The Unexpected Health Benefits of a Month Without Bread
A growing body of research suggests that cutting back on ultra-processed foods (UPFs) – and surprisingly, that includes bread – can have a significant impact on health, from reducing cancer risk to improving cholesterol levels. For one journalist, a month-long experiment to eliminate bread revealed a surprising struggle and tangible improvements in well-being.
The challenge began with a simple observation: watching her husband and children enjoy buttery toast with their eggs. A lifelong bread lover, she embarked on a “cold turkey” approach during January, a month already often associated with health-focused resolutions. Having previously experimented with cutting out alcohol, sugar, and social media, she found bread to be the most difficult indulgence to relinquish.
But why give up something so fundamental to so many diets? The answer lies in the evolving understanding of ultra-processed foods and their impact on the body. While bread has sustained humanity for millennia, the bread consumed today often bears little resemblance to its ancestral form.
UPFs are defined by their reliance on industrial ingredients – emulsifiers, preservatives, stabilizers, and artificial sweeteners – not typically found in a home kitchen. These foods are engineered to be cheap, highly palatable, and, as highlighted by Dr. Chris van Tulleken’s recent book, Ultra-Processed People, designed to encourage overconsumption and potentially harm health. Research links UPFs to a range of modern ailments, including anxiety, insomnia, and increased risk of chronic diseases like obesity, type 2 diabetes, cardiovascular illness, and even certain cancers.
The personal stakes were particularly high for this journalist, who was diagnosed with stage 3 breast cancer at age 40. After a grueling course of chemotherapy, radiotherapy, and surgery, she has been cancer-free for five years. Driven by a desire to minimize the risk of recurrence, she was willing to explore any potential preventative measure.
A recent meta-analysis of 17 observational studies published in the National Library of Medicine further fueled her resolve, revealing a significant association between UPF consumption and an increased risk of breast cancer – a 25% greater risk with high intake. While some UPFs are obviously unhealthy, like a bag of Haribo, bread often masquerades as a relatively innocuous food. In fact, bread is the most commonly eaten ultra-processed food in the UK, with 99.8% of British households regularly purchasing it and nearly 11 million loaves sold daily. White bread dominates consumption, accounting for 71% of the market, with Warburtons white sliced being the most popular choice.
The experiment wasn’t without its challenges. As a freelance journalist working from home, the temptation of toast with her morning coffee was ever-present. She quickly realized just how ingrained bread was in her diet – from quick lunches of beans on toast to cheese on toast with her children. Even seemingly healthy choices, like veggie burgers, often contained hidden breadcrumbs. A moment of realization came during a dinner of black bean quesadillas when her eight-year-old daughter pointed out that wraps were, essentially, bread.
One of the biggest hurdles proved to be soup, which felt incomplete without a side of bread. Seeking guidance, she consulted Dr. Federica Amati, head nutritionist at the personalized nutrition app Zoe. Dr. Amati emphasized the importance of prioritizing fiber, protein, and whole foods to maintain energy levels. Suggestions included grain or lentil-based salads, soups with beans or pulses, and veggie-packed omelets.
Dr. Amati clarified that not all bread is created equal. While some supermarket loaves are highly refined and contain undesirable additives, others are genuinely wholegrain, providing valuable fiber for gut health and blood sugar control. She noted that seeded bread is beneficial only if it’s based on a wholegrain foundation, and cautioned against the “health halo” surrounding some supermarket sourdoughs, which often utilize additives to mimic traditional fermentation.
To objectively assess the impact of her bread-free month, the journalist employed several metrics. A metabolic health blood test revealed raised cholesterol, specifically LDL cholesterol at 3.2mmol/L – slightly above the normal range for a 45-year-old. She also wore a Hilo band to monitor blood pressure and tracked her weight. Initially weighing closer to 10 stone, she had been surprised to find she’d gained weight, bringing her focus to her diet. While she doesn’t have a strong sweet tooth, savory snacks were a weakness.
At the end of the month, the results were encouraging. She lost 5 lb, her blood pressure improved to “optimal,” and, most significantly, her LDL cholesterol dropped to 2.5mmol/L – well within the healthy range.
Registered dietitian and author of How Not to Eat Ultra-Processed, Nichola Ludlam-Raine, explained that the reduction in cheese and butter consumption likely contributed to the cholesterol improvement, alongside the elimination of bread. She emphasized that bread isn’t inherently “bad,” but rather the volume consumed, what it’s eaten with, and the underlying motivations for eating it. Ludlam-Raine described three types of hunger – head, heart, and stomach – and noted that the urge for toast often stemmed from “head hunger” or emotional comfort.
Ludlam-Raine also pointed out that most food additives are safe in reasonable amounts and essential for preventing food spoilage. However, she acknowledged the growing concern around UPFs and the need for a more balanced diet rich in diverse, colorful vegetables, fiber, and fermented foods. She also highlighted a study suggesting that wholegrain ultra-processed foods may warrant removal from the UPF classification due to their health benefits.
For this journalist, the biggest takeaway wasn’t just the measurable health improvements, but a newfound awareness of her eating habits. She realized that eliminating bread didn’t necessarily lead to a search for alternative snacks, suggesting she wasn’t truly hungry, just craving the familiar comfort of toast. To further reduce her cancer risk, she plans to continue prioritizing whole foods, reducing alcohol, and staying active.
She now finds herself reaching for walnuts and fiber-rich beans and root vegetables instead of toast, supporting gut bacteria and overall health. While complete bread abstinence isn’t the goal, she’s relieved to learn that a wholegrain loaf can be a healthy part of a balanced diet. She even enjoys making her own soda bread from a simple recipe passed down from her mother.
Ultimately, she plans to continue enjoying seeded loaf with scrambled eggs on Sundays, but to forgo the mindless buttered toast on random Tuesdays. As with most things in life, she concludes, quality and quantity are key, and she’ll be paying more attention to both.
