What happens to your blood pressure when you eat white bread regularly

White bread is a staple in many households in the United States. While it’s not necessarily “bad” for you, it can raise your blood pressure because it’s made from refined grains that lack fiber and nutrients.

Sodium content can increase blood pressure

White bread can increase your sodium intake, which can increase blood pressure.

“Bread, including white bread, is often a relatively high-sodium food, and high-sodium eating habits are associated with high blood pressure,” said Gena Hamshaw, MS, RDN, CDN, registered dietitian and outpatient clinical nutrition coordinator at Mount Sinai Kidney Center.

If you like white bread but want to lower your blood pressure, Hamshaw said it’s best to eat it in moderation.

You’re Missing the Benefits of Whole Grain Bread

Eating white bread may also mean you’re less likely to eat whole grain foods, which are associated with lower blood pressure, said Stephani Johnson, RDN, DCN, assistant professor in the department of clinical and preventive nutrition services at the Rutgers School of Health Professions.

“White bread is made from refined flour, made by removing the bran and germ from the grain. This process results in a flour that is less rich in fiber, vitamins and minerals than whole grain flour,” Johnson explained.

The DASH (Dietary Approaches to Stop Hypertension) diet is associated with better blood pressure control, with an emphasis on whole grain consumption.

“Therefore, frequent consumption of refined grains such as white bread can crowd out whole grains from the diet,” Johnson said.

Other health effects of eating white bread

Eating an excessive amount of white bread can also make you vulnerable to other health problems, Johnson said. These include:

• Difficulty managing blood sugar: Baked goods made from refined grains have high glycemic indices, meaning they raise blood sugar levels after eating. Over time, this can lead to insulin resistance and increase the risk of type 2 diabetes.
• Digestive problems: Since white bread is low in fiber, which your body needs to properly digest food, it can lead to constipation.
• Weight gain: Fiber helps promote satiety. Frequent consumption of refined grains can lead to an increase in overall intake and contribute to weight gain over time.

Should you eat white bread daily?

If you’re looking to lower your blood pressure, you don’t have to give up white bread. “If you can find a white bread with 140 milligrams of sodium or less per slice, that’s a good option,” Hamshaw said.

That said, variety is always best. Eating white bread daily isn’t necessarily bad, as long as you make sure you eat nutritious foods throughout the day.

“Integrate your white bread into a balanced diet that provides vegetables, fruits, protein, healthy fat sources and as much variety as possible,” Hamshaw said.

If you’re ready to change your diet, consider whole grain bread and sprouted grains, which are a good source of nutrition.

“They tend to be high in fiber, especially compared to white bread,” Hamshaw explained. “They contain, on average, a little more protein than their refined counterparts, and they tend to be rich in phytonutrients, chemical compounds that may have anti-inflammatory properties.”