The best and worst bread for your health, according to nutrition experts.

After Joe Rogan expressed his concerns about bread offers in the United States, experts share their advice to choose the healthiest varieties.

In a recent “The Joe Rogan Experience” episode, the famous Podcaster said that most breads in the United States are not healthy and contribute to inflammation.

“A lot of inflammation comes from the diet,” Rogan said. “Our bread is screwed – if you go abroad and you are going to eat bread in Italy, you will not feel bad at all.”

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Then, the Podcast shared an Instagram reel from the influential of holistic health Dennis Echelbarger (Denny_Dure) stating that the bread can leave people who feel “swollen, fogged and tired.”

Many point to gluten as the culprit, said Echelbarger in the video, but states that it is “only the scapegoat.”

“The real problem is ultraprocess wheat, chemically altered, bleached, joking and full of vitamins soaked in glyphosate,” he concluded.

Rogan added: “I know that when I cut those things from my diet, it made a giant difference.”

He pointed out that an exception is the bread of fermented mass, which according to him is “great for you.”

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For those who eat bread, Rogan said: “You have to get it out of a place that has wheat of the relic.”

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

The ideal list of ingredients

New Jersey headquarters, Erin Palinski-Wade, author of “2-day diabetes diet”, says it is not necessary to completely avoid bread to improve their health, but noted that not all varieties are created the same.

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

“The first ingredient is what constitutes most of the bread, so this should be an entire grain.”

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

Instead, he recommends opting for integral and high fiber breads that decompose more slowly, helping to stabilize blood sugar and improve long -term glycemic control.

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

“The first ingredient is what constitutes most of the bread, so this 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 composed of whole grains, yeast and a little salt, as well as limited aggregates 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 Palinski-Wade’s main recommendations is Ezekiel Breead, which includes integrated grains and legumes, uses a minimum processing and has additional sugars and preservatives.

“Another easy -to -find option is the loaves of the Dave murder bread,” he shared. “Made with organic integral grains, this bread line contains minimal preservatives, aggregate sugars or refined grains.”

In general, said the dietitian, it is better to choose bread that mainly contains integral grains with small sugars and aggregate preservatives, has a taste that enjoys and works for his lifestyle.

Julie Stefanski, RDN, spokesman for the Academy of Nutrition and Dietetics in Chicago, said that grouping all bread as potentially harmful is a “great excessive simplification.”

“As Americans, we have access to a huge amount of food options,” Digital’s News told News. “By deciding what kind of bread buy, a person should consider how often he chooses it, how big is a portion and his own medical problems.”

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Those who eat bread frequently or in multiple portions may want to prioritize the choice of a healthier and more comprehensive option, he advised.

“When choosing the bread with less preservatives and simpler ingredients, consumers must take into account that the PAN will not last so much, and it is possible that it should freeze and toast to eventually use a complete bread,” Stefanski said.

Is it really better?

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

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

“In the process of making fermented mass bread, bacteria and yeast in the bread initiator partially decompose the carbohydrates that are in wheat.”

People who are generally sensitive to digesting sugars in wheat can notice less swelling, gas and digestive problems when eating mother mass bread compared to other varieties, according to Stefanski.

Palinski-Wade agrees that fermented mass bread is a good option, but “not superior.”

“If you eat commercial bread, glucose on that starch becomes very, very quickly into blood glucose.”

“The mother -grain mother mass would be better than the white mother dough, but the grain breads would probably be superior in antioxidants, fiber and nutrient composition,” Digital News told News.

Making your own fermented mass bread can be a healthy choice, added Palinski-Wade, but that is not always a feasible option for people who have little time or travel.

Avoid sugar peak

Dr. Jason Fung, a doctor with headquarters in Toronto who is also an intermittent fasting expert, agreed that the effect of bread on health depends not only on its carbohydrate content, but also in the speed with which the starches are absorbed in the bloodstream.

“If you eat commercial bread, glucose on that starch becomes very quickly in blood glucose,” News Digital reiterated.

“This is because the flour is very refined: eliminating fiber, fats, proteins and bran, which slow absorption, and is also very finely ground. This fine routine creates white flour, which is a powder that is rapidly absorbed by intestinal cells.”

Texturizers and emulsifiers in commercial breads, which are added to make them soft and easier to eat, also make them digest and absorb more quickly, Fung point out.

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

The GI is a scale from 0 to 100, being 100 the highest glucose peaks. White bread has a very high IG of 73, Fung said, while the whole wheat of the machine is not much better, at 70.

To counteract this effect, Fung recommends choosing any of the following healthier options.

• Stone flour
• Ezekiel bread (the outbreak process reduces GI to approximately 36, with more fat and proteins)
• Fermented mass bread (acid slows absorption)
• Pumpernickel (rye flour in the course and initiator of fermented mass, with an IG of approximately 50)
• Rye Breed (rye flour is denser, more chewable and slower to digest, with an IG of approximately 45-50)

“It can also slow down the absorption of glucose eating bread with olive oil and also vinegar,” Fung advised.

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

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