Table of ContentsView AllTable of ContentsIs It Good or Bad For You?Whole Grain BenefitsWhen It’s UnhealthyHealthy ChoicesAvoiding BreadBread and Weight Loss
Table of ContentsView All
View All
Table of Contents
Is It Good or Bad For You?
Whole Grain Benefits
When It’s Unhealthy
Healthy Choices
Avoiding Bread
Bread and Weight Loss
While bread is often considered an unhealthy or fattening source of carbohydrates, it’s still a staple food in many countries.The nutritional content of bread can vary, depending on the type.During bread-making, nutrients are removed from refined bread (or white bread). Experts recommend healthier bread options, such as whole grain, which may help prevent the development of chronic health conditions, or gluten-free choices for people with either celiac disease or a gluten allergy.Is Bread Good or Bad For You?1. Carbohydrates In BreadCarbohydrates(or carbs) are a nutrient found in breads and other foods that can impactblood sugar levels.White bread contains refined carbs, which are high in sugar and can increase the risk of developing heart disease,type 2 diabetes, and obesity.On the other hand,whole-grain breadcontainscomplex carbs, which are healthier because they take longer to digest and have less of an immediate fluctuating impact on blood sugar levels.People with diabetes should considerlow-carb bread options, such as whole grains with 20 carbs or less per serving.2. Low in Essential NutrientsWhile bread contains protein, fat, fiber, vitamins, and minerals, it is relatively low in nutrients and high in carbohydrates. To use bread as a nutritional source, experts recommend selecting a whole-grain bread option produced with wheat kernel.This helps keep the fiber and nutrients like iron, zinc, and B vitamins intact.3. Whole GrainsExperts suggest selecting whole-grain bread because it typically includes more vitamins, minerals, and fiber.Whole grains cause blood sugar levels to rise more gradually than refined grains, which can be helpful forheart health. It’s recommended that at least half of the grains you consume are whole grains.4. Refined FlourBreads made with refined flour (refined grains) are processed, and many nutrients andfiberare removed.Some breads made with refined flour include the term “enriched” on the label, meaning that some nutrients are added to the product.Additionally, bread made with refined flour has a highglycemic index, which means it is digested quickly and can trigger unwanted blood sugar fluctuations.Why You Should Think Twice Before Eating White Bread5. AntinutrientsAnantinutrientis a compound that can interfere with the body’s ability to absorb other essential nutrients. It can be found in both animal and plant-based foods.Antinutrients known as lectins andphytic acidcan block the absorption of zinc, iron, calcium, phosphorus, and magnesium in whole grains.The presence of antinutrients in whole grains doesn’t mean you should avoid whole-grain bread. While lectins aren’t considered to have great nutritional value, phytic acid does haveantioxidantproperties. Consider eating sprouted or sourdough bread, as the methods for preparing these can reduce the presence of phytic acid.6. Vitamins and MineralsWhole wheat bread can be a solid source of vitamins and minerals. However, bread can be made from different variations of whole or refined grains. The nutritional benefits of bread can differ based on the type and brand.One slice (or one serving) of whole wheat bread provides:Calories: 82Fat: 1 gram (g)Carbohydrates: 14 gFiber: 1.9 gSugars: 1.4 gProtein: 4 gSodium: 144 milligrams (mg)Experts recommend that most healthy adults eat two to three servings of whole grains daily.The Health Benefits BreadSome health benefits of whole-grain bread may include:A nutritious energy sourceRich in fiberLower heart disease riskSupport a healthy body weightControl blood sugar levelsReduce the risk ofrisk of type 2 diabetesWhen Is Bread Bad For You?White bread, or bread made with refined flour, is not considered to be a healthful food. That’s because it’shighly processedand can include additives like salt, sugar, and sugar substitutes.Look for and avoid ingredients like sugar, maltose, and corn syrup. Instead, choose whole-grain breads that are low in sodium and sugar.A Word From VerywellWhole wheat bread is a valuable part of a balanced and varied diet. When choosing a brand, I often advise clients to read food labels. Many popular whole wheat bread brands contain over 2 grams of added sugar per slice and have limited fiber.—SUZANNE FISHER, RD, MEDICAL EXPERT BOARDHealthy Bread ChoicesWhen selecting a healthy whole-grain bread, a few things to look out for include:Breads that are high in fiberBreads that have little (or no) added sugar, saturated fat, or sodiumBreads that contain fewer ingredientsAlso, check the label for “100% whole grain” or “100% whole wheat.“It should be listed as the first or second ingredient.If you’re looking for breads with a low to medium glycemic index (69 or less), consider the following options:Heavy mixed grain breadsSpeltbreadSourdough breadWhole grain tortillasPumpernickelbreadFlaxseed breadWhole wheat pita breadRye breadStone ground whole wheat breadWhole-grain wheat breadWho Should Avoid Bread?There are some circumstances where you should consider avoiding certain types of bread. For example, you should avoid bread if you have:A wheat allergyWheat intoleranceCeliac diseaseGluten intolerance or sensitivityWill Bread Help You Lose Weight?Weight loss happens when you burn more calories than you take in, and several other individual health factors can also influence it.Eating the recommended servings of whole-grain bread daily and losing weight healthfully is possible.Experts often cite theMediterranean diet—an eating plan emphasizing plant-based foods, moderation of dairy, and olive oil as a primary fat source—as a solid weight-management option, including whole grains as a key component.Plus, the fiber in whole-grain bread can help you feel full and potentially reduce food cravings.Conversely, white bread is higher in calories and carbohydrates, which experts note is not helpful for weight loss.SummaryCertain types of bread can serve as a healthy source of whole grains, which research suggests may be beneficial for lowering the risk of conditions like cardiovascular disease, type 2 diabetes, and more. Whole grain breads include fiber, protein, vitamins, and minerals removed from white bread (or refined bread) in the bread-making process.Though bread tends to have a reputation for being full of carbohydrates, it’s still possible to include whole-grain bread into your regular diet, maintain a healthy weight, or even support weight loss. If you have questions about eating or avoiding bread, check with a healthcare provider to ensure you get the right amount of whole grains daily for your health needs.
While bread is often considered an unhealthy or fattening source of carbohydrates, it’s still a staple food in many countries.The nutritional content of bread can vary, depending on the type.
During bread-making, nutrients are removed from refined bread (or white bread). Experts recommend healthier bread options, such as whole grain, which may help prevent the development of chronic health conditions, or gluten-free choices for people with either celiac disease or a gluten allergy.
Is Bread Good or Bad For You?
1. Carbohydrates In Bread
Carbohydrates(or carbs) are a nutrient found in breads and other foods that can impactblood sugar levels.
White bread contains refined carbs, which are high in sugar and can increase the risk of developing heart disease,type 2 diabetes, and obesity.
On the other hand,whole-grain breadcontainscomplex carbs, which are healthier because they take longer to digest and have less of an immediate fluctuating impact on blood sugar levels.People with diabetes should considerlow-carb bread options, such as whole grains with 20 carbs or less per serving.
2. Low in Essential Nutrients
While bread contains protein, fat, fiber, vitamins, and minerals, it is relatively low in nutrients and high in carbohydrates. To use bread as a nutritional source, experts recommend selecting a whole-grain bread option produced with wheat kernel.This helps keep the fiber and nutrients like iron, zinc, and B vitamins intact.
3. Whole Grains
Experts suggest selecting whole-grain bread because it typically includes more vitamins, minerals, and fiber.Whole grains cause blood sugar levels to rise more gradually than refined grains, which can be helpful forheart health. It’s recommended that at least half of the grains you consume are whole grains.
4. Refined Flour
Breads made with refined flour (refined grains) are processed, and many nutrients andfiberare removed.Some breads made with refined flour include the term “enriched” on the label, meaning that some nutrients are added to the product.
Additionally, bread made with refined flour has a highglycemic index, which means it is digested quickly and can trigger unwanted blood sugar fluctuations.
Why You Should Think Twice Before Eating White Bread
5. Antinutrients
Anantinutrientis a compound that can interfere with the body’s ability to absorb other essential nutrients. It can be found in both animal and plant-based foods.Antinutrients known as lectins andphytic acidcan block the absorption of zinc, iron, calcium, phosphorus, and magnesium in whole grains.
The presence of antinutrients in whole grains doesn’t mean you should avoid whole-grain bread. While lectins aren’t considered to have great nutritional value, phytic acid does haveantioxidantproperties. Consider eating sprouted or sourdough bread, as the methods for preparing these can reduce the presence of phytic acid.
6. Vitamins and Minerals
Whole wheat bread can be a solid source of vitamins and minerals. However, bread can be made from different variations of whole or refined grains. The nutritional benefits of bread can differ based on the type and brand.
One slice (or one serving) of whole wheat bread provides:
Experts recommend that most healthy adults eat two to three servings of whole grains daily.
The Health Benefits Bread
Some health benefits of whole-grain bread may include:
When Is Bread Bad For You?
White bread, or bread made with refined flour, is not considered to be a healthful food. That’s because it’shighly processedand can include additives like salt, sugar, and sugar substitutes.
Look for and avoid ingredients like sugar, maltose, and corn syrup. Instead, choose whole-grain breads that are low in sodium and sugar.
A Word From VerywellWhole wheat bread is a valuable part of a balanced and varied diet. When choosing a brand, I often advise clients to read food labels. Many popular whole wheat bread brands contain over 2 grams of added sugar per slice and have limited fiber.—SUZANNE FISHER, RD, MEDICAL EXPERT BOARD
A Word From Verywell
Whole wheat bread is a valuable part of a balanced and varied diet. When choosing a brand, I often advise clients to read food labels. Many popular whole wheat bread brands contain over 2 grams of added sugar per slice and have limited fiber.—SUZANNE FISHER, RD, MEDICAL EXPERT BOARD
Whole wheat bread is a valuable part of a balanced and varied diet. When choosing a brand, I often advise clients to read food labels. Many popular whole wheat bread brands contain over 2 grams of added sugar per slice and have limited fiber.
—SUZANNE FISHER, RD, MEDICAL EXPERT BOARD
Healthy Bread Choices
When selecting a healthy whole-grain bread, a few things to look out for include:
Also, check the label for “100% whole grain” or “100% whole wheat.“It should be listed as the first or second ingredient.
If you’re looking for breads with a low to medium glycemic index (69 or less), consider the following options:
Who Should Avoid Bread?
There are some circumstances where you should consider avoiding certain types of bread. For example, you should avoid bread if you have:
Will Bread Help You Lose Weight?
Weight loss happens when you burn more calories than you take in, and several other individual health factors can also influence it.Eating the recommended servings of whole-grain bread daily and losing weight healthfully is possible.
Experts often cite theMediterranean diet—an eating plan emphasizing plant-based foods, moderation of dairy, and olive oil as a primary fat source—as a solid weight-management option, including whole grains as a key component.Plus, the fiber in whole-grain bread can help you feel full and potentially reduce food cravings.
Conversely, white bread is higher in calories and carbohydrates, which experts note is not helpful for weight loss.
Summary
Certain types of bread can serve as a healthy source of whole grains, which research suggests may be beneficial for lowering the risk of conditions like cardiovascular disease, type 2 diabetes, and more. Whole grain breads include fiber, protein, vitamins, and minerals removed from white bread (or refined bread) in the bread-making process.
Though bread tends to have a reputation for being full of carbohydrates, it’s still possible to include whole-grain bread into your regular diet, maintain a healthy weight, or even support weight loss. If you have questions about eating or avoiding bread, check with a healthcare provider to ensure you get the right amount of whole grains daily for your health needs.
21 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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