Oh bread, how we love thee. Covered in Nutella, slathered in peanut butter, stuffed with cheese….there are so many ways to enjoy it!
However, when we think of bread – white bread in particular – we often just categorize it as the sliced pan we remember from our school lunches.
And if we don’t buy it in this form, we think we’re being super healthy and go about our lives with big smug ‘I don’t eat white bread’ heads on us when actually we do.
Unfortunately, white bread occurs in lots of our favourite adult indulgences as well like fresh crusty rolls, bagels or pizza!
And we need to cut down on it, immediately. Here are five great reasons why you should never eat white bread again:
1. It has zero nutritional value
White bread is made from refined flour which removes the outermost and innermost layers of the grain during the refining process. According to Erin Palinski-Wade RD, no grain equals no fiber which means you’re really just eating starch.
Even when it’s ‘enriched’ with Vitamin B and iron, it’s still a lot less nutritious than the whole-grain version.
2. It can cause erratic blood-sugar levels
The low fiber and protein content in white bread means it’s digested and absorbed quickly causing a blood sugar spike and subsequent crash.
This can leave you feeling irritable, hungry and more likely to overindulge in other sweet treats to get your sugar levels back up.
3. It can increase your risk of Type-2 Diabetes
Palinski-Wade says: ‘When blood sugar elevates rapidly, excess insulin is released into the bloodstream to push the sugar into the cell.’
If this is happening on a regular basis cells start to become resistant to insulin making it harder to control the blood-glucose levels over time.
4. It contributes to weight gain
Sadly, overindulging in white bread which is high in refined carbohydrates can leave a surplus of sugar in your bloodstream which, unless quickly burned off, is stored as fat.
And, as explained in the second point, rapid digestion means you feel hungrier sooner, leading you to snack when you shouldn’t.
5. It can negatively affect your mood
Apart from the feelings of irritation caused by erratic blood sugar levels (not to mention annoyance about weight gain), a study has found a link between refine carbohydrates and depression in post-menopausal women.
Research published in the June 2015 American Journal of Clinical Nutrition discovered the same hormonal response that causes blood-sugar levels to drop can also cause mood swings, fatigue, and other symptoms of depression.