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Bread is, well, on a roll.
Though the average price of bread rose about 2.2% in the last year, America is still in a loaf affair with buns, baguettes and brioche. Some 97% of US households buy bread weekly, with health nuts increasingly snapping up grainy goodness rich in fiber and protein and light in carbs.
The problem is that bread shouldn’t be a staple in most Americans’ diets.
“About 75% of the US population is overweight, obese or has Type 2 diabetes — conditions driven by insulin resistance,” registered dietitian Theresa Link, a diabetes educator and metabolic health expert from Virta Health, told The Post.
“High-carb foods like bread can worsen insulin resistance over time.”
But don’t curb your carb enthusiasm just yet. Link shares bread picks for the roughly 25% of Americans who are not insulin-resistant — and bread-like swaps for everyone else.
What is insulin resistance?
Insulin is a key hormone produced by the pancreas that lets blood sugar (glucose) enter cells for use as energy.
“Insulin resistance occurs when cells stop responding properly to insulin, making it harder for carbohydrates (glucose) to be used for energy,” Link explained.
“Over time, insulin levels rise, worsening metabolic health,” she added. “Simply put, insulin resistance is the inability to tolerate carbohydrates well.”
People with insulin resistance may not experience any symptoms, while others might notice skin tags or dark, velvety patches in their armpits, groin or neck.
Weight gain, high blood pressure, irregular menstruation and fatigue are also classic signs. Blood tests can help confirm insulin resistance.
Which bread is best if you’re not insulin-resistant?
“If you’re in the roughly 25% of people without insulin resistance, bread can reasonably fit into your diet,” Link said.
“The best options are sprouted grain bread, which has a lower carb impact, and authentic sourdough, where natural fermentation helps reduce blood sugar response.”
Sprouted grain bread features whole grains (like wheat, barley, spelt) that have been soaked to sprout before being mashed or ground into flour.
There are several benefits to sprouting — it boosts nutrients like iron, zinc, magnesium and folate, breaks down starches to improve digestibility and lowers the glycemic index for better blood sugar control.
The results are sweeter, denser, more nutrient-rich and gut-friendlier than white bread.
Popular brands include Food for Life’s Ezekiel 4:9 and Dave’s Killer Bread.
Authentic sourdough, for its part, is naturally leavened bread made from flour, water, salt and an active sourdough starter (consisting of wild yeast and lactic acid bacteria).
The natural fermentation process is crucial — it unlocks minerals and creates prebiotics that feed gut bacteria.
The finished product provides antioxidants, supports heart health and boasts a lower glycemic impact than standard breads. It also has a tangier flavor, a chewier crumb and a crustier exterior.
If you’re looking to buy authentic sourdough and not “sourfaux,” make sure the label mentions “natural leavening” without added acids or commercial yeast.
You can also make it at home — or make friends with Taylor Swift.
And while Link advocates for sourdough and sprouted bread, she cautions against whole-grain breads.
“These are often marketed as healthy,” she warned, “but they’re still highly processed and typically cause blood sugar and insulin spikes similar to white bread.”
Which bread is best if you’re insulin-resistant?
If you’re insulin-resistant, Link reports that “reducing or avoiding traditional bread is key for improving metabolic health.”
Luckily, Virta Health — which aims to help people lose weight and reverse their Type 2 diabetes — has a bevy of options for bread substitutes.
There’s a recipe for skillet bread with cheese that subs almond flour and flaxseed meal for traditional flour.
In the low-carb dinner rolls, traditional flour is swapped for coconut flour and psyllium husk powder.
You can also replace taco tortillas with lettuce and burger buns with portobello mushrooms.
And think of all the dough you’ll save by not buying bread!
