Take a stroll down the bread aisle at the grocery store and you’ll see that there’s no shortage of bread types: Rye, whole wheat, multigrain, pumpernickel… Even with all the options, maybe you’re a tried-and-true white bread lover.
If you eat white bread regularly (such as toast for breakfast or a sandwich for lunch every day), it’s important to know how it impacts your health. After all, it’s the foods and drinks we consume regularly that affect health the most. Here, registered dietitians reveal whether or not white bread is healthy and share the ways that eating it regularly, including every day, impacts the body both short-term and long-term.
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Is White Bread Healthy?
Sports dietitian Kelly Jones, MS, RD, CSSD, says that whether or not white bread is considered healthy depends on the individual and their health goals. “An individual’s activity level, health status and [any underlying health conditions] may impact whether white bread is a good choice in their diet or not. For example, an athlete may benefit from white bread versus a high-fiber bread before a training session, while someone with diabetes wouldn’t want to consume a low-fiber, low-protein white bread regularly due to their blood sugar responses,” Jones says.
She adds that some health conditions, such as Crohn’s disease or ulcerative colitis, call for lower fiber diets, making white bread a beneficial choice.
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Stacy Roberts-Davis, RD, LND, a registered dietitian and the president of Flavorful Nutrition, says that even though there are more nutrient-rich bread options (such as multigrain bread), a good white bread—like an Italian loaf or French baguette—tastes delicious when paired with olive oil and herbs, which are beneficial for health.
Choosing white bread over other choices simply because you like how it tastes the best is a valid reason for picking it. Jones emphasizes that all types of food can have a place in a healthy diet and there’s no reason to avoid white bread completely (unless you have to for a medical reason, such as due to an allergy). “For many people with a strong history of dieting, labeling a single food as unhealthy may prompt anxiety and excessive restriction rather than flexibility needed to include a food every once in a while alongside a diet rich in mostly whole foods,” she says.
Related: Here’s What Happens to Your Body if You Eat a Salad Every Day
What Happens if You Eat White Bread Every Day?
Just like with any other food, eating white bread regularly impacts the body in the short term and long term. Registered dietitian Allyson Brigham, MS, RDN says that one way white bread can impact you right after you eat it is by impacting energy levels.
“White bread is low in fiber and quickly digested, making it a simple carbohydrate source,” she explains.” Due to the refined flour and carbohydrate content, white bread can cause a spike in blood sugar, then a crash.”
With that in mind, if you have toast made with white bread in the morning and find yourself wanting a nap shortly after finishing it, your breakfast could be to blame.
Related: ‘I Ate Pasta Every Day for a Week—Here’s What Happened’
According to Jones, the short-term impact of white bread depends on what else you’re eating. “If someone is having white bread every day along with a diet rich in other ultra-processed foods that are low in fiber, protein and essential vitamins and minerals, it may contribute to faster blood sugar fluctuations, inconsistent energy levels and subpar digestive function. However, if someone is enjoying a white bread with little to no added sugar, made from whole wheat white flour versus bleached white flour and pairing it with adequate lean protein and fiber from vegetables, it may not have a marked effect on their day-to-day health,” she says. Let this serve as a reminder that it’s your overall diet that matters more than one specific food.
If you’re dealing with constipation regularly, Roberts-Davis says that it could be due to not eating enough fiber-rich foods, including your bread choice. “White bread may lead to slower digestion or constipation due to low fiber,” she explains. If you want to up your fiber, consider switching to multigrain bread, which is higher in the nutrient.
Brigham says that the low fiber content in white bread could lead to feeling hungry shortly after eating it, explaining, “The lack of fiber and micronutrients may cause hunger soon after eating or lethargy. In contrast with whole grains, daily white bread could slow digestion and negatively impact energy levels. White bread doesn’t promote satiety as well, which can lead to quicker hunger and make weight loss more difficult.”
In terms of how eating white bread every day can impact long-term health, the dietitians say that this, again, depends on one’s overall diet.
“The effects of eating something every day like white bread are going to come down to the ingredients in the white bread and what else the person’s diet looks like. We can more easily say daily intake of excess added sugar, saturated fat or alcohol have definite impacts on long-term health, versus pointing to a specific food,” Jones explains.
If you like to eat white bread every day, choosing one that doesn’t have any sugar or other additives can be better for long-term health, according to Jones. “Overall, balance is key and enjoying simple carbohydrates occasionally and in moderation can be part of a healthy lifestyle,” Brigham adds.
If you want to reduce your risk for heart disease and type 2 diabetes, Roberts-Davis says that eating white bread every day can work against your goal. Instead of a bread with refined carbs, she recommends choosing one higher in fiber and other heart-healthy nutrients, like whole grain bread.
Here’s the bottom line: Though there are more nutrient-rich breads than white bread, it can still be part of a healthy diet. Just be sure to hit your nutrient goals with other foods. There are times you want to limit consuming white bread (like if you want to lower your risk for heart disease or type 2 diabetes), but occasionally enjoying white bread isn’t going to detail your health. And that’s the truth, no matter how you slice it.
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Sources
- Kelly Jones, MS, RD, CSSD, sports dietitian
- Stacy Roberts-Davis, RD, LND, registered dietitian and the president of Flavorful Nutrition
- Allyson Brigham, MS, RDN, registered dietitian and founder of The Sweetitian
