For many years, sandwich bread has established itself as a breakfast essential. Easy to use and practical to store, it is eaten both in the form of toast and as a savory sandwich. The problem ? Unlike its cousin (wholemeal bread), it promotes cravings and weight gain. Vanessa Bedjaï-Haddad, dietician-nutritionist, explains to us why it whets the appetite so much.
Sliced bread, an ultra-processed food
Whether enjoyed as toast for breakfast or as a savory slice of bread at dinner time, sandwich bread occupies a special place on our plates. However, it is not a “real bread”, but an ultra-processed food, with a high glycemic index.
“This type of bread is often made with ingredients of low nutritional quality, such as added sugars, lower quality fats and various food additives intended to improve its texture and preservation”, Julie Boët told us in a previous interview.
Beyond the water, flour, sugar and salt it contains, it contains many other ingredients harmful to our health. According to a survey of 60 Million consumersalmost half of the sandwich breads on sale in the supermarket contain traces of pesticides or mycotoxins – responsible for acute poisoning which is sometimes fatal.
Another fault of this white bread often pointed out: its relatively high glycemic index. Concretely, this means that it causes a rapid rise in blood sugar levels. As a result, the energy provided is short-lived and is often accompanied by cravings and other breakdowns…
Why sandwich bread is less filling, according to our expert
Sliced bread is often made with very refined flours, low in fiber, and its very soft texture also makes it easier and quicker to eat.
“Result: it is digested more quickly, which causes blood sugar to rise more quickly… then to drop more quickly as well. This variation can encourage the return of hunger sooner after the meal,” confides Vanessa Bedjaï-Haddad.
“Conversely, traditional bread, especially if it is leavened and made from less refined flour, generally contains more fiber and a denser structure. It is therefore digested more slowly, and thus contributes to longer-lasting satiety.”
This does not mean, however, that you should completely ban sandwich bread from your diet.
“Sandwich bread is not “forbidden”, but it is often less filling than more wholemeal or sourdough breads, and this must be taken into account. The ideal remains to favor unrefined breads and to combine them with proteins or fats (eggs, cheese, oilseed puree, etc.) to improve satiety”, advises the dietitian.
On a daily basis, remember to favor all other breads richer in fiber, and even try “homemade bread” recipes for the bravest.