White bread is a dietary staple in many households in the United States. While it isn’t necessarily “bad” for you, it can raise your blood pressure because it’s made from refined grains that have been stripped of fiber and nutrients.
The Sodium Content Can Raise Blood Pressure
White bread can increase your sodium intake, which may raise blood pressure.
“Bread, including white bread, is often a relatively high-sodium food, and high-sodium dietary patterns are associated with elevated blood pressure,” said Gena Hamshaw, MS, RDN, CDN, a registered dietitian and outpatient clinical nutrition coordinator at the Mount Sinai Kidney Center.
If you enjoy white bread but want to lower your blood pressure, Hamshaw said it’s best to eat it in moderation.
You Miss Out on the Benefits of Whole Grain Bread
Eating white bread may also mean you’re less likely to eat whole-grain foods, which are associated with lower blood pressure, said Stephani Johnson, RDN, DCN, adjunct professor in the department of clinical and preventive nutrition services at the Rutgers School of Health Professions.
“White bread is made from refined flour, which is produced by removing the bran and germ from the grain. This process results in flour that is lower in fiber, vitamins, and minerals compared to whole-grain flour,” Johnson explained.
The Dietary Approaches to Stop Hypertension (DASH) diet is associated with improved blood pressure control, with a focus on consuming whole grains.
“Therefore, frequent consumption of refined grains such as white bread may displace whole grains from the diet,” Johnson said.
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Other Health Effects of Eating White Bread
Eating an excessive amount of white bread can also make you susceptible to other health problems, Johnson said. These include:
- Difficulty managing blood sugar: Bread products made with refined grains have high glycemic indices, meaning that they raise blood sugar values after eating. Over time, this can cause insulin resistance and increase the risk for type 2 diabetes.
- Digestive issues: Because white bread is low in fiber, which your body needs to digest food properly, it can lead to constipation.
- Weight gain: Fiber helps to promote satiety. Frequent consumption of refined grains may lead to an increased overall intake and contribute to weight gain over time.
Should You Eat White Bread Daily?
If you’re looking to lower your blood pressure, you don’t have to give up white bread. “If you can find a white bread with 140 milligrams of sodium or less per slice, that’s a good option,” Hamshaw said.
That said, variety is always best. Eating white bread daily isn’t necessarily bad, as long as you’re making sure to eat nutritious foods throughout the rest of your day.
“Make your white bread part of a balanced diet that supplies vegetables, fruits, proteins, healthful sources of fat, and as much variety as you can manage,” said Hamshaw.
If you’re ready to make a switch, consider whole-grain and sprouted-grain bread, which offers a good source of nutrition.
“They tend to be rich in fiber, especially in comparison to white bread,” Hamshaw explained. “They have a little more protein on average than their refined counterparts, and they tend to be rich in phytonutrients, chemical compounds that may have anti-inflammatory properties.”