White bread It gets a bad rap, especially in the world of health and wellness. but it is that daily sandwich or slice of toast really that bad for you?
If you’ve ever thought about giving up white bread, you may be wondering what makes a bread “white.” It’s actually less about the color and more about the ingredients.
White bread is made from flour that is refined to remove the bran and germ (aka the good-for-you parts). If the white bread is refined and enrichedthen you have something essential B vitaminssuch as thiamin, niacin, and riboflavin, is added back after processing.
Read on for five surprising effects of ditching white bread, according to dietitians, and don’t miss out. The #1 Best Juice to Drink Every Day, Science Says.
Who doesn’t need some? mood boost these days? Kicking the white bread habit could help make your world seem a little brighter.
“By ditching white bread, you may notice a positive change in your overall mood. A study in the American journal of clinical nutrition found a link between diets rich in high-glycemic index foods, such as white bread, and depression in postmenopausal women,” says registered dietitian elysia carlidgeMAN, DR.
The glycemic index helps identify a food’s potential to raise blood sugar by assigning a numerical value to the food, with 100 being pure sugar. White bread is a high glycemic index foods with a value of 71 (compared to a slice of 100% whole grain bread which has a glycemic index of 51).
If you cut out white bread and switch to foods with a lower glycemic index, you might see an improvement in mood swings and a reduction in symptoms of depression, Cartlidge explains.
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If your goal is to lose weight, swapping white bread for more nutrient-dense alternatives could help you reach your goal.
“Giving up white bread can help if you’re trying to lose weight, as it’s so important to emphasize foods that are higher in fiber to lose weight to help you feel full,” says registered dietitian jinanbannaPhD, DR.
Swap white bread for high-fiber, nutrient-dense carbohydrates like whole grains, brown rice, quinoa, or sweet potatoes to feel more satisfied and reach your weight loss goals.
Not sure which bread to have? try one of these healthier store bought breads.
White bread is quickly digested and can cause blood sugar spikes followed by quick shocks. “Giving up white bread makes room for bread with more fiber and a lower glycemic index. These include rye, whole wheat or other whole grain bread that provide satiety and better blood sugar control,” explains the dietitian registered. Lisa Andrews, MEd, RD, LD Owner of Sound bites nutrition.
Swapping out your white bread for a more nutrient-dense, high-fiber variety helps your blood sugar in two ways. First, because fiber is indigestible, it lowers the net carbs of a food so your blood sugar isn’t affected as much. high fiber foods it also helps blood sugar rise and fall more slowly, as the processing of fiber slows down the digestion process.
If you’re looking for a place to nap an hour or two after eating your white bread sandwich, it might be time to switch things up.
Since white bread spoils quickly, it gives it a energy boost shortly after eating. “This could be good before you go for a run or workout, for example, because you want energy to fuel you, and since it’s low in fiber, it won’t cause GI upset while you exercise,” says the registered dietitian. cristina laboniMHSc, DR.
But, if you’re having a hard time keeping your eyes open during the 2pm meeting, swap out the white bread for something else. whole grain or a high-fiber option might give you the energy you need to power through between meals. You’ll get a steady supply of energy sent to your brain and the rest of your body thanks to the slower digestion of fiber.
If you have been cutting fat to lower cholesterol and triglyceride levels with little success, try ditching white bread instead.
While excess dietary fat can be stored as cholesterol and triglycerides in the body, excess sugar from refined carbohydrates like white bread can also be stored.
Swapping white bread for bread with more fiber can actively help lower LDL cholesterol and total cholesterol. A review on The American Journal of Clinical Nutrition found that swapping refined foods for whole foods could lower total cholesterol by 2% and LDL cholesterol by 5%.
While this may seem like a small improvement, lowering your LDL cholesterol by just one point can reduce your risk of heart attack or stroke by up to 23%.
Kelsey Lorencz, RDN
Kelsey Lorencz is a registered dietitian, freelance writer, nutrition consultant, and sustainable food blogger. read more
