Introduction
If you’re looking to reduce inflammation in your body, you may want to take a closer look at the breads you’re eating. While bread can be a nutritious part of a balanced diet, some types of bread can be inflammatory and should be avoided. Dietitians have identified seven of the worst breads to eat for inflammation. From white bread to sourdough, here are the breads you should avoid if you’re looking to reduce inflammation.
7 Worst Breads to Eat for Inflammation, Say Dietitians — Eat This Not That
If you’re looking to reduce inflammation in your body, you may want to take a closer look at the breads you’re eating. Dietitians say that some breads can actually contribute to inflammation, while others can help reduce it. Here are the seven worst breads to eat for inflammation, according to dietitians.
1. White Bread
White bread is made from refined flour, which has been stripped of its fiber and other nutrients. This makes it a poor choice for reducing inflammation. Instead, opt for whole-grain breads, which are packed with fiber and other nutrients that can help reduce inflammation.
2. Refined Grain Breads
Refined grain breads, such as white bread, are made from flour that has been stripped of its fiber and other nutrients. This makes them a poor choice for reducing inflammation. Instead, opt for whole-grain breads, which are packed with fiber and other nutrients that can help reduce inflammation.
3. Rye Bread
Rye bread is made from rye flour, which is high in gluten. Gluten can trigger inflammation in some people, so it’s best to avoid rye bread if you’re trying to reduce inflammation. Instead, opt for gluten-free breads, such as those made from quinoa, millet, or buckwheat.
4. Sourdough Bread
Sourdough bread is made with a starter culture, which can contain gluten. This makes it a poor choice for reducing inflammation. Instead, opt for gluten-free breads, such as those made from quinoa, millet, or buckwheat.
5. Pita Bread
Pita bread is made from refined flour, which has been stripped of its fiber and other nutrients. This makes it a poor choice for reducing inflammation. Instead, opt for whole-grain pita bread, which is packed with fiber and other nutrients that can help reduce inflammation.
6. Bagels
Bagels are made from refined flour, which has been stripped of its fiber and other nutrients. This makes them a poor choice for reducing inflammation. Instead, opt for whole-grain bagels, which are packed with fiber and other nutrients that can help reduce inflammation.
7. Croissants
Croissants are made from refined flour, which has been stripped of its fiber and other nutrients. This makes them a poor choice for reducing inflammation. Instead, opt for whole-grain croissants, which are packed with fiber and other nutrients that can help reduce inflammation.
Bread certainly gets a bad rap, but it isn’t always warranted. While there are plenty of healthy breads you can find at the grocery store that are less processed, there is an abundance of ultra-processed breads that can lead to weight gain.
Refined, ultra-processed breads are low in fiber, high in simple carbs, can contain added sugar, and many are made with inflammatory additives like vegetable oils or preservatives. If you’re someone who is concerned about inflammation or is trying to lower inflammation in your body, it’s worth knowing which loaves of bread to avoid buying as too many processed carbs can lead to inflammatory responses over time.
Continue reading to learn about the worst breads to buy for inflammation, and for more healthy eating tips check out The 10 Most Toxic Ingredients Lurking in Fast Food.
“This Nature’s Own bread is one of the worst to eat for inflammation due largely to the fact that consumers may be confused about what they are eating,” Says Trista Best, MPH, RD, LD at Balance One Supplements. “Wheat bread made with 100 % whole wheat is not inflammatory for most individuals who do not have a gluten allergy or intolerance. However, white wheat bread is made with refined carbohydrates which are highly inflammatory and harmful to overall health when consumed on a regular basis.”
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“This bread has eight grams of added sugars, which can contribute to inflammation. Eating too much added sugar is not helpful for inflammation in the body,” says Morgyn Clair, MS, RDN, author at Fit Healthy Momma.
“This long-loved white bread was one of the first breads on store shelves, as early as 1921. Its wonder qualities end there, considering the inflammatory nature of its refined carbohydrates. It is processed in such a way that the body processes it quickly, causes an inflammatory reaction, and a glucose spike that leaves consumers feeling hungry shortly after eating,” says Best.
“Fiber acts as a prebiotic for healthy gut bacteria by feeding this bacteria and keeping the gut in balance. When gut bacteria are out of balance, inflammation can begin to increase steadily in the body. Bread should be a source of fiber and whole grains, which feed the healthy bacteria and reduce inflammation throughout the body. Sunbeam provides only .5 grams of fiber for 2 slices,” says Best.
This bread slice might be sweet and delicious, but each slice comes with seven grams of added sugar and very little fiber, making it one of the worst choices for trying to manage inflammation.
There are six grams of added sugar and 210 milligrams of sodium in just one slice of this honey white, with only one gram of fiber. Consuming larger amounts of added sugar on a regular basis can contribute to more inflammation in the body.
This Pepperidge Farm Multigrain bread is on the list because even though you may assume “multigrain” automatically means “healthy,” but that’s not necessarily true with this slice. In each slice, you’ll consume 220 milligrams of sodium, five grams of added sugar, and only one gram of fiber. Opt for a multigrain that contains more fiber and less sugar to help lower inflammation.