Nutritionists are addressing Joe Rogan’s recent claims about the negative impact of American bread on health, offering guidance on selecting healthier whole-grain options with fewer preservatives. During a recent episode of his podcast, Rogan expressed concerns that most bread in the U.S. contributes to inflammation and unhealthy dietary habits. He suggested that bread from countries like Italy is a healthier alternative.
Rogan also shared an Instagram reel from holistic health influencer Dennis Echelbarger, who criticized the use of ultraprocessed, chemically altered, and genetically modified wheat in bread. He argued that these ingredients are responsible for symptoms like bloating and fatigue, rather than gluten alone. Rogan reported feeling significant improvements after eliminating these types of bread from his diet, highlighting sourdough bread as a beneficial exception.
Dietitian Erin Palinski-Wade, author of ‘2-Day Diabetes Diet,’ emphasized that while it’s not necessary to completely avoid bread, it’s essential to recognize that not all varieties are equally healthy. She warned against refined flours, such as those used in white bread, which can cause rapid spikes in blood sugar and increase the risk of type 2 diabetes. Instead, Palinski-Wade recommended whole-grain and high-fiber options that break down more slowly, aiding in long-term glycemic control.
When shopping for bread, Palinski-Wade advised careful label reading, suggesting that the first ingredient should be a whole grain. A short ingredient list with minimal added sugars and preservatives is ideal. She highlighted Ezekiel bread and Dave’s Killer Bread as examples of healthy options, both containing organic whole grains and limited additives.
Julie Stefanski, a spokesperson for the Academy of Nutrition & Dietetics, noted that categorizing all bread as harmful is a simplification. She emphasized the importance of considering individual dietary needs, frequency of consumption, and portion size when choosing breads. Sourdough bread, with its lower glycemic index, was identified as easier to digest and potentially beneficial for those sensitive to wheat sugars.
Dr. Jason Fung, an expert in intermittent fasting, further explained that the absorption rate of carbohydrates in bread significantly affects health outcomes. He pointed out that commercial white bread’s refined flour leads to rapid glucose spikes, which can be mitigated by pairing bread with fats, proteins, or fibers to support better glucose management.