shouldn’t be completely banished from your diet.
One outspoken defender of white bread is Dr. Dwayne Mellor, a dietitian and researcher at Aston University. He argues that the bread’s overall composition matters more than whether it’s white or whole grain. “White bread isn’t as bad as many people think,” he says.
Dr. Mellor emphasized the importance of getting as much fiber in your diet as possible. Bread is just one source of fiber. Other good sources include vegetables, especially legumes.
Arguments in Defense of White Bread
Supporters of low-carb diets have long criticized white bread for its high content of refined carbohydrates. They say those carbs can trigger blood sugar spikes, leaving people irritable, tired, and more likely to gain weight.
Indeed, white bread contains about 49 grams of carbohydrates per 100 grams, compared with 41 grams per 100 grams in whole grain bread, according to the Daily Mail.
However, Dr. Mellor says there isn’t much difference between white and whole grain bread in the speed of starch digestion and glucose production.
He noted that other types of flatbread, which lack added yeast or leavening agents that make dough rise, are digested more slowly and therefore reduce the risk of blood glucose spikes.
Rob Hobson, a dietitian and author, says a spike in blood sugar is a “natural response to eating.”
“If you’re eating a sandwich that includes fat and protein, and perhaps a side salad, the impact on blood sugar isn’t as big. I see nothing wrong with a loaf of quality white bread or a sourdough that has undergone minimal processing,” Hobson said.
Another experienced dietitian, Dr. Idris Mogul, added: “Remember that bread is just energy. It breaks down into glucose.”
Most people don’t eat bread by itself. “Daily consumption of a whole loaf isn’t healthy because you’ll consume too many calories,” Dr. Mogul said. But eating white bread as part of a lunch sandwich—with salad, grilled chicken breast, a little low-fat mayonnaise, and maybe pickles and seasoning—is fine, he added.
To Eat or Not to Eat – That Is the Question
Mass-produced white bread is classified as an ultra-processed food (UPF), which means it contains more artificial ingredients than natural ones. Some nutrition experts recommend cutting UPFs from the diet.
White bread can contain various chemicals, colorings, sweeteners, and preservatives to extend shelf life. It also often has more sugar and salt than whole grain bread.
Foods with chemical additives have been linked to a higher risk of diseases, including heart disease. Cheap, soft packaged white bread sold in supermarkets is typically low in fiber and, as Hobson admitted, easy to overeat.
Ultimately, whether to include white bread in your diet is a personal choice. If you can’t do without it, follow dietitians’ recommendations about how and with what to eat it to reduce health risks.
