You’ve probably heard that bread, especially the mass-produced kind, isn’t great for your health. But let’s break it down – is it really that bad? Can you still enjoy your toast and sandwiches without compromising your health? Let’s dive into the world of supermarket bread and see what experts have to say about it.
So what is the deal about ultra-processed bread? Research has learned that ultra-processed foods,.UPFs, are associated with higher cases of heart attacks, strokes, and high blood pressure. Britain and the US are the biggest consumers of these foods, where more than half our daily calories come from items wrapped in plastic packaging. Bread—a food generally considered a staple in our diet—has been labeled as a UPF.
Dr. Chris van Tulleken, who comes out with an overall definition of UPFs in his book “Ultra-processed People: The Science Behind Food that isn’t Food,” generally defines them as “products wrapped in plastic which contain at least one additive you don’t find in a domestic kitchen.” This, sadly, includes so many supermarket loaves.
It’s not all bad news, though. Dietitian Clare Thornton-Wood, of the British Dietetic Association, says bread can still form part of a healthy diet. “Bread is good for you,” she says. “It’s a source of fiber, calcium, and B vitamins.” If possible, she suggests wholemeal sourdough or bread with various grains and seeds to add in more nutrients and fiber.
Which supermarket loaves are best?
Here’s a rundown of some popular supermarket loaves and their health impacts:
- Sainsbury’s Soft Multiseed Farmhouse Wholemeal Bread: This bread has a nutty flavor and lots of seeds. It’s high in fiber (4.1g per slice) but contains palm oil and ascorbic acid.
- Waitrose Organic Seeded Half Bloomer: Known for its intense seeded flavor and no problematic ingredients. Five kinds of seeds make up 19% of the loaf.
- Co-op Wholemeal Toastie: Tastes sweet and malty, with high fiber content (3.5g per slice). It does contain emulsifiers and palm fat.
- Vogel’s Soya and Linseed Loaf: A white bread speckled with seeds and decent bounce. It contains 2.8g of fiber per slice.
But are carb-rich foods like bread really bad for our bodies? Nutrition scientist Bridget Benelam says bread actually contains more carbohydrates than pasta, rice, or potatoes. This can result in a spike in blood sugar levels, and if this continues for a longer time, recurrent spikes may lead to inflammation, increasing the risk of heart diseases and Type 2 diabetes. However, Dr. Saliha Mahmood-Ahmed, an NHS gastroenterologist, points out that moderate blood glucose peak response following a meal is the normal behavior for healthy non-diabetics, and carbohydrates, including bread, provide people with energy.
Well, whole wheat is a little bit better, as it does have that bit more fiber to give you a smoother blood sugar response. According to Dr. Vanessa Kimbell, an expert in bread and nutrition, the real bread winner when it comes to weight loss is whole grain, rye, and sourdough—all of them have more fiber and a complex structure, so you feel fuller for longer.
Dr. Mahmood-Ahmed also highlights the importance of grain quality. “Good bread, made from diverse, sustainably farmed grains and long fermentation processes, is incredibly nourishing,” she says. Quality grains support a diverse gut microbiome, crucial for overall health.
While ultra-processed breads are often low in fiber and contain additives linked to poor gut health, the publicity surrounding UPFs encourages us to scrutinize food labels more closely. For many, artisan loaves like sourdough, which don’t count as UPFs, might be out of reach due to their cost. Yet, even sliced white bread, fortified with iron, B vitamins, and minerals, remains a source of nutrition.
Dr. Mahmood-Ahmed urges everyone to embrace bread and buy the most nutritious kind we can afford. “There is no food culture in the world that doesn’t celebrate bread in some form – it’s deeply ingrained within our food culture and gives rise to so much joy,” she says. Understanding the pitfalls of UPFs and opting for higher quality loaves can keep bread in our diets without compromising health.
So next time you reach for that loaf in the supermarket, take a closer look at the ingredients. An invisible planet of mostly wholemeal or seeded varieties means your body will thank you—all while you can still enjoy that comforting slice of toast.