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Good news for all bread lovers! You can eat bread and still lose weight! If you are wondering how?
The simple trick is knowing the list of best breads for weight loss1. There are a lot of healthier options among bread that actually help with the weight loss plan. Even though bread is believed to be a fattening agent, on the contrary, bread can be the best fat-fighting agent 2as bread is low in fat and naturally high in fiber.
So, if you are a bread lover and are looking for a healthy bread to eat, here is a list comprising of all the
Best Bread for Weight Loss:
1. Sprouted Whole Grain Bread
How does it help?
Sprouted whole-grain bread is the best bread for weight loss as they have high nutritional content and are also low in calories compared to white bread. They will help you feel satisfied and full with its whole grain-free and at the same time will still allow you to lose weight.
In sprouted whole-grain bread3, all the nutrients from the whole refined grains are intact. Moreover, the nutritional values will increase when the whole grains are sprouted, and these nutrients will fuel your body, providing energy to last a long time and also helping to control cravings.
Another reason sprouted whole grain bread is considered the best bread for weight loss is because suitable for people with gluten sensitivities. This type of bread is low in gluten compared to conventional bread.
If you want to have a sandwich of two slices of toast for breakfast and still lose weight, then sprouted whole-grain bread is the one for you.
A slice of sprouted whole-grain bread contains
- Protein: 4 grams
- Carbs: 15 grams
- Fiber: 3 grams
- Sugar: 2 grams of sugar per slice
2. Whole Wheat Bread
How does it help?
Whole wheat bread is one of the best breads for weight loss and has numerous reasons to be consumed. Firstly, it is high in complex carbohydrates followed by a source of rich protein. It is also low in saturated fat and a powerhouse of nutrients and fiber.
Research studies have found that a wheat bread diet may prevent abdominal obesity, which is the main factor for insulin resistance, diabetes, and heart disease.
However, much whole wheat bread is not as original as it sounds. It is essential to read the labels carefully before purchasing. A 100 percent whole-wheat bread will only have whole wheat as the only grain listed.
A slice of Whole wheat bread contains
- Calories: 110
- Protein: 4 grams
- Fat: 0.5 grams
- Carbs: 23 grams
- Fiber: 4 grams
3. Sourdough Bread
How does it help?
Sourdough is made through a fermentation process which results in yeast and bacteria occurring naturally. The slow fermentation process includes a lot of healthy bacteria which helps to create a balance in the digestive system and improve our metabolism.
The fermentation process also makes the sourdough have a lot more fiber than the other types of bread. It helps us to feel full for a longer period of time, curbs our cravings, and makes us overeat less.
A slice of sourdough contains:
- Calories: 120
- Protein: 4 grams
- Fat: 0 grams
- Carbs: 20 grams
- Fiber: 3 grams
4. Oat Bread
How does it help?
Oat bread is a good source of carbohydrates which are slower to digest and make you feel fuller for a longer period of time. Oats are also rich in fiber and have twice the amount of proteins than whole wheat or whole corn which makes them one of the best bread for weight loss.
However, it is also important to go for the correct type of oat bread as some have bread that has a minimal amount of oats and is mostly made up of refined flour and added sugars.
A slice of oat bread contains:
- Calories: 130
- Protein: 6 grams
- Fat: 1.5 grams
- Carbs: 23 grams
- Fiber: 4 grams
5. Gluten-Free Bread
How does it help?
Gluten-free bread is usually made without wheat, rye, and barley. For some people with celiac disease, their body will not be able to tolerate gluten. Their immune systems mistake gluten as a dangerous substance and automatically trigger a reaction attacking the body.
Therefore, people with celiac disease, aiming to lose weight can opt for gluten-free bread which is made of coconut, potato, tapioca, cornflour, etc.
However, if you are someone with gluten sensitivity, then opt for exclusive gluten-free bread. However, it is also important to take a look at the ingredients on the labels before purchasing the bread.
A slice of gluten-free bread contains:
- Calories: 90
- Protein: 3 grams
- Fat: 5 grams
- Carbs: 6 grams
- Fiber: 5 grams
6. Flaxseed Bread
How does it help?
Flaxseed bread is mainly made up of flax seeds and whole-grain flour. Flaxseeds can be added to a diet for weight loss as they are very nutritious and healthy.
It is the best bread for weight loss as it is loaded with manganese, potassium, and other essential fatty acids. It is also considered one of the healthiest breads as it encourages the body to burn calories instead of storing them as fat.
A slice of flaxseed bread contains:
- Calories: 80
- Protein: 5 grams
- Fat: 1 gram
- Carbs: 14 grams
- Fiber: 4 grams
7. Ezekiel Bread
How does it help?
Ezekiel bread is a type of organic bread made with a variety of sprouted grains. It is flourless and contains multiple ingredients that have multiple vitamins and minerals. The ingredient list includes :
- 4 types of grains: wheat, barley, millet, and spelt.
- 2 types of legumes: lentils and soybeans.
Ezekiel bread is a rich source of manganese, selenium, and vitamin B3. They are sugar-free and contain sprouted grains which are high in proteins that help to lower blood sugar levels. If you are not on a carb-restricted diet and are not gluten-sensitive, then ezekiel bread is the best bread for weight loss appropriate to you.
A slice of ezekiel bread contains
- Calories: 80
- Protein: 4 grams
- Fat: 0 gram
- Carbs: 15 grams
- Fiber: 3 grams
8. Rye Bread
How does it help?
Rye bread is usually made with rye flour which makes it another best option among other best bread for weight loss as whole grain rye helps a lot with weight loss compared to whole grain or refined wheat.
Rye bread is high in soluble fibre4 which helps to slow down the digestion process of carbs and increase the body’s insulin response preventing implications of diabetes. Rye bread also has cholesterol-lowering properties5.
A slice of rye bread contains:
- Calories: 60
- Protein: 4 grams
- Fat: 1 gram
- Carbs: 12 grams
- Fiber: 3 grams
Which Bread to Avoid?
White Bread
White bread is the most popular form of bread preferred by many and found in all grocery stores. If you are someone trying to lose weight, stay away from white bread. White bread is made from flour which is highly refined and processed.
White bread is also meager in fiber and nutrients. It will raise blood sugar levels instantly when eaten. As the blood sugar level rises, our bodies tend to produce more insulin, signaling the cells to absorb more sugar for energy or storage. This will eventually lead to type 2 diabetes.
Tips For Buying The Best Bread For Weight Loss
To choose the best bread for weight loss, here are some things you should look for:
1. Whole Grain
Always choose bread that lists a whole grain as their first ingredient. It is important to note that whole wheat or whole oats are not necessarily a whole-grain product.
2. Colour
Most whole grain bread is darker in color than white bread, but there are chances of food manufacturers adding molasses and coloring to give the bread a darker color. So, always check for the ingredients on the label.
3. Fibres and Proteins
Always make sure you shop for bread with 3 grams of fiber and 3 grams of protein per slice.
4. No Added Sweeteners
Avoid bread with added sugar and artificial sweeteners.
Note:
There are also chances of bread going stale and spoilt over time. So, either you can consume it while it is still fresh or preserve it to be eaten later.
It is recommended to keep bread wrapped in a paper or bag and advisable to keep bread away from the freezer as bread stored in the freezer will stale at a faster rate than bread stored at room temperature.
To conclude:
There are a lot of healthier options available in bread. However, it is up to us to choose which variety of bread to consume – the nutritious one or the one full of preservatives and added flavors.
Since there are a lot of best bread for weight loss, if you trust the ingredients, you can never go wrong. Therefore, there is no absolute reason to avoid bread in your meal, understand the nutrient advantages and healthier options available for you!
FAQs:
- Unless you have a medical condition such as celiac disease, wheat allergy, or non-celiac gluten sensitivity, there is no need for you to avoid bread! In fact, bread can be included as part of a healthy, balanced diet every day – yes that is correct, every day!
- So if you’re trying to maintain your current weight, you can consume up to 12 slices of whole wheat bread per day. But if you’re aiming to lose weight, you might want to stick to 8 slices per day and that depends on your carbohydrate intake throughout the day.
- Yes, you can eat brown bread every day, just don’t overdo it. You can eat 4-4.5 slices of brown bread without worrying about your health. The fiber, vitamins, and minerals in brown bread make it a healthy choice.
To read more articles related to weight loss, check out:
- Canfi, Ayala, et al. “Effect of changes in the intake of weight of specific food groups on successful body weight loss during a Multi–Dietary strategy intervention trial.” Journal of the American College of Nutrition 30.6 (2011): 491-501. ↩︎
- Mitchinson, Wendy. Fighting Fat: Canada, 1920-1980. University of Toronto Press, 2018. ↩︎
- Naumenko, Natalia, et al. “The influence of the use of whole grain flour from sprouted wheat grain on the rheological and microstructural properties of dough and bread.” International Journal of Food Science 2021 (2021). ↩︎
- Kamal-Eldin, Afaf, et al. “Rye bread and other rye products.” Technology of functional cereal products (2008): 233-260. ↩︎
- Leinonen, Katri S., Kaisa S. Poutanen, and Hannu M. Mykkänen. “Rye bread decreases serum total and LDL cholesterol in men with moderately elevated serum cholesterol.” The Journal of nutrition 130.2 (2000): 164-170. ↩︎
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