Why white bread isn't as bad as you think, according to dietitians

It's earned a reputation as being one of the most unhealthy carbohydrates, full of additives and void of essential nutrients.

But every bread — even white — has some benefits and there is no reason to steer clear of the traditional loaf, experts argued today. 

Dr Duane Mellor, a dietitian at Aston University, said it is what is 'added to the bread that matters more'. 

He told MailOnline: 'White bread is not as bad as many people think. 

'What's more important is to consider how people can add more fibre into their diet.

Dr Duane Mellor, a dietitian at Aston University, said what is 'added to the bread that matters more'. He told MailOnline: 'White bread is not as bad as many people think. What is more important is to consider how people can add more fibre into their diet. Having it in bread is only one way, having salads and vegetables, pulses such as beans are also great ways of adding fibre to the diet. It is overall fibre intake which matters'

'Having it in bread is only one way. Salads and vegetables, pulses such as beans are also great ways of adding fibre to the diet. It is overall fibre intake which matters.' 

Advocates of low-carb diets have long vilified the white loaf, warning its higher carb content can trigger spikes in our blood sugar that make us more irritable, tired and susceptible to weight gain. 

White bread contains around 49g of carbohydrate per 100g compared to about 41g in wholemeal bread. 

But Dr Mellor added: 'In terms of how quickly the starches are digested and produce glucose in our bodies, there is not a lot of difference between white and wholemeal bread. It is how the flour is milled.'

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Sourdough and other unleavened breads — which don't contain added yeast or baking powder to help the dough rise — 'are digested more slowly than your normal sliced loaf so lead to a slower risk in blood glucose', he said. 

Registered nutritionist and author Rob Hobson also told MailOnline that a spike in blood sugars is 'a natural reaction to eating food'.

'If you are serving you sandwich with something containing fat and protein and perhaps some salad vegetables, then this will lessen the impact it has on blood sugar levels,' he added. 

'I see nothing wrong with a good quality loaf of white bread or sourdough which is the least ultra processed.'

Meanwhile, Dr Idrees Mughal told The Telegraph: 'You have to remember that bread is just energy. It will break down to glucose.

'How many people do you know sit on the sofa munching slices of bread? 

'Having a loaf of bread by itself every day is not going to benefit your health. You'll probably be overconsuming calories and it's not very nutritious.

'But if you're having it as part of a lunch sandwich with lettuce, grilled chicken breast, a little bit of low fat mayonnaise and maybe some pickles and relish, that's completely fine.'

Mass produced supermarket white loaves, however, are now widely considered an ultra-processed food (UPF) — typically anything edible that has more artificial ingredients than natural ones. 

These include chemicals, colourings, sweeteners and preservatives that extend shelf life. 

While white bread contains an average of 5g of sugar per 100g — a gram less than wholemeal — salt accounts for 491mg and protein, just 9g.

In comparison, wholemeal bread contains an average of 400mg of salt and 13g of protein.  

Additive-laden foods have long been vilified over their supposed risks, with studies linking them to cancer and heart disease. Some experts have even called for UPFs to be slashed from diets.

The Nova system, developed by scientists in Brazil more than a decade ago, splits food into four groups based on the amount of processing it has gone through. Unprocessed foods include fruit, vegetables, nuts, eggs and meat. Processed culinary ingredients — which are usually not eaten alone — include oils, butter, sugar and salt

Yet Dr Mellor noted there are 'some things added to bread which sound like nasty chemicals'. 

Ascorbic acid, for example, is listed as E300, but is actually vitamin C.

'This acts as an oxidant  which helps the gluten to form bonds which gives bread a better texture,' he said.

He told MailOnline: 'By law in the UK white flour has to have its levels of iron, calcium, thiamin and niacin — all essential vitamins and minerals fortified so that they match those found in wholemeal bread.

'Some people might be concerned to see the names of chemicals like calcium propionate.

'Calcium is already added to bread flour and propionate is produced through fermentation in sourdough and is important as it inhibits bacteria in dough from becoming ropey and delays the spoiling of bread by mould.'

Cheap soft textured packaged white bread, however, is both 'low in fibre' and 'easy to over-eat', Mr Hobson acknowledged.

'If this is the only bread you can afford then try and opt for a wholemeal packaged loaf and try to top or fill it with something healthy containing protein and veggies to help lessen the impact on blood sugar levels,' he added. 

WHAT SHOULD A BALANCED DIET LOOK LIKE? 

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain, according to the NHS

Eat at least 5 portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count.

Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain

30 grams of fibre a day: This is the same as eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat cereal biscuits, 2 thick slices of wholemeal bread and large baked potato with the skin on

Have some dairy or dairy alternatives (such as soya drinks) choosing lower-fat and lower-sugar options

Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)

Choose unsaturated oils and spreads and consuming in small amounts

Drink 6-8 cups/glasses of water a day

Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a day

Source: NHS Eatwell Guide