Bread is a clip food in countless countries and also has to be eaten an international for millennia.

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Typically all set from a dough do of flour and also water, bread is accessible in numerous varieties, including sourdough, sweet bread, soda bread and more.

Despite its extensive popularity, bread is often characterized as unhealthy, harmful and also fattening.

This post examines the health impact of bread, informing you whether it’s good or poor for you.

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Compared come other foodstuffs like fruits and vegetables, bread is relatively low in crucial nutrients.

It is fairly high in calories and carbs but low in protein, fat, fiber, vitamins and also minerals.

However, the nutrient profile deserve to vary widely across different varieties of bread.

For example, whole-wheat bread may boast a greater amount that fiber, if sprouted grains are richer in beta-carotene and also vitamins C and E (1, 2).

Here is exactly how one slice of several kinds of bread compares in nutritional content (1, 3, 4):

White breadWhole-wheat breadSourdough bread
Serving size1 slice (25 grams)1 thin part (33 grams)1 tiny slice (32 grams)
Total fat1 gram2 grams0.6 grams
Carbs13 grams17 grams18 grams
Protein2 grams3 grams4 grams
Fiber0.6 grams2 grams1 gram
Thiamine8% the the RDI7% the the RDI9% that the RDI
Folate7% that the RDI5% the the RDI12% of the RDI
Sodium7% the the RDI5% of the RDI9% the the RDI
Manganese6% that the RDI31% of the RDI8% that the RDI
Selenium6% of the RDI18% of the RDI12% that the RDI
Riboflavin5% the the RDI4% of the RDI5% the the RDI
Niacin5% of the RDI7% that the RDI8% of the RDI
Iron5% that the RDI6% of the RDI6% that the RDI


Bread is high in calories and carbs but low in protein, fat, fiber and also many vitamins and also minerals. However, the details nutrient profile counts on the form of bread.

has Gluten

Wheat commodities like bread save on computer gluten, a specific type of protein that helps dough rise and also gives the an elastic texture.

Though most world digest gluten easily, some cannot forgive it.

For example, celiac disease is one autoimmune disorder in i m sorry gluten damages the lining of your little intestine and impairs nutrient absorption (5).

Some civilization may also have a sensitivity come gluten, which can cause issues prefer bloating, diarrhea and stomach ache (6, 7).

For these individuals, wheat bread need to be avoided completely to prevent an adverse side effects.

That said, gluten-free breads — generally made indigenous tapioca, brown rice or potato flours rather of wheat flour — are also available.


Bread includes gluten, which can reason adverse side results for human being with celiac condition or gluten sensitivity.

High in Carbs

Bread is high in carbohydrate — a solitary slice that white bread packs an average of 13 grams (3).

Your body breaks down carbs right into glucose, leading to rise in blood street levels.

Some research says that eating foods with a high glycemic table of contents (GI) — a measure up of how conveniently foods increase blood street levels — deserve to lead to increased hunger and also a higher risk of overeating (8).

One examine in 571 adults even linked consumption the high-GI foods to enhanced body load (9).

High-carb diets may likewise be connected with a greater risk of kind 2 diabetes and metabolic syndrome, a swarm of health problems that increase heart disease risk (10, 11, 12).

However, specific varieties such as whole-grain bread are likewise high in fiber, which deserve to slow the absorb of sugar in her bloodstream to aid stabilize blood sugar levels (13).

Studies show that upping her fiber intake may lower your risk of coronary love disease, feeding your helpful gut bacteria and also increase stool frequency to promote regularity (14, 15, 16).


Bread’s high carb content can increase blood sugar and also hunger if possibly promoting a greater body weight and an boosted risk the diabetes and also metabolic syndrome.

Grains generally harbor antinutrients, compounds that block her body from acquisition in certain minerals.

In particular, grains space high in phytic acid, a type of molecule that binds to iron, zinc, magnesium and also calcium and also prevents your absorption (17, 18).

Although high-fiber, whole-grain bread may have actually a richer nutrient profile 보다 lower-fiber, polished grains favor white bread, the also much more likely to be higher in antinutrients.

For most civilization following a well-rounded, healthy and balanced diet, antinutrients should be of tiny concern.

However, for vegans, vegetarians and those who base your diets around grains and legumes, antinutrients can add to significant nutritional deficiencies.

Soaking and also sprouting grains before baking is simple and effective means to minimize antinutrient content and also enhance nutrient absorption (19, 20).


grains contain antinutrients like phytic acid, which deserve to block the absorb of minerals, such as iron, zinc, magnesium and also calcium.

Bread is normally low in necessary nutrients prefer protein, fiber, vitamins and also minerals.

However, some types are enriched with extra means of means to an increase their nutritional value and prevent deficiencies.

Some typical compounds added to bread encompass iron, riboflavin, thiamine and niacin.

Though the united state does not currently mandate fortifying food products like bread, numerous manufacturers pick to enrich their products with these key vitamins and also minerals (21).

Other countries, including Canada, have strict rules and also regulations that call for the enhancement of particular nutrients come many types of flour (22).

While every serving of enriched bread supplies only a little amount that the micronutrients you require, that can aid you accomplish your demands when paired with an otherwise healthy diet.


Bread is regularly enriched with vital vitamins and minerals, including iron, riboflavin, thiamine and niacin.

Whole-grain usage is tied to a number of impressive wellness benefits.

In fact, eating whole grains may reduced your risk of heart disease, diabetes, obesity and also even colorectal cancer (23, 24, 25, 26).

Keep in mind the bread is made from grains that have actually been pulverized to form smaller particles. This process speeds up your digestion and diminishes plenty of of the potential health and wellness benefits (27).

For this reason, the benefits of whole grains choose oats, buckwheat and barley might not use to certain species of bread or other refined grains.

However, whole-wheat bread is higher in fiber, protein and also micronutrients prefer selenium and manganese than white bread, making the a much better choice if you looking to lose weight or boost your health and wellness (1, 3).

Certain types of whole-grain bread may additionally be made from less-processed grains, which are digested an ext slowly and may carry more health benefits.


Whole-grain intake may administer a reduced risk of heart disease, diabetes, obesity and also colorectal cancer — despite these same benefits may not use to certain types of bread.

Making smart choices about which varieties of bread friend eat have the right to optimize your diet and also sidestep the an adverse side effects associated with unhealthy bread.

For starters, whole-wheat bread is a much better option 보다 white bread due to the fact that it provides a greater amount that fiber and also protein, both of which slow the absorb of sugar in your bloodstream to store blood sugar secure (13, 28).

Whole-wheat bread is likewise richer in several vital nutrients, such together manganese and selenium (1, 3).

Selecting bread made from sprouted grains — such together Ezekiel bread — is another an excellent option come maximize the nutritional benefits of your bread.

Sprouting is a process that involves repeatedly soaking and also rinsing grains end a period of number of days to enhance the digestibility and also nutritional value of the final product.

Studies display that sprouted bread contains much more fiber, folate, vitamin E, vitamin C and beta-carotene but fewer antinutrients (2, 19, 20).

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Whole-wheat bread is higher in fiber, protein and also several nutrients. Sprouted bread is also lower in antinutrients and rich in fiber and folate, vitamin E, vitamin C and beta-carotene.