The thing about bread is, it comes shaped like rolls.
Interestingly, data shows that the average price of bread consumption rose by roughly 2.2% last year. Still, Americans seem to have a strong fondness for bread—whether it’s baguettes or brioche. Around 97% of households are buying it weekly, and they often go for healthier options, like breads made with nuts that are high in fiber and protein but low in carbs.
Yet, there’s a catch: bread probably shouldn’t be a regular feature in most American diets.
“About 75% of the U.S. population is either overweight, obese, or dealing with type 2 diabetes, which is largely due to insulin resistance,” explained Teresa Link, a registered dietitian and metabolic health educator at Virta Health. She added that “high-carb foods, like bread, may exacerbate insulin resistance over time.”
But don’t rush to eliminate carbs entirely—Link emphasizes that there’s a distinction. For the approximately 25% of Americans who aren’t insulin resistant, there are still bread options that can be enjoyed in moderation. She even offered alternatives for those who should be more cautious.
What is insulin resistance?
Insulin is a crucial hormone from the pancreas, helping move blood sugar (glucose) into cells for energy.
“Insulin resistance happens when cells start to ignore insulin and struggle to use carbohydrates (glucose) effectively,” Link detailed.
“Over time, insulin levels go up, leading to a drop in metabolic health,” she noted. In simple terms, it’s a challenge in managing carbohydrate intake well.
Some might not notice any symptoms, but things like skin tags or dark patches in certain areas might occur. Additional signs can include weight gain, high blood pressure, unscheduled menstrual cycles for women, and fatigue. Blood tests can help determine insulin resistance.
Which bread is best for those without insulin resistance?
“If you fall into that 25% of people without insulin issues, you can incorporate bread into your diet, but do so cautiously,” Link suggested.
“Look for sprouted grain breads, which are less impactful on carbs, or authentic sourdough, as its natural fermentation can help mitigate blood sugar rises.”
Sprouted grain breads are made from whole grains like wheat and barley, soaked, and then sprouted before being ground into flour. Sprouting enhances nutritional benefits such as iron and magnesium, makes digesting easier, and lowers glycemic impact, all contributing to a more nutritious option than white bread.
Brands like Food for Life’s Ezekiel 4:9 and Dave’s Killer Bread are popular choices.
True sourdough is made with flour, water, salt, and a starter of wild yeast and bacteria. The fermentation process contributes to nutrient absorption and releases minerals, making it easier to digest compared to regular bread.
If opting for sourdough, ensure the label states “natural yeast” without additional acids or commercial yeast. Though you could make it at home or, I guess, just befriend Taylor Swift—who knows what she’s baking!
While Link supports sourdough and sprouted types, she cautions against wholemeal breads. “Often seen as a healthier choice, they can still trigger the same blood sugar and insulin spikes as white bread,” she advised.
Which bread is best if you have insulin resistance?
“Reducing or steering clear of conventional bread is crucial for improving metabolic health,” Link said for those struggling with insulin resistance.
Fortunately, Virta Health offers various resources aimed at weight loss and reversing type 2 diabetes, including bread alternatives.
They even have recipes for frying pan bread incorporating cheese using almond and flaxseed flour instead of standard flour.
Low carb dinner rolls can be made with coconut flour and psyllium husk instead of regular flour.
Plus, consider swapping taco tortillas for lettuce leaves and using portobello mushrooms in place of burger buns. And hey, think of all the money saved not buying bread!
