Why You Should Avoid Commercial Bread

Commercial bread isn't healthy and can even lead to health problems due to its high content of calories, trans fat and sugar, among other things.
Why You Should Avoid Commercial Bread

Last update: 12 January, 2020

Commercial bread is tempting due to its irresistible sweet taste and the fact that it’s very easy to find. However, it’s actually junk food. Continue reading to find out why this type of bread isn’t healthy and why you shouldn’t consume it too often.

Commercial bread, a junk food

What do you think of when you hear the term “commercial bread”?

In case you don’t already know, this term refers to a group of products includes various types of bread such as buns, bread, cakes, cookies, breakfast cereals, bars, chocolates, etc. All these foods have some common characteristics, such as their excess of:

  • Calories
  • Refined flour
  • Trans fats and poor quality vegetable oils
  • Trans fat
  • Sugar

Let’s see what these components of commercial bread are and what the dangers are of consuming them.

Commercial bread is a calorie bomb

This is because it contains a high amount of calories concentrated in a small volume. In fact, just 3.5 ounces give you an average of 450 kcal, which is equivalent to eating 21 ounces of potatoes or 564 ounces of green beans. It also amounts to an hour of exercise to burn it. This amount of kilocalories accounts for 30% of the total calories a person consumes per day.

Most of the calories in commercial bread are empty calories, which means they don’t contribute anything to your body. That’s lots of calories with few to zero nutrients. This is because they don’t contain good quality proteins or healthy fats or fiber or micronutrients, except salt. However, this is usually present in very high amounts.

It contains hydrogenated oils/trans fats

Hydrogenated oils or trans fats are the results of a chemical process that has many profitable advantages for the food industry because they’re cheaper. The industry introduces hydrogen to oil at very high temperatures so it becomes solid.

Thus, these foods last a lot longer, are more addictive and are easier to cook. Consuming as little as 0.2 oz of trans fat is harmful to your health.

An array of pastries.

Commercial bread contains too much sugar.

According to the WHO, the sugar in your diet shouldn’t exceed 5% of your daily diet. Thus, you shouldn’t consume more than about 7 lumps, or 1 ounce, for adults and about 4 lumps, or 0.69 ounces for children per day. For example, just by consuming four chocolate cookies, which have about 1.2 ounces of sugar, equivalent to 8.5 lumps, you’ve already exceeded your daily limit.

Refined sugars and simple sugars such as sucrose, glucose and inverted sugar syrup considerable increase blood insulin levels, contributing to a risk of type 2 diabetes.

it has high salt content.

The vitamin and antioxidant content are non-existent in these products and promote the production of free radicals. The presence of minerals is also very poor, with sodium as the only mineral but in excess. As you know, high salt intake could lead to high blood pressure.

It contains refined flours.

Refined flours usually undergo an industrial process to create thinner and smaller particles by eliminating part of the fundamental components of whole-grain flours. They give rise to ingredients that are easier to digest to allow them to be used more easily in pastry products.

Thus, these flours eliminate bran and germ, which is precisely where the vitamins, minerals, and fiber are present.

Commercial bread contains poor-quality vegetable oils.

One of the reasons why industrial pastries aren’t healthy is because of their content of poor quality vegetable oils. These are refined oils that have had their vitamins and minerals extracted.

Their elaboration consists of an industrial process where they use very high temperatures that produce the oxidation of fats and chemical products. These types of oils supposedly enhance the taste of food and make it “tastier.” Also, it lowers production costs. As you can see, they substitute quality oils for unhealthy ones.

A tablespoon of olive oil.

This may also be of interest to you: 6 Foods You Should Eat if You Have Stomach Ulcers

Commercial bread can lead to health problems

This industry seriously damages your health due to the ingredients they use. Commercial bread poses many health threat because:

It’s highly addictive.

The degree of processing of a product and the combination of the fats and sugars it contains makes you crave them but they don’t satisfy you. At least according to this study published in PlosOne.

Also, sugars reduce stress in our body by decreasing blood cortisol levels. So, when we are stressed, we turn to pastries and we can become dependent.

Commercial bread leads to obesity and diabetes.

It can cause weight gain due to its high caloric intake and the rest of the ingredients it contains. Also, as we mentioned above, this kind of product stimulates your appetite but doesn’t fill you, so you eat more than you should.

Since these products have a high glycemic load, the consumption of commercial bread is directly linked to the risk of type 2 diabetes.

It increases your risk of cardiovascular diseases.

The consumption of trans fats, refined oils and salt increases your risk of hypertension and high cholesterol, which leads to an increased risk of cardiovascular diseases. Also, these compounds contribute to the oxidation of LDL lipoproteins, inflammation and the elevation of triglycerides in your blood.


In conclusion, commercial bread doesn’t bring you any nutritional benefits. In fact, it may be harming your health. Try to eliminate it or reduce it as much as possible and opt for healthy homemade bread and sweets instead.

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  • Islam A., Amin MN., Siddiqui SA., Hossain P., et al., Trans fatty acids and lipid profile: a serious risk factor to cardiovascular disease, cancer and diabetes. Diabetes Metab Syndr, 2019. 13 (2): 1643-1647.
  • Johnson RJ., Sánchez Lozada LG., Andrews P., Lanaspa MA., Perspective: a historical and scientific perspective of sugar and its relation with obesity and diabetes. Adv Nutr, 2017. 8 (3): 412-422.
  • Schulte, E. M., Avena, N. M., & Gearhardt, A. N. (2015). Which foods may be addictive? The roles of processing, fat content, and glycemic load. PloS one10(2), e0117959.