The Best & Worst Kinds of Bread for Health & Longevity

🎯 Pop Quiz

Avoid Factory-Made Bread (0:40)

• Factory-made bread can be full of refined flour, added sugars, and preservatives. Your gut deserves better.

• These additives may give bread a long shelf life, but they strip away essential nutrients, including fiber.

• No fiber means your gut bacteria go hungry—and they’re the ones keeping inflammation down and metabolism high.

• Quick tip: if the ingredient list reads like a science project, leave it on the shelf.

Choose Freshly Baked or Traditional Bread (14:49)

• Freshly baked bread with minimal ingredients is the way to go. Think rustic, not plastic-wrapped.

• (Pop Quiz Spoiler 🤫) Sourdough bread made with Lactobacillus reuteri supports your gut health, immune system, and metabolism.

• Real sourdough has that natural tang from fermentation, not added vinegar or acetic acid. If you see those on the label, it’s not the real deal.

Mind Portion Sizes and Add-Ons (26:22)

• We’ve all been there: hungry at a restaurant and demolishing the breadbasket. But too much bread can overload your carb intake and turn into fat storage.

• Stick to one or two small slices, and choose smarter add-ons like olive oil or avocado instead of butter.

• Want a healthy, tasty snack? Try a slice of sourdough with mashed avocado, chili flakes, and a squeeze of lemon.

• Balance is everything—bread isn’t the enemy if it’s part of a well-rounded meal.

Be Cautious About Gluten (35:28)

• Gluten has a bad rap, but for most people, it’s not the villain it’s made out to be.

• If you don’t have celiac disease or sensitivity, gluten itself isn’t the problem—it’s often the additives in gluten-containing foods.

• Not sure if gluten affects you? Experiment. If cutting it out makes you feel better, go for it!

• Fun fact: many people find European breads easier to digest. Less processing, more flavor—it’s a win-win.

My Final Tips for Healthier Bread Choices

• A “whole grain” label doesn’t mean it’s 100% whole grain—read the ingredient list closely.

• Factory-made breads are often loaded with unnecessary fillers. Keep it simple with breads made from real, recognizable ingredients.

• Moderation is key—bread can absolutely fit into your diet when you choose wisely and don’t overdo it.

Watch the full video to learn more about healthy bread choices:

Love your food to love your health,
— Dr. William Li

World-renowned physician, scientist, and author of New York Times Best Sellers: Eat To Beat Disease: The New Science of How Your Body Can Heal Itself and Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer