1. White bread
White bread is considered the tastiest option out there by some people, so if it's a staple in your grocery cart and your pantry, you're not alone. However, this processed bread is also one of the worst choices for your health due to the high amounts of refined carbs. In fact, it could lead to inflammation and weight gain.
"White loaf bread commonly used to make sandwiches is the worst form of bread to consume for many reasons, but especially its inflammatory effects," Richards warns. She explains that processed foods such as this one "have undergone a refining process where the fiber and beneficial nutrients are removed and possibly replaced with synthetic versions," making it a common culprit of inflammation and weight gain. Yikes! White bread can even "damage the gut by causing inflammation and feeding bad bacteria, leading to gut dysbiosis," one perpetrator of weight gain. The sugar content of white bread is another major issue at hand.
All in all, the low nutritional value, inflammatory sugar, and processed carbs make white bread a poor choice for your health—especially if you're trying to lose weight. Try to stick to sprouted, whole grain options whenever possible.
2. Sweetened bread (like cinnamon raisin)
If you enjoy the sweeter things in life, you may frequently indulge in some sweet bread for breakfast (or at any point in the day). Cinnamon raisin is one of the most common examples; other types of sweetened breads include banana bread, apple cinnamon bread, and the ever-popular Hawaiian rolls. Although some are sweeter than others and there's certainly a spectrum of indulgence (some serving as popular breakfast options and some bordering on dessert), they all have one thing in common: they probably have a lot of sugar in them.
It's no secret that sugar can lead to a range of health issues. Some of the most common pitfalls of this delicious but detrimental ingredient are inflammation and weight gain. Richards warns that refined sugar, in particular, is "harmful for many reasons," including the fact that it's "highly inflammatory as well as a food source for bad gut bacteria." So, when you consume sugary breads like cinnamon raisin on a regular basis, you could be setting yourself up for higher levels of inflammation—and extra pounds. "The longer you eat a diet high in sugar, the more your body comes resistant to insulin's effects of lowering your blood sugar," Richards tells us.
Luckily, there are plenty of ways to get your morning sweet fix without loading up on sugar and unhealthy carbs. Consider a tasty, hearty bowl of oatmeal topped with cinnamon and your favorite fruits. Oatmeal offers many health benefits and could even help you lose weight.
As for other bread options, sourdough is one optimal choice that delivers great taste as well as health benefits.