08/18/2025
Are All Breads and Deserts Bad?
Not all — but most of the ones you find in grocery store aisles or at fast food chains are. These usually contain refined white flour, added sugars, and processed oils, making them ultra-processed foods (UPFs).
However, there are breads and desserts that can fit into a healthy eating plan — especially if they’re made with whole ingredients, have fiber, and avoid unnecessary additives.
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The Better Bread Options to Look for:
• 100% Whole Grain / Whole Wheat Bread – the first ingredient should be “whole wheat flour” or “whole grain [name].”
• Sprouted Grain Bread (like Ezekiel bread) – made from sprouted whole grains, higher in protein and fiber.
• Sourdough (Traditional Fermented) – real sourdough uses natural fermentation, which improves digestibility and gut health. (Caution: many “sourdough” breads at grocery stores are just flavored white bread—check labels.)
• Rye or Pumpernickel (whole grain) – denser, high in fiber, and slower to spike blood sugar.
Avoid:
• “Multigrain” breads where the first ingredient is enriched wheat flour. Yep, “Multigrain” often just means several refined grains.)
• “Light” breads — usually ultra-processed, filled with additives and artificial sweeteners.
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The Better Dessert Options
Healthy desserts don’t mean “no sugar ever” — it means choosing versions made with whole ingredients that don’t overwhelm insulin sensitivity.
Examples:
• Dark Chocolate (70% cacao or higher) – less sugar, rich in antioxidants, and beneficial for heart and brain health in moderation.
• Fruit-Based Desserts – baked apples with cinnamon, grilled peaches, or fruit salad with a dollop of Greek yogurt.
• Homemade Oatmeal Cookies – made with rolled oats, nut butter, and minimal sweetener (like honey or mashed banana instead of refined sugar).
• Greek Yogurt Parfait – plain Greek yogurt with berries and a sprinkle of nuts.
• Almond Flour or Coconut Flour Treats – lower glycemic impact and higher protein/fiber compared to white flour pastries.
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The Middle Ground
Some desserts and breads are “less bad” rather than truly healthy”:
• Angel Food Cake → lower fat and calories, but still refined flour + sugar.
• Banana Bread → can be healthy if made with whole grain flour and less sugar, but store-bought versions are usually loaded with sugar and oil.
• Gluten-Free Pastries → often marketed as healthy, but many are made with refined starches (tapioca, rice, potato flour) and lots of sugar.
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The Takeaway
Not all breads and desserts are created equal:
• Whole grain, sprouted, or naturally fermented breads can support gut health and more stable blood sugar.
• Desserts made with whole ingredients (fruit, nuts, oats, dark chocolate, yogurt) are far better than refined pastries, cakes, or packaged sweets.
• Portion matters — with the holidays around the corner…..you don’t have to be “that person”. You know the person that lectures every one on the unhealthy offerings during the holidays. Enjoy. Be Happy. But be mindful and have a small portion.
One final thought. Since I mentioned “The Holiday Season” ….and it’s almost right around the corner starting in late October….remember that during these winter months it’s natural for our metabolism to slow down. You can still loose healthy weight but it may not show up on the scale at the same rate as before. It may not be a stretch to say that “every pound not gained during The Holiday Season…..is a pound lost.”
