Toasted vs. Untoasted Bread: Is One Healthier & Easier Digest? Experts Weigh In

Toasting (and dehydrating) your bread might actually be associated with a few potential health benefits1. But is it significant enough to matter? And are there any dangers to toasting your bread? For the inside scoop (er, slice?), two nutritionists offer their take.

As straightforward as it sounds, your delectably crispy piece of toast is, well, a slice of bread with some heat. On a biochemical level, however, there's a string of chemical reactions that happen when fresh bread loses its moisture and turns brown. Known as the Maillard reaction, this chemical response is responsible for the darker hue, intricate flavors, aroma, and texture in toasted bread.

Jess Cording, M.S., R.D., CDN, INHC, adds that toasted bread technically has a slightly lower glycemic index (GI) because those aforementioned chemical reactions break down the carbs. "But I wouldn't tell someone that toasting their bread will drastically impact its nutrient density in a big-picture sense," she says.

But when it comes to optimal digestion, you're probably better off opting for specific types of bread—rather than worrying about toasting it. "I most often find myself recommending sprouted-grain bread," says Cording. "The sprouting process breaks down the grains' starches, making them easier to digest because they are, essentially, pre-digested when you eat them."

Cording explains, "When foods are heated to high temperatures, a potentially carcinogenic compound called acrylamide forms from the starches and amino acids (arginine) present in food." If your bread is lightly toasted, that's totally fine, "but if you get any char on there, there's more of a chance that some acrylamide was formed," she says.

When it comes to toasted versus untoasted bread, toast may be the winner here—particularly for anyone watching their carb or sugar intake. (Just be sure to avoid charring your slice, whatever you do!) The bigger winner, however, is the quality and type of bread you choose. Opting for nutritious toppings to take your toast to the next level doesn't hurt, either.