Refined carbohydrates are found in many processed foods, including white bread, pizza crust, burger buns, bagels, muffins, crackers and pretzels. Because these foods are heavily processed and lack fiber, they are not as satiating as whole, nutritious foods. Fiber from whole foods, but not added fiber or fiber supplements, can help you feel fuller with fewer calories and can help you lose weight more easily. Fiber-rich vegetables, fruits and nuts are more satiating than white bread and will help you eat less.
White bread has a high glycemic index. The glycemic index classifies carbohydrate-containing foods according to how fast they are digested and absorbed into your blood on a scale ranging from zero to 100. The higher the glycemic index of a food, the quicker it is digested and absorbed. As a result, high-glycemic foods are not as satiating as low-glycemic foods and can lead to overeating and weight gain, according to the University of Sydney. The glycemic index of white bread averages 70, which is higher than the glycemic index of table sugar at 60.
Blood Sugar Levels
The high glycemic index of white bread can result in unstable blood sugar levels, which is associated with highly fluctuating energy levels. As your blood sugar levels quickly rise and then drop after eating white bread, it can make you feel tired, hungry and trigger cravings. Cravings can be difficult to resist, and if you want to lose weight without hunger, you should stay away from white bread and all foods made from refined flours and refined carbohydrates.
So What Are My Better Bread Options?
Switching to whole-grain bread can help you increase your intake of fiber, some B vitamins and a few minerals. However, if you want to lose weight, whole wheat bread is not necessarily the best alternative to white bread. Just like white bread, whole wheat bread has a similarly high glycemic index of 70. Sourdough bread and breads made from 100 percent stone-ground whole grain flour are better choices because they tend to have glycemic index values below 55, which is considered low. These low-glycemic breads can help you lose weight more easily by feeling more satisfied, regulating your energy levels and preventing cravings.
Information taken from livestrong.com