Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

The Hidden Danger in Bread (It’s NOT Gluten)

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Mar 18, 2026

They unpack why bread’s starch, not gluten, causes rapid blood sugar spikes and insulin surges. They show how common wheat in everyday foods can drive fatty liver, small dense LDL, and glycation. They challenge whole wheat and gluten-free myths and highlight modern wheat changes. They finish with grain-free alternatives and bread-like recipe ideas.

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INSIGHT

Bread Feels Sweet Because Starch Quickly Becomes Sugar

Bread is mostly starch, which saliva enzymes quickly break into sugar and causes a fast blood sugar spike.
Dr. Eric Berg demonstrates chewing bread tasting sweet within ~30 seconds because starch chains convert to glucose rapidly.

INSIGHT

Bread Spikes Blood Sugar As Much As Table Sugar

Bread has a glycemic index around 75, comparable to table sugar, meaning it can spike blood sugar as fast as sugar does.
Some charts show bread creating even higher spikes than sugar depending on the bread type and preparation.

ADVICE

Avoid Gluten Free Products Made With Industrial Starches

Avoid assuming gluten-free products are healthier because they often replace wheat with industrial starches like potato, rice, tapioca, or corn starch.
These substitutes produce the same or worse blood sugar spikes without gluten.

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The real danger in bread isn’t the gluten. In this video, we’ll explain why bread can be unhealthy, how it affects insulin and blood sugar, and what you can eat instead if you decide to stop eating bread.

0:00 Introduction: Why bread is unhealthy

1:14 The bread blood sugar spike

1:50 The gluten myth

2:54 Bread dangers

6:37 Is whole wheat bread healthy?

7:40 Gluten allergies

8:22 Modern wheat dangers

Download Dr. Berg’s Free Daily Health Routine: https://drbrg.co/45qtO07

Bread is mostly starch, which is a chain of glucose molecules. Even if the label says zero grams of sugar, that starch is quickly broken down into sugar in your bloodstream.

Wheat is in many of the foods people eat regularly: pizza, cereal, granola bars, and more. The average American consumes wheat almost every day.

One of the biggest problems with bread is the blood sugar spike. In some cases, bread can spike your blood sugar even more than table sugar, despite being labeled as having zero sugar.

Gluten-free bread isn’t always a healthier option. Many gluten-free breads are made with potato starch, rice flour, tapioca starch, or cornstarch instead of wheat flour. These ingredients can spike blood sugar just as much as, if not more than, regular sugar. The starch in bread doesn’t just affect blood sugar. It may also contribute to higher LDL cholesterol, fatty liver, and glycation.

When bread spikes your blood sugar, insulin is released to bring it down. But where does the excess sugar go? Much of it gets converted into stored fat in the liver and around the belly. Over time, repeated blood sugar spikes and high insulin levels can lead to insulin resistance.

While a small percentage of people have a true gluten allergy or sensitivity, for many others, the real issue with bread is the starch. Modern wheat has also been heavily hybridized and engineered to contain higher levels of gluten.

Dr. Eric Berg DC Bio:

Dr. Berg, age 60, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the Director of Dr. Berg Nutritionals and author of the best-selling book The Healthy Keto Plan. He no longer practices, but focuses on health education through social media.

Disclaimer:

Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.