Experts from low-carbohydrate diets warn against consuming white bread due to its content, which can lead to increased blood sugar levels. However, some argue that there is no real reason to eliminate it. Dr. Duane Mellor, a nutritionist at Aston University, states that what is "added to the bread is what matters most." He explains: "White bread is not as bad as many people think. The important thing is to think about how to add more fiber to the diet, which is not limited to bread alone, but also includes salads, vegetables, and legumes."
White bread contains about 49 grams of carbohydrates per 100 grams, compared to 41 grams in whole wheat bread. However, Mellor mentions: "In terms of how quickly starches are digested and glucose is produced in our bodies, there isn't a significant difference between white bread and whole wheat bread." Nutrition expert Rob Hobson noted that increased blood sugar is a "natural response to eating." He added: "I don't see any problem with eating quality white bread or sourdough, which is considered less processed."
At the same time, Dr. Idris Mughal told the Telegraph: "You have to remember that bread is just energy, and it will break down into glucose. Eating bread alone every day won't improve your health, but if you have it as part of a lunch sandwich with lettuce, grilled chicken breast, and maybe some pickles, that's perfectly fine."
However, white bread is considered a highly processed food (UPF), which has faced criticism for its supposed risks, with studies linking it to cancer and heart disease. Mellor clarified that there are "certain additives in bread that seem like bad chemicals," such as ascorbic acid listed under the name E300, which is actually vitamin C. He stated: "This acts as an oxidizing agent helping gluten form bonds that give bread a better texture."
Nonetheless, Hobson acknowledged that pre-packaged, inexpensive white bread is "low in fiber" and "easy to overeat." He added: "If this is the only bread you can buy, try to choose whole grain bread, and try to fill it with something healthy containing protein and vegetables to help reduce the impact on blood sugar levels."
