by Loana Duque – Nutrition Coach and Founder of FitLosophy


Let’s be clear… we all love bread…and we all know it is not good for our bodies. A fresh baked baguette might seem harmless but in the long term it is as harmful as a drug.

Did you know that eating a slice of white bread is the same as eating 2 spoons of regular sugar? So, that’s why it is so hard to stop eating bread once your body is used to it.

Most breads are made up 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 stimulates overeating.

So, if you are interested in taking care of your health… reduce at a minimum the consumption of white bread. Don’t stop eating it… just choose the best one.

Here are my recommendations regarding bread:

  • Go for “100% whole wheat” or “100% whole grain,” and don’t settle for anything less. Read the labels and make sure that the first ingredient is whole wheat, rye, whole oats, brown rice, etc. Stay away from “enriched white flour”.
  • Choose bread with a high percentage of fiber – at least 4% per slice. If you choose a bread as listed above you have this covered.
  • Don’t get confused by breads with a brownish appearance and healthy/fit/diet/light names! Turn over the package and read the label (back to tip #1)
  • Gluten-free bread does not automatically equate to health. Read the labels again and select gluten-free flours like sorghum, amaranth, millet, buckwheat, almond meal, and quinoa flour. Watch out here with Sodium (160 milligrams or less per serving is considered a low-sodium bread)
  • Avoid bread with a long shelf-life. These have preservatives, chemicals, fillers, flavorings. Prefer fresh baked or frozen presentations.
  • Pita & Panini lovers this is for you: these breads are not healthier just because they are thinner. They may have less calories but are equally bad as white bread

Follow these recommendations and you won’t have to give up on bread all together!

Loana Duque

Instagram: @LoaDuque