Nutritionists Weigh In on Bread Choices After Joe Rogan’s Comments

Joe Rogan recently shared his concerns regarding American bread, suggesting that many options are unhealthy and can lead to inflammation. On an episode of “The Joe Rogan Experience,” he stated, “A lot of inflammation comes from the diet. Our bread is f***d. If you go abroad and try bread in Italy, it feels different.” His comments sparked attention from health experts, who offered advice on making healthier bread choices.

Rogan later referenced an Instagram reel from holistic health influencer Dennis Ekelberger, who indicated that bread can leave people feeling “bloated, brainy, and tired.” Ekelberger suggested that gluten might be misidentified as the main issue, calling it “just a scapegoat.”

Rogan pointed out, “The real problem is glyphosate-soaked, ultra-processed, chemically altered bread filled with fake vitamins.” He noted that avoiding such breads made a significant difference in how he felt. While he mentioned sourdough bread as a healthier option, he emphasized the importance of sourcing bread made from heirloom wheat, which generally does not undergo genetic modifications.

The Ideal Bread Ingredients

Nutritionist Erin Palinski-Wade, who authored “Two Days of Diabetic Food,” emphasized that while avoiding bread entirely isn’t necessary for health, not all breads are created equal. “There’s a wide range of options, some can negatively impact health while others may offer benefits,” she explained.

According to her, the first ingredient should ideally be whole grains, and it’s best if the ingredient list is short. She warned that breads made from refined flours, like most white breads, can create rapid blood sugar spikes, which can lead to weight gain and diabetes risks.

Instead, she recommends breads made from whole grains and those high in fiber, which can help stabilize blood sugar. Careful label reading is crucial when choosing bread, she advises.

Palinski-Wade suggested that Ezekiel bread, made from sprouted whole grains and legumes with minimal processing, is one of the better options. Another good choice is from Dave’s Killer Bread, known for its organic whole grains and limited preservatives.

In summary, the best breads are those made primarily from whole grains, with little added sugar or preservatives. It’s also important to find flavors that you enjoy and that fit your lifestyle.

Julie Stefanski, a representative for the Academy of Nutrition and Dietetics, cautioned against the oversimplification of all bread being unhealthy. She highlighted that the frequency of bread consumption and individual health conditions should guide choices. For those who consume bread regularly, prioritizing healthier options is advisable.

The Benefits of Sourdough

Sourdough bread has been noted for its lower glycemic index compared to white bread, which might make it easier to digest. Stefanski pointed out that sourdough’s fermentation process breaks down some carbohydrates in wheat, which could be beneficial for people sensitive to wheat. Palinski-Wade acknowledges sourdough as a good choice but not the best, stating it’s better to opt for whole grain sourdough or sprouted grain bread for more nutrients.

Dr. Jason Fung, a physician in Toronto, mentioned that the health impact of bread is not solely dependent on carbohydrates but also on how quickly starch gets absorbed into the bloodstream. He explained that commercially produced white bread causes quick spikes in blood sugar due to its refined nature. To mitigate these effects, he recommends options like Ezekiel bread, sourdough, and rye bread, which digest more slowly.

Overall, pairing bread with healthy fats, proteins, or fiber-rich foods can help manage blood glucose levels better. When selecting breads, consumers should focus on those with a high fiber content and fewer preservatives, being mindful that fresher options may not last long without proper storage.