As tempting as it is to go old-school and pick up soft white bread, nutritionally you’ll be better off leaving it on the shelf. White bread contains zero whole grains, which help stave off heart disease and diabetes.
Even breads labeled “multi-grain” are deceiving, says White. They can contain enriched flour—the stuff without fiber that’ll only spike your blood sugar, not fill you up.
Stock this instead: 100% whole-grain wheat or rye bread
“Look for a whole grain as the first ingredient in the ingredients list,” advises Elisa Zied, R.D., author of Younger Next Week. “Better yet, look for '100% whole grain' on the label. Men need three or more one-ounce servings of whole grains each day; they help with weight management and protect against many diet-related chronic diseases.”