Finally, there is the staple of many people's day - bread. The sugar content in the average slice of processed bread varies but can be as high 3g. Some sugar is formed naturally in the baking process but it is often added too. "Often savoury does not mean low sugar," says Dr Schenker.
The ingredients for making basic bread are not significant sources of natural sugar (i.e. flour, water, salt), so any amount of sugar above 1 gram per serving on a nutrition facts label will be added sugar.
Refined starches — white bread, white rice, white pasta, and anything made with white flour — act a lot like sugar once the body starts to digest them. Therefore, just like sugar, refined starches interfere with glucose control and should be avoided by those with diabetes.
We often get asked if you can still eat bread when you quit sugar. The short answer is yes, however like most foods, some are better than others.
White sugar has 63% more calories than white bread - white bread has 238 calories per 100 grams and white sugar has 387 calories. For macronutrient ratios, white bread is heavier in protein, much lighter in carbs and heavier in fat compared to white sugar per calorie.
With bread being such a staple of many diets I often get asked “Can I eat bread when I quit sugar?” Well the short answer is yes.
But which is the best option if you're trying to lose weight? The answer: You should definitely go with dessert. It sounds counterintuitive since whole-grain bread can be good for you—while dessert, as you know, is filled with sugar (and therefore empty calories).
Ezekiel bread is made from sprouted grains and doesn't contain added sugars.
Sourdough contains less sugar, even when made with white flour. Both light and dark rye bread have a relatively low GI. Try to buy fresh from the bakery instead of the store, and go organic when possible. Even “healthy” multigrain bread can contain nasty sugar levels.
One study found that increasing protein in the diet by 25% reduced cravings by 60% ( 31 ). To curb sugar cravings, stock up on protein-rich whole foods, such as meat, fish, eggs, full-fat dairy products, avocados, and nuts.
Since bread can often be relatively high in carbohydrates, it's a food that can spike your blood sugar levels.
You see, when you eat a grain, it is quickly converted in the body to a sugar. Yes, even the organic, whole grain kind! When you eat your slice of 100% whole wheat bread you receive approximately 2 grams of fiber, but you consume 20 grams of carbohydrates (starch and sugar) and 100 calories.
From this audit, the majority (89%) of loaves were low in sugar (less than 5 g/100 g), and this figure includes bakery breakfast products which contain dried fruit.
When is bread not healthful? The highly processed flour and additives in white, packaged bread can make it unhealthful. Consuming too much white bread can contribute to obesity, heart disease, and diabetes.
An average person can consume up to 8 slices of white bread per day. Make sure though to balance that consumption with other carbohydrates sources. For example, you may replace 3 slices of bread with 1 large potato or have 1 medium potato and 1 slice of bread.
Keri Says: Though it's comparable to a regular slice of white bread in the amount of calories, carbs and fiber, sourdough is lower in sugar and higher in protein, which gives it a leg up. Traditional white bread is usually made with sugar, canola oil, and dried, preserved yeast to leaven the dough.
It's during this early "sugar withdrawal" stage that both mental and physical symptoms have been reported – including depression, anxiety, brain fog and cravings, alongside headaches, fatigue and dizziness.
Reducing carbs can help some people, but you don't need to cut out bread to lose weight. Though bread is often demonized as "fattening," this isn't true, Tai Ibitoye, a dietitian, told Insider, and you don't need to cut it out of your diet to lose weight.
When the body's consumption of carbohydrates decreases, it begins to burn energy stored in the form of “glycogen”, which is the image in which it is stored carbohydrates in the liver and muscles), and this leads to water loss, and weight loss.
Toasting bread also lowers the amount of fat in a toast. Though the fat in the bread will not be lowered significantly, it will definitely make a difference if you eat bread every day. Weight watchers should also choose toasted bread over raw bread.