When it comes to keeping inflammation at bay (especially if you want to reach your weight loss goals), one of the best things you can do is make some changes to your diet. This can include incorporating anti-inflammatory foods into your meals, but it also means cutting out certain foods that can worsen the issue. As it turns out, processed foods are among the worst options out there, especially when it comes to one type of carb: white bread.
To learn how white bread can lead to and worsen inflammation, we spoke to Lisa Richards, nutritionist and creator of The Candida Diet. She told us that the highly processed ingredients can lead to gut dysbiosis, weight gain, and more. Find all of her expert insight below.
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White bread
Bread is a central part of many cuisines. From sourdough to rye, there are so many options to choose from for a range of meals (including a tasty sandwich). However, Richards warns that if you frequently find yourself reaching for loafs of processed white bread at the grocery store, you could be setting yourself up for inflammation and weight gain over time.
"White loaf bread commonly used to make sandwiches is the worst form of bread to consume for many reasons, but especially its inflammatory effects," she warns. Richards points out that breads like this, along with other processed foods, "have undergone a refining process where the fiber and beneficial nutrients are removed and possibly replaced with synthetic versions," which are some of the biggest culprits of inflammation. She says white bread can "damage the gut by causing inflammation and feeding bad bacteria, leading to gut dysbiosis." Yikes!
Additionally, it's worth noting that white bread is packed with sugar while offering little to no fiber—or any nutritional value at all, for that matter. Not only is sugar inflammatory and a major cause of weight gain, but it also makes you crave even more sugar. That means that eating white bread will likely lead to cravings for more refined carbs later in the day, especially since it won't keep you satiated very long due to the lack of protein and fiber.
Of course, a bit of white bread every now and then won't kill you. However, if you eat this type of bread daily, it can take a serious toll on your body over time. Your intake of white bread should especially be avoided if you're trying to lose weight or keep inflammation at bay. Instead, stock up on fiber-rich, whole-grain breads and sprouted varieties. It will be worth it in the end!
