White bread is a breakfast staple -- it's fast, affordable, and familiar. But underneath that soft slice lies refined flour stripped of fiber and nutrients, which means your body processes it very differently from whole grains. Understanding these five risks can help you make smarter choices without giving up toast entirely.

White bread is made from refined flour (maida in India), which your body breaks down quickly into sugar. This causes your blood glucose to shoot up fast, then drop sharply an hour or two later.

These ups and downs leave you feeling hungry again soon after eating, even if you had a full meal. Over time, frequent spikes can increase your risk of developing type 2 diabetes and insulin resistance.

Pair toast with protein (eggs, paneer, peanut butter) or switch to whole-grain bread, which digests more slowly and keeps blood sugar steadier.