What Are The Best Bread For Weight Loss? 8 Healthy Options!

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 bread for weight loss. There are a lot of healthier options among bread that actually helps 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 as bread is low in fat and naturally high in fibre.

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

best bread for weight loss

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 feel full with its whole grain-free and at the same time will still help you to lose weight also.

In sprouted whole grain bread, 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 helps 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 lower 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
  • Fibre: 3 grams
  • Sugar: 2 grams of sugar per slice

2. Whole Wheat Bread

louise lyshoj WHJTaLqonkU unsplashHow does it help?

Whole wheat bread is one of the best bread for weight loss and numerous reasons to be consumed. Firstly, it high in complex carbohydrates followed by a source of rich protein. It is also low in saturated fat and a powerhouse of nutrients and fibre.

Research studies have found out 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 important to read the labels carefully before purchase. A 100 per cent 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
  • Fibre: 4 grams

3. Sourdough Bread

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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 fibre than the other types of bread.  It helps us to feel full for a longer period of time, curbs our cravings and makes you overeat less.

A slice of Sourdough contains

  • Calories: 120
  • Protein: 4 grams
  • Fat: 0 grams
  • Carbs: 20 grams
  • Fibre: 3 grams

4. Oat Bread

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How does it help?

Oat Bread has a good source of carbohydrates which are slower to digest and can make you feel fuller for a longer period of time. Oats are also rich in fibre 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 flours and added sugars.

A slice of oat bread contains

  • Calories: 130
  • Protein: 6 grams
  • Fat: 1.5 grams
  • Carbs: 23 grams
  • Fibre: 4 grams

5. Gluten-Free Bread

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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 triggers 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. They are widely regarded as one among the best bread for weight loss. However, it is also important to take a look at the ingredients on the labels before purchasing the bread.

A slice Gluten-free bread contains

  • Calories: 90
  • Protein: 3 grams
  • Fat: 5 grams
  • Carbs: 6 grams
  • Fibre: 5 grams

6. Flaxseed Bread


How does it help?

Flaxseed bread is mainly made up of flax seeds and whole-grain flours. Flaxseeds can be added to a diet for weight loss as they are very nutritious and healthy.

It 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 bread and best bread for weight loss 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
  • Fibre: 4 grams

7. Ezekiel Bread

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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. Another reason for Ezekiel bread to be the best bread for weight loss is that they are sugar-free and contain sprouted grains which are high in proteins which help to lower the 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
  • Fibre: 3 grams

8. Rye Bread

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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 than compared to whole grain or refined wheat.

Rye bread is high in soluble fibre 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 properties.

To know more about the best bread for weight lossclick here.

A slice of rye bread contains

  • Calories: 60
  • Protein: 4 grams
  • Fat: 1 gram
  • Carbs: 12 grams
  • Fibre: 3 grams

What Bread to Avoid?

White Bread

white bread

Why should you avoid white bread?

White bread is the most popular form of bread preferred by many and found in all grocery stores. Though it’s available in plenty, if you are someone trying to lose weight, then it’s best recommended to stay away from white bread. White bread is made from flour which is highly refined and processed.

White bread is also meagre in fibre and nutrients. It will raise blood sugar levels instantly when eaten. And as the blood sugar level rises, our bodies tend to produce more insulin, signalling 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 of the whole grain bread is darker in colour than compared to that of white bread, but there are chances of food manufacturers adding molasses and colouring to give the bread a darker colour. So, always check for the ingredients on the label.

 3. Fibres and Proteins

Always make sure you shop for bread with 3 grams of fibre and 3 grams of protein per slice.

 4. No Added Sweeteners

Avoid bread with added sugar and artificial sweeteners.

On another important 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.

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 flavours. 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!

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Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.


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