“The Whiter The Bread, The Sooner You’re Dead.”
It has been known for a long time that white bread and refined grains in general aren’t particularly nutritious.
Nutritionists and dietitians all around the world have encouraged us to eat whole grains instead.
But grains, especially gluten grains like wheat, have been under intense scrutiny in recent years.
Many respected health professionals now claim that bread and other sources of gluten grains are unnecessary at best and potentially harmful.
Bread is High in Carbs and Can Spike Blood Sugar Levels
Even whole grain bread usually isn’t made out of actual “whole” grains.
They are grains that have been pulverized into very fine flour. Even though this process reserves the nutrients, it causes these products to be digested rapidly.
The starches in bread get broken down quickly in the digestive tract and enter the bloodstream as glucose. This causes a rapid spike in blood sugar and insulin levels.
Even whole wheat bread spikes blood sugar faster than many candy bars (1).
When blood sugar goes up rapidly, it tends to go down just as quickly. When blood sugar goes down, we become hungry.
This is the blood sugar roller coaster that is familiar to people on high carb diets. Soon after eating, they become hungry again, which calls for another high-carb snack.
Elevated blood sugars can also cause glycation at the cellular level when the blood sugars react with proteins in the body. This is one of the components of ageing (2).
Studies on carb restricted diets (which eliminate/reduce starches and sugars) suggest that individuals who are diabetic or need to lose weight should avoid ALL grains (3, 4, 5).
Bottom Line: Most breads are made of pulverized wheat. They are easily digested and rapidly spike blood sugar and insulin levels, which can lead to the notorious blood sugar “roller coaster” and stimulate overeating.
Bread Contains a Lot of Gluten
Wheat contains a large amount of a protein called gluten.
This protein has glue-like properties (hence the name gluten) responsible for dough’s viscoelastic properties.
Evidence is mounting that a significant percentage of the population is sensitive to gluten (6, 7, 8).
When we eat bread that contains gluten (wheat, spelt, rye and barley), the immune system in our digestive tract “attacks” the gluten proteins (9).
Controlled trials in people without celiac disease show that gluten damages the wall of the digestive tract, causing pain, bloating, stool inconsistency and tiredness (10, 11).
Gluten sensitivity is also associated with some cases of schizophrenia (12, 13) and cerebellar ataxia (14, 15) – both serious disorders of the brain.
Gluten is probably harmful for most people, not just those with diagnosed celiac disease or gluten sensitivity.
The only way to really know if you’re gluten sensitive is to remove gluten from your diet for 30 days and then reintroduce it and see whether it affects you.
Bottom Line: Most breads are made of gluten grains. Gluten causes an immune response in the digestive tract of susceptible individuals. This can cause digestive issues, pain, bloating, tiredness and other symptoms.
Bread Contains Other Harmful Substances
Most commercial types of bread contain sugar or high fructose corn syrup, just like other processed foods.
Sugar causes many adverse effects and eating processed foods that contain it is likely to have detrimental effects on health.
Most grains also include the “anti nutrient” phytic acid.
Phytic acid is a molecule that strongly binds essential minerals like calcium, iron and zinc, preventing them from being absorbed (16).
Soaking grains before baking can degrade the phytic acid, which should improve the availability of minerals.
Bottom Line: Most breads contain sugar, which is extremely bad for you. They also contain “anti nutrients” that block the absorption of minerals like calcium, iron and zinc.
Bread is Low in Essential Nutrients
There is NO nutrient in bread that you can’t get from other foods in even greater amounts.
Even whole wheat bread isn’t as nutritious as you may think.
Not only is it low in nutrients compared to other real foods, it literally reduces the absorption of nutrients from other foods.
- Calorie for calorie, whole grain breads contain a low amount of nutrients compared to real foods like vegetables.
- The phytic acid blocks absorption of minerals like iron, zinc and calcium (17).
- By damaging the intestinal lining, gluten decreases the absorption of all nutrients (18).
- Grains do not contain all the essential amino acids and are therefore poor sources of protein for humans (19).
- Wheat fiber may cause your body to burn through its Vitamin D stores much faster and contribute to vitamin d deficiency (20), which is associated with cancer, diabetes and death (21, 22, 23).
Bottom Line: Most breads aren’t very nutritious and the proteins in them aren’t of much use. A damaged intestinal lining along with phytic acid reduces availability of nutrients. Wheat may also exacerbate vitamin d deficiency.
Whole Wheat Raises The Bad Cholesterol
In one study, 36 men were randomized into two groups.
They were instructed to eat either whole oat cereal or whole wheat cereal (24).
After 12 weeks, the researchers measured blood lipid levels in both groups.
The oat cereal decreased LDL cholesterol and small, dense LDL. Basically, whole oats significantly improved the blood lipid profile.
However, the whole wheat cereal increased total LDL cholesterol by 8% and small, dense LDL by a whopping 60%.
Small, dense LDL is the type of cholesterol that is strongly associated with heart disease (25, 26).
What this means is that whole wheat significantly harms blood lipids and may drastically raise your risk of heart disease.
Yes, that slice of “heart-healthy” whole wheat bread may be killing you.
Bottom Line: Eating not-so-”heart healthy” whole wheat may raise small, dense LDL cholesterol by a whopping 60%. This type of cholesterol is strongly associated with heart disease.
Whole Wheat is Just “Less Bad” Than Refined Wheat
It is true that whole grain breads are better for you than breads made with refined grains. They contain more nutrients and fiber.
However, they’re just the lesser of two evils. It’s like comparing unfiltered cigarettes to filtered cigarettes. Filtered cigarettes are less harmful, but that does not make them healthy.
If you really must include bread in your life, then there are some options that aren’t quite as bad.
Bread made with soaked and sprouted grains may be less bad for you than regular bread. Preparing it this way reduces the amount of phytic acid.
Ezekiel bread, for example, is made of sprouted grains. This probably makes it less unhealthy than other breads. Gluten-free breads may also be healthier than those made with gluten grains like wheat, spelt, rye and barley.
Bottom Line: Whole grain breads are better for you than breads made with refined grains, but the best option is no bread at all. Breads made with soaked and sprouted grains may be less unhealthy.
Take Home Message
Anyone who needs to lose weight, has digestive issues or is somehow affected by the western diet should eliminate bread and other sources of gluten grains.
If a damaged intestinal wall, blood sugar roller coaster, bloating, tiredness and a 60% increase in small, dense LDL isn’t a good enough reasons to quit eating bread, then I don’t know what is.
Thanks Kristjan. I can totally relate to the symptoms you talk about. So much so that I felt like you were speaking to me personally! I have been trying to eat as little wheat as possible but it has been sneaking in from time to time, usually when I’m not at home. I just need to quit, simple as that. So I am wondering, how long time is it going to take for the digestive tract to heal and to become symptom free, do you think?
Well, I think it varies between individuals. For celiac patients it may take a long time to fully recover but I think most people should start seeing benefits within a few days.
What about the Ezekiel breads? A lot of health nuts eat this brand. Daves killer bread bad too?
It’s better than bread, but it’s still bread. If you’re gluten sensitive then you need to avoid it.
Never heard of Daves killer bread.
Heya Kris, I like the article: it’s especially good how you explain the gluten issue so even non experts can fully grasp and understand…who knows, maybe you’re even saving some lives? :)
Mark
Hi Kris.
What about “Hrokkbraud”?
It depends on the ingredients, I suppose. It’s probably less unhealthy than regular bread.
I think it will be easier said than done. It’s something that needs to be done for myself, but what about my children? How do I cut bread out of their diet without feeding them something that tastes like cardboard? Any suggestions?
Regina, I don’t know about you but I don’t want to eat cardboard either! I’m about a month in to this adventure, and I’ve found there are some wonderful pioneers who have gone before us and invented amazing wheat-free, gluten-free products and recipes. I just made pancakes out of almond flour, honey and eggs, and they are DELICIOUS. Paleo blogs like Maria’s health blog ( http://www.mariahealth.blogspot.com ) are a great source for products you can purchase online or recipes.
Be patient with yourself, but definitely invest some time in looking for carb-less options. It’s worth it!
I totally agree! Maria`s blog is a great source, and I recommend her books as well. Great read and so many alternative recipes.
Google “paleo recipes” or “gluten free recipes” – there’s an entire world of free info on this online.
Bread is everywhere. It’s hard to give up. It’s just not practical to have eggs and veggies for lunch in the office. Plus I cannot get full without bread at lunch, even if have chicken salads etc its not enough for a 32 year old man. Are wraps better for you? Plus all I think about is food when not full where bread helps.
Add more fat to your chicken salad. Bacon or an avocado (or both) will fill you up and keep you full longer than bread will. If you feel like you need more carbs, then have a piece of fruit or pop a sweet potato in the microwave if you have one available. It’s actually easy to not eat bread, it just takes awhile to develop new habits and learn what you like and what makes you feel good and satisfied.
Before I gave up bread and all grains, all I could think of was food too. I was constantly planning my next wheat filled meal, even when I wasn’t hungry. I was addicted. Replace grains with salad, meat, good fats. If you’re hungry you are doing it wrong! I use romaine lettuce leaves as a sort of wrap or taco shell and fill them with lunch meat, etc. Hard boiled eggs travel well. I use our crock pot to make pot roast and take leftovers, same with chicken. Google ‘paleo lunch ideas’. If hunger is the issue though, eat more butter and coconut oil. You won’t be sorry. Remember, blood sugar crashes after eating all that bread is probably why you feel hungry all the time.
I’ve recently bought Amaranth cereal from the health shop. I’ve read that it is high in protein and very good for one, and contains no gluten. Can one substitute it for bread in one’s diet?
There are lots of recipes on the internet and it’s now being proclaimed as the new wonder food.
Thanks!
Haven’t done any research on it, but it seems like it’s a better option than wheat.
l thought we could make bread from Einkorn flour or flour made from wheat grown the traditional way if you can tolerate gluten?
It’s possible, but I really don’t know. According to Dr. Davis, author of the book Wheat Belly, modern wheat is the worst. He says the old varieties (like Einkorn) are better for you.
Bread is bad yes, but one thing with you is you really care for other peoples lives. Remain blessed.
Agreed with this article. I feel better now that I am off bread. Even whole wheat rotis are not good. Steer clear of wheat.
Instead of bread, I make pancakes (drop scones) from coconut flour, milled flax seeds and eggs for my packed lunch every day. They are so quick and easy to make:
1 tablespoon of coconut flour
2 tablespoons of milled flax seeds
1 tablespoon melted coconut oil
1/2 teaspoon baking powder
pinch of salt
2 -3 eggs (depending on size)
Mix coconut flour, flax seeds, baking powder and salt in a bowl. Crack 2 eggs into a bowl and mix with the melted coconut oil. Add to the dry ingredients and mix thoroughly. This takes a few minutes of stirring as the coconut flour is very dry and absorbent. If the mixture seems to thick and dry, add another egg and mix thoroughly. The final batter should be a thick dropping consistency.
Place spoonfuls of the mixture on to a frying pan on a medium heat with some melted coconut oil and fry until bubbles appear on the surface on the pancakes. Flip and cook for another minute or so on the other side.
Split and spread thickly with butter!
That sounds yummy!
Here I might have found something for my lunchbox when hiking, but can you translate “milled flax seeds” to Icelandic for me please.Thanks.
Again… Is coconut flour something you can buy in Iceland?
What is coconut flour? Is it like all purpose flour or grated coconut?
http://www.amazon.co.uk/Tiana-Organic-Fairtrade-Coconut-Flour/dp/B0054SQ5UW/ref=sr_1_1?ie=UTF8&qid=1360342125&sr=8-1
Thank you, Diane :) will try it ***
I think dr. Andreas Moritz explained the whole chemistry in our body.
Do you know why he died? I am sure, he was not ill.
Excellent article on bread and the consecuences of eating a bread-based diet! Thanks.
Is Ezekiel sprouted grain bread good for you or is just as bad?
It is less bad for you than regular bread, but it’s still bread.
The processing method reduces the phytic acid which should increase mineral availability. If there’s no sugar added then it will definitely be a much better option than regular commercial bread. There’s still gluten in it, so avoid it if you’re gluten sensitive.
I am a fan of sprouted foods, but my issue with the Ezekiel breads are that they also use soy…
Omg…bread. It’s hard to give up but worth it. My sister and I had gastritis as children frm bread eating. The doctor didn’t explain, only commanded to stop bread eating. For the first time I know why.
It’s important to find good and sustainable substitutes least you fall back to wheat. Thanks for the article :)
are there any benifits to eating flax seeds?
It seems flax seeds are pretty good for you:
http://lowcarbdiets.about.com/od/whattoeat/a/flaxinfo.htm
Though I’d be careful to consume too much (or even any of it, really) if you’re male: http://www.marksdailyapple.com/flax-prostate-cancer-risk/
Wow I felt like the article was speaking about me. I get extremely bloated after having bread and I get bad stomach cramps. Thing is bread is everywhere, is there anything I can substitute bread with in the mean time till I am able to quit it permanently?
You can check out the meal plan here: http://authoritynutrition.com/low-carb-diet-meal-plan-and-menu/
You can also google “paleo bread substitues” and see if you find anything. Diane posted a pretty great recipe in another comment above here.
I’ve been eating 100% wheat and whole grain bread my whole life, not eating it during a dinner meal leaves me hungry. I have never had any digestive problems of any kind. Why does the food pyramid and doctors say to eat wheat and whole grains, I don’t have a weight problem. One day somethings good for you the next day it’s not. I don’t know what to eat or drink anymore.
If you’re not overweight and don’t have any digestive issues then this probably doesn’t apply to you.
“If it ain’t broken, don’t fix it.”
Also, the food pyramid was created by the USDA – US Department of AGRICULTURE. Its true agenda is to promote agriculture. Not health. The movie Fat Head (available on Netflix) talks a bit about the political agenda behind the pyramid.
I would love to avoid bread and pasta. For many years I ate a high carb diet and I’ve been very sick with swelling infected skin eruptions and probably a mood disorder. It would be nice if there is a solution.
There are a few inaccuracies in the article I want to point out:
“Bottom Line: Most breads are made of pulverized wheat. They are easily digested and rapidly spike blood sugar and insulin levels, which can lead to the notorious blood sugar “roller coaster” and stimulate overeating.”
Blood sugar spikes and glycemic load are highly individual, as they’re simply averaged numbers of the glycemic response of test subjects and done on fasted individuals, and they only eat that specific carbohydrate. That makes things highly individual, and people should see if it works for themselves. This is from the glycemic index website:
“The GI value of a food is determined by feeding 10 or more healthy people a portion of the food containing 50 grams of digestible (available) carbohydrate and then measuring the effect on their blood glucose levels over the next two hours.”
“Gluten sensitivity is also strongly associated with schizophrenia (12, 13) and cerebellar ataxia (14, 15) – both serious disorders of the brain.”
The gluten study that you cited was locked, but I found an article that talked about the scientists in question:
http://news.bbc.co.uk/2/hi/uk_news/scotland/highlands_and_islands/8009930.stm
“Researchers believe gluten-rich foods could help trigger schizophrenia in people with a genetic predisposition to the mental condition.”
You conveniently left the part about the requirement for a genetic predisposition out. Someone less informed could think that they could get schizophrenia from simply eating gluten.
“Most breads contain sugar, which is extremely bad for you.”
Why is sugar bad? The research I’ve seen says that excess fructose is the only thing that’s been observed to be directly harmful to people relative to other carbohydrates, and that it all depends on context and dosage.
“However, the whole wheat cereal increased total LDL cholesterol by 8% and small, dense LDL by a whopping 60%.”
I saw the study and it looked interesting, but it seemed to be looking at the effects of soluble fiber in oats on LDL levels rather than looking at the negative effects of whole wheat bread, and they didn’t measure the HDL, which could have risen and have been unobserved. Know any other studies about this?
“Grains do not contain all the essential amino acids and are therefore poor sources of protein for humans (19).”
This can be said for almost any plant protein source. And if you eat a balanced diet, and get complete protein from meat and fish, and other incomplete proteins, it balances out.
“Wheat fiber may cause your body to burn through its Vitamin D stores much faster and contribute to vitamin d deficiency (20), which is associated with cancer, diabetes and death (21, 22, 23).”
The study you cited did not say anything about wheat fiber, it just said that a diet with excess fiber causes Vitamin D malabsorption.
I don’t mean to be rude, but I just want people to get accurate information.
“Why is sugar bad? The research I’ve seen says that excess fructose is the only thing that’s been observed to be directly harmful to people relative to other carbohydrates, and that it all depends on context and dosage.”
That’s kind of my point, fructose from added sugars. I’ve written other articles about this on the site.
“I saw the study and it looked interesting, but it seemed to be looking at the effects of soluble fiber in oats on LDL levels rather than looking at the negative effects of whole wheat bread…”
Well, but one of their findings were elevated small LDL for the wheat group, even though that’s not what they were looking for.
“The study you cited did not say anything about wheat fiber, it just said that a diet with excess fiber causes Vitamin D malabsorption.”
I looked it up and they used wheat bran in the study.
The point you make on schizophrenia is valid. I have changed the wording from:
“Gluten sensitivity is also strongly associated with schizophrenia…” to “Gluten sensitivity is also associated with some cases of schizophrenia…”
I didn’t conveniently leave anything out about a genetic component. Most diseases have a genetic component, not just schizophrenia.
Thanks for the comment btw.
Wow, now that you all have us thoroughly befuddled on what not to eat ….
I guess moderation and individual affects are the keys to eating gluten, right??
Loved this expression of concern for us.
Thanks so much!
Two weeks ago I cut wheat out of my diet (and other grains too). I also stopped eating sugar (except for raw honey). Since then I have had dizziness, headaches, vertigo and overall brain fogginess, my right eye has swelled up too. I was reading about gluten/wheat withdrawal symptoms and this seems to be my problem. Do you have any comments about the withdrawals some people have? Have you read about the opiate effect that sugar and wheat have on the brain? And, lastly, do you have any suggestions for lowering the effects of the withdrawals? Thanks so much! Totally on board with NO WHEAT! Woot!
Yes, I’ve heard of people experiencing withdrawal symptoms when removing wheat. Haven’t seen any studies on it though.
I don’t know why your eye is swelling up though. Perhaps you should see a doctor just to make sure.
What about blackbread which I believe is made from oats? Or Swedish Knaekebroe? Sandwiches without some sort of bread are hard to make and carry.
It will be extremely helpful if, every time a food is deemed unhealthy, healthier options are presented.
This information is easily accessible in the navigation bar and the sidebar.
What about this news?
http://health.howstuffworks.com/wellness/food-nutrition/facts/eating-bread-crust.htm
I love all these studies. Each one contradicting the last.
Let me add some information:
Germans eat MASSES of bread ( I have to add: it contains SALT, but no sugar).
Obesity grew proportional with the availability of JUNK FOOD (I’m not loving it).
In France (Italy, Spain, Turkey, Arabian countries) they eat white bread only.
They drink (red) wine and love olive oil.
The Chinese eat soy bean products in MASSES.
And these are the most healthy people!
just my 0.02 :-)
I think it’s odd that you write that whole grain is better than white bread. I always thought it was the other way around, since the white bread is mostly just the starch of the grain, while the whole grain bread has all the anti-nutrients and toxins and what-have-you from the, well… whole grain. Just like how white rice is a safe food to eat, while brown rice has the bran with all its bad stuff in it go along with the food…
I got hooked on breads originally by the food pyramid that showed I should eat 12 servings a day of grains.
Is it the same for Oatmeal? Is it just as bad?
Thanks
No, oatmeal is one of the healthier grains.
It is fairly nutritious and doesn’t contain gluten.
What about wheat gluten meat replacements?
You mean “meal” replacements – not “meat”?
See #7 in this article: http://authoritynutrition.com/11-health-foods-that-can-kill-you/
I gave up bread months ago. At first it was hard, I found myself craving it. Sometimes I would give in but then after NOT eating it for a few days it would give me tummy aches so I stopped eating it.
I get real full eating protein! I don’t care for chicken or ground beef but I do like pork. I buy a pork loin and season it with mrs. dash, please say mrs. dash is ok.
Anyway, since mrs. dash has no salt I prefer it because I tend to swell up with too much salt.
Anyway… I get full on protein and i also eat a lot of veggies and fruits. I cook collard greens in coconut oil with garlic and a bit of salt. Yum yum and also i love kale.
I love smoothies also with a lot of fruit and orange juice, I do add yogurt also. I’m trying to become paleo but I do enjoy yogurt and on paleo you are supposed to stay dairy free. Hope this comment helps.
I went on the Paleo Diet at the beginning of April hoping to slim down. Before, I was eating oatmeal every morning, two granola bars throughout the day, cheezits and wheat thins for lunch and a lot of Special K cereal when I got home and a normal dinner.
I was not gaining any weight, despite not working out ever, but I could still lose some weight. On the diet I had 2 scrambled eggs and prosciutto for breakfast. Carrots, green bell peppers, salad, etc and deli meat (by itself) for lunch, healthier snacks and eating a better dinner.
I even worked out a few times. I lost 2 pounds. Didn’t slim down a bit. In fact, I even think I gained weight in my legs. I think my middrift is slightly smaller, but that wasn’t what I wanted.
The only good thing I got from the Paleo diet is that my stomach growled much less frequently. The no grain diet definitely isn’t for everyone.
My husband is a truck driver and tries to eat as healthy as can be while on the road. Lucky for him he has me and I make him a lunch every morning. But he doesn’t eat meat, so he eats 2 sandwiches, one for lunch and one for supper. I buy Whole Grain bread. but reading this now I wonder if I’m hurting him. He does have high LDL. What could I make him for lunch instead of the sandwiches? I’m going to look up homemade soup.
Here’s what I do for lunch – I make up a little box with salad leaves, cucumber, olives, celery, maybe a few cherry tomatoes. Then I have another box filled with something like hard boiled eggs or cooked chicken, or cooked beef sometimes tinned fish in tomato sauce (with no added sugar). I also usually have a coconut flour pancake spread with butter as well. (the recipe is further up this page in the comments)
If bread is bad for me, then what on earth is good for me? I’d rather die at 70 eating and living the way I like than die at 80 or 90 with an extremely regimented lifestyle. Of course, that’s a personal decision and not right for everyone.
Europeans eat everything and they are healthy. I lived myself 26 years in Spain and very healthy, as soon as I got here just four months later got high cholesterol. Every now and then I return back to Spain for a year at times, and guess what, my cholesterol goes to normal levels eating whatever I want.
It’s all the stuff put in foods, everything is done and put on foods even stuff that does not belong in foods or is not supposed to be in foods. It is in the government’s best interest for people to have circulatory problems, that way drugs will be sold. In Europe drugs are covered by governments. So it is in their best interest for people to be healthy. Here doctors are just trained to prescribe drugs as you noticed.