In a report on the Prevention website, nutritionist Lauren Manaker says that “your choice of bread is just as important as the filling” in any sandwich. Although bread is often the first thing excluded from the diet when concerned about weight or blood sugar, nutritionists confirm that the problem is not the bread itself, but rather its type, the way it is made, and what we eat with it.
Nutritionist Lauren Panoff says that “there is no need to exclude bread from our diet,” while Samantha Peterson describes the belief that bread is harmful to blood sugar levels as “one of the biggest misconceptions.”
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She adds that those who seek to maintain healthy sugar levels “can certainly eat bread,” provided that they pay attention to the type of bread, its degree of processing, and the size of the portion, and ensure that it is part of a balanced and satiating diet.
Nutritionists’ answers about bread
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1- Do not eat bread alone
Samantha Peterson recommends avoiding eating bread alone, because eating it alone may cause faster fluctuations in blood sugar, while eating it with other nutrients helps a more stable response.
Nutritionist Michelle Rothenstein recommends eating bread with lean protein and a good source of fiber, because this combination slows digestion and allows the body to process sugar more efficiently, reducing the amount remaining in the bloodstream.
Clinical nutritionist Brittany Lubeck explains that bread alone – since it is a source of carbohydrates – may raise blood sugar quickly, but adding it to a meal that contains protein (such as eggs, labneh, or peanut butter) helps control sugar levels.
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2- Search for the phrase “100% whole grains”
Gina Wimmer, a nutritionist at the Mayo Clinic, explains that bread, rice, and pasta do raise blood sugar, but not to the same degree. Brown rice is less effective than white, and whole-wheat bread and pasta raise blood sugar less than products made from refined flour.
Therefore, she recommends looking for bread made from 100% whole grains, and containing 3 grams or more of fiber per serving.
Lauren Manaker adds that whole-wheat bread is made from flour that contains the whole wheat grain (bran, germ, and endosperm), and this gives it a higher content of fiber, which improves digestion, promotes a feeling of fullness for a longer period, helps stabilize blood sugar, and reduces cholesterol, making it a better choice for heart health.
Recent research indicates that eating whole wheat bread daily for diabetics is associated with better blood sugar control, a decrease in cholesterol, and an improvement in lipid indicators, compared to those who do not eat it regularly. Other studies also link whole grain consumption to a lower risk of type 2 diabetes, some types of cancer, and stroke.
In addition to fiber, whole wheat bread provides important nutrients such as magnesium, zinc, and vitamin E, which support healthy bones, skin, and the immune system.
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3- Wheat bran…a nutritional treasure
Wheat bran is a rich source of insoluble fiber, and scientific studies have linked it to a reduced risk of diseases such as colon and breast cancer, cardiovascular disease, obesity, and some digestive system diseases.
This is why European scientific bodies have approved health claims related to its role in supporting digestive health and improving bowel movement.
What about white bread?
White bread is made from refined grains from which the bran and germ have been removed to obtain a softer texture and a longer shelf life, but this process removes a large portion of the fiber and nutrients such as iron and some B vitamins. Even when white bread is fortified with some nutrients, it is still less nutritious than whole-grain bread.
However, Manaker says white bread has its place in some situations:
- It is less fibre, and therefore may be easier to digest for those suffering from irritable bowel syndrome or recovering from stomach and intestinal conditions.
- It is often fortified with folic acid, which is important for pregnant women.
- It may be preferred by children and those who find whole wheat bread dense or unpalatable.
Although it is not as rich in nutrients as wheat bread, it remains a quick source of energy, and its value can be improved by eating it with nutrient-rich ingredients such as eggs, avocado, and peanut butter. But research published in 2023 also indicates a possible relationship between excessive consumption of white bread and an increased risk of some heart problems, making moderation necessary.
A quick comparison between white and brown bread
According to the American Diabetes Association, whole wheat bread is classified as “starchy carbohydrates,” which are recommended to constitute about a quarter of the daily plate, while white bread is classified as refined foods that are best reduced.
The Harvard T.H. Chan School of Public Health recommends reducing white bread and preferring whole wheat products, as they are a source of insoluble fiber that promotes bowel movement and helps prevent constipation.
In terms of nutritional value – according to the Free Well Health website – whole wheat bread is superior in that it contains more protein, fiber, and complex carbohydrates, which slow digestion and prevent rapid rises in blood sugar. While white bread is associated with faster rises in blood sugar after eating it, because it lacks sufficient fiber.
Brittany Lubeck explains that whole wheat bread provides more protein than white bread. This protein, along with fiber, slows down the digestion and absorption of sugar, and whole wheat bread can help control weight when eaten within a balanced diet.
The secret is moderation and variety
Lauren Manaker says that eating whole wheat bread daily can be a healthy habit for most people, as long as it is within the framework of a varied and balanced diet, and with no allergy to gluten or wheat. In contrast, white bread may be an appropriate choice in specific health conditions or dietary preferences.
But the conclusion for nutritionists is that bread should not be automatically excluded from the diet, but rather the type of bread, the quantity, and the method of eating it must be reconsidered. Consciously choosing whole-grain bread, avoiding eating bread alone, and reading nutritional labels are all simple steps that can make bread a healthy part of your table, instead of being a constant culprit in every diet.
