The fact that white bread is not the healthiest option is widespread. Most of us have tried to switch to brown bread, atta bread, or multigrain bread, yet eventually slumped back into our old habit of consuming white bread. So here is a credible, science-backed elaboration on why you should take the final leap away from consuming white bread. Harvard Health Publishing included white bread in its list of foods with high glycemic index, which means it can make your blood sugar spike rapidly. As per a study conducted by the American Journal Of Clinical Nutrition (AJCN), diets that have a high glycemic index may be a significant risk factor for depression. Here are some more reasons why white bread deserves a place in your daily diet.
Weight Gain
According to an overview of white bread published in the journal ScienceDirect, white bread is made from refined wheat flour, which lacks the fibre and nutrients found in whole grains. It has a huge content of starch which can lead to rapid spikes and crashes in blood sugar levels, leaving you feeling hungry and making you want to eat more and more of white bread. Over time, this can contribute to weight gain.
Blood Sugar Fluctuations
White bread has a high glycemic index, as informed by the ACJN study, which means it can cause a rapid and significant increase in blood sugar levels. Over time, this can lead to insulin resistance and an increased risk of type 2 diabetes.
Nutrient Deficiency
As per the ScienceDirect overview, the refining process used to make white bread strips away many of the essential nutrients found in whole grains. This means that if your diet is high in white bread, it is taking away the space you have for healthier foods.
Digestive Issues
The lack of fibre in white bread can lead to digestive problems, including constipation, irregular bowel movements, inflammatory bowel disease, obesity, type II diabetes and metabolic syndrome, revealed a study led by the University College Cork.
Increased Risk of Heart Disease
The ScienceDirect overview also shared that white bread raises the levels of bad cholesterol in the body, which is a major risk factor for heart disease. Hence, including white bread in your daily diet can cause cardiovascular problems.
Potential Gluten Sensitivity
White bread is an exceptionally unhealthy option for people with celiac disease or gluten sensitivity. ScienceDirect shared that white bread has a huge gluten content, and its regular consumption can cause digestive discomfort and allergic reactions in people with celiac disease.
There is no denying that white bread is a convenient option as it is the most easily and widely available type of bread, and is the go-to option for junk food vendors and restaurants. However, this low-hanging fruit can be seriously harmful to your overall health. Instead, opt for healthier alternatives like whole grain bread and balance it out with a meal rich in fruits, vegetables, and lean proteins. If you still can not find an escape from white bread, remember that moderation is key, and making small changes in your diet can go a long way in improving your overall well-being.