White bread is very accessible, practical, and can seem tasty to you. This type of bread made with highly processed flour and additives has little nutritional value and would not be a healthy option, it can have effects on your body that you do not want, such as gaining weight and contributing to chronic diseases.
- Not very nutritious:
In the white flour, the bran and wheat germ have been removed. Refined grains have had important nutrients you need to be removed, including B vitamins, antioxidants, iron, and dietary fiber.
Most refined flours are enriched to replace some of the nutrients lost in milling. However, fiber, which is an important part of the diet, cannot be replaced by enriching white bread.
- Increase your risk of diabetes:
Foods with a 70-100 rating are considered high-glycemic foods, according to Harvard. White bread contains little fiber and has a high glycemic index (around 75), is quickly digested, and causes substantial fluctuations in blood sugar. Eating lots of high-glycemic-index foods can increase your risk for type 2 diabetes, heart disease, and being overweight.
- Increase your belly fat and your weight:
The excess sugar in the bloodstream that white bread leads to is stored in the body as fat. It also makes you hungrier as it spikes blood sugar levels rapidly and so does the drop, which can result in overeating and increased caloric intake at the end of the day.
- May contribute to depression:
Refined carbohydrates with a high GI index can have a negative effect on mood. The same hormonal response that causes blood sugar levels to drop can also lead to mood swings, fatigue, and other symptoms of depression, Everyday Health notes.
Research published in the American Journal of Clinical Nutrition found a link between the consumption of refined carbohydrates, such as white bread, and depression in postmenopausal women.
- It is not healthy for your heart:
Bread and muffins, including white bread, can provide a large amount of sodium even if each serving does not seem high in sodium, notes the American Heart Association (AHA).
- Excess salt:
Bread is among the six most salty foods on the AHA list and notes that excess sodium leads to bloating, weight gain and puts you at risk for headaches, hypertension, enlarged heart muscle, kidney disease, osteoporosis, heart failure, kidney stones, and stomach cancer.
White bread contains little fiber or other beneficial nutrients. Not only white bread, French bread, and pizza dough often contain refined grains as well. A healthier option is whole grains, such as 100% whole wheat bread.
- They contain starch:
It is the most abundant ingredient in bread that comes from wheat and white flour, which constitutes approximately 55% of the weight of this freshly baked food.
- Little fiber:
Fiber is one of the essential nutrients that every healthy diet must include. The recommended daily intake is 14g for every 1,000 calories consumed per day. However, a piece of white bread contributes 0.8g, according to information from the Agricultural Research Service of the United States Department of Agriculture of the United States.
- High glycemic index:
White bread has a high glycemic index, which means that it rapidly increases blood sugar and insulin levels, an effect that favors weight gain, risk of developing type 2 diabetes, and heart disease, according to information from the Harvard School of Public Health.
- White flour:
White bread made from refined white flour lacks vitamins and minerals. Nutrition specialists agree that nutrients such as germ are extracted during the refining process. Also, its white appearance is achieved by adding a substance known as alloxan, which can cause type 2 diabetes.