According to nutrition experts, the best and worst breads for your health

After Joe Rogan expressed their concerns about bread offers in America, experts share their advice on choosing healthiest varieties.

In a recent episode of “The Joe Rogan Experience”, the famous podcaster stated that most of the breads in the United States are unhealthy and contribute to inflammation.

“Much inflammation comes from the diet,” said Rogan. “Our bread is f *** d – If you go abroad and go to eat bread in Italy, you will not feel bad.”

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The podcaster then shared an Instagram roller of the holistic influencer of health, Dennis Echelbarger (Denny_dure), claiming that the bread can let people feel “swollen, drained from the brain and tired.”

Many point out gluten as guilty, Echelbarger said in the video, but claims that it is “only the scapegoat”.

“The real problem is an ultra -processed, chemically altered wheat, whitish, jokes and vitamins filled with vitamins soaked in glyphosate,” he concluded.

Rogan added, “I know when I cut these things in my diet, he made a giant difference.”

He said that an exception is the pasta paste bread, which he said is “fantastic for you.”

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For those who eat bread, Rogan said, “You have to get it from a place that has inheritance wheat.”

(Inheritance wheat, also known as heritage wheat, refers to older varieties that have not been genetically modified and can have a higher nutritional value.)

The list of ideal ingredients

Erin Palinski-Wade, a New Jersey-based dietitian, author of “Two-Day Diabetes Day”, says that bread is not needed to improve your health, but said that not all varieties are created the same.

“There is a wide range of breads, from which they can negatively affect your health to options that offer possible health benefits,” he said in an interview with Fox News Digital.

“The first ingredient is what constitutes most of the bread, so it should be a whole grain.”

Breads made with refined flours, such as white bread, can cause quick spikes and blood sugar accidents, increasing the risk of weight gain and diabetes type 2 over time, warned the dietitian.

Instead, it is recommended to opt for brown and fiber breads that decompose more slowly, helping to stabilize blood sugar and to improve long -term glycemic control.

When you choose a bread, it is important to read the labels carefully and evaluate the list of ingredients, advised Palinski-Wade.

“The first ingredient is what constitutes most of the bread, so it should be a whole grain,” he said. “From there, the shorter the list of ingredients, the better.”

According to the dietitian, a list of ingredients consisting of whole grains, yeast and a little salt, as well as limited added sugars and preservatives, is ideal. “Some brands also add seeds or legumes,” he added.

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Among the breads bought in the store, one of the main recommendations of Palinski-Wade is the Ezekiel bread, which includes large and legumes, uses a minimum processing and limited added sugars and preservatives.

“Another easy -to -find choice is Dave’s bread bread line,” he shared. “Made of organic whole cereals, this line of bread contains minimal preservatives, added sugars or large refined.”

In general, the dietitian said, it is best to choose bread that contains mostly whole large with little sugars and added preservatives, it has a taste that enjoys and works for its lifestyle.

Julie Stefanski, RDN, a spokesman for the Chicago Academy of Nutrition and Dietetics, said that combining the whole bread as potentially harmful is a “great surplus”.

“As North -Americans, we have access to a huge number of food options,” Fox News Digital told Fox. “When you decide what kind of bread you buy, a person should consider how often you choose, what portion consumes and their medical problems.”

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Those who eat bread frequently or in various portions may want to prioritize choosing a healthier option and whole grain, he advised.

“When you choose the bread with less preservatives and simpler ingredients, consumers need to be aware that bread will not last so long and may have to be frozen and toasted to end with whole bread,” said Stefanski.

Is the acid pasta really better?

It has been shown that acidic pasta bread has a lower glycemic index (GI) that white bread, Stefanski pointed to and can therefore be easier to digest than other wheat breads.

“A lower glycemic index (which measures the speed with which the food gives the glucose levels of a person) means that the bread is digested and turns into blood sugar slightly slower than typical white bread,” he said.

“In the process of making acid pasta bread, bacteria and boot yeast for bread partially break down the carbohydrates found in wheat.”

People who are usually sensitive to the digestion of sugars in wheat may notice less problems with swelling, gas and digestive when they eat acid pasta bread compared to other varieties, according to Stefanski.

Palinski-Wade agrees that acid pasta bread is a good option, but “it is not higher.”

“If you eat commercial white bread, the glucose of this starch becomes very quickly into blood glucose.”

“Whole grain whole pasta would be better than white paste, but grain breads would most likely be higher in antioxidants, fiber and nutrient composition,” Fox News Digital told.

Making your home pasta bread at home can be a healthy choice, added Palinski-Wade, but it is not always a feasible option for people who are short or traveling.

Avoiding the rise of sugar

Dr. Jason Fung, a doctor based in Toronto, who is also an intermittent fasting expert, agreed that the effect of bread on health hinges not only on their carbohydrate content, but also in the speed with which starches are absorbed in blood flow.

“If you eat commercial white bread, the glucose of this starch becomes very quickly into blood glucose,” reiterated Fox News Digital.

“This is due to the fact that flour is very refined: eliminate fiber, fats, proteins and the bran, which all slow absorptions – and is also very finely land.

The textures and emulsifiers of the commercial white breads, which are added to make them smoother and easier to eat, also make them digest and absorb faster, said Fung.

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“You can see the effect of this on the glycemic index, which measures the speed with the speed with glucose,” he said.

The GI is a scale of 0 to 100, and 100 are the highest glucose pricks. White bread has a very high GI of 73, said Fung, while the integral wheat of the machine is not much better, at the age of 70.

To counteract this effect, FUNG recommends choosing any of the following healthiest options.

• Stone stone flour
• The ezekiel bread (the sprouting process drops to about 36 years, with more fat and protein)
• Paste bread (acid slows absorption)
• Pumpernickel (land rye flour and pasta paste owner, with a GI of about 50 years)
• Rye bread (rye flour is denser, more chewed and slower digesting, with a GI of about 45-50)

“You can also slow glucose absorption by eating bread with olive oil and also vinegar,” Fung advised.

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Palinski-Wade agreed that it is important to carefully choose what bread is combined.

“Choosing bread with low glycemic index and combining them with fat -rich foods, proteins or fiber can help minimize blood sugar spots and support better glucose management,” he said.