When it comes to eating foods for weight loss, your mind does not immediately go to bread. In fact, many diets encourage you to cut down on bread to boost weight loss. But not all bread is equal. There are some types of bread that can help you achieve your fitness goals. Incorporating bread into your diet is not hard. So, including the best bread for weight loss can be beneficial for your overall health. But how exactly is bread related to your health?
How is Bread Related to Your Health?
Different types of bread contain different nutrients. But all breads have one thing in common, and that is fiber. This fiber makes your digestive system healthy. It also helps control blood sugar and cholesterol levels. Bread contains calcium, which is important for tooth and bone health. It also contains iron, along with a variety of vitamins and minerals.
Bread made from whole-grain flour has been linked to weight loss. Eating whole grains can shave off belly fat. It also makes you feel fuller, which reduces craving and makes it easier to eat less overall. But make sure to stay away from white bread. Eating too much white bread can lead to high levels of blood sugar.
So, eating some types of bread is good for weight loss, while others must be strictly avoided. But which ones are good for you?
Which is the Best Bread For Weight Loss?
1. Whole Grain Bread
- Calories: 75/slice
- Carbs: 12/g
- Fiber: 2/g
As the name suggests, this bread is made with whole grains that include the entire kernel. It is packed full of fiber. This fiber keeps you full for long periods of time. So, it can reduce mindless snacking. Whole-grain bread also has a lot of protein, vitamins, and minerals that can help your body.
The high fiber content of this bread slows down the absorption of sugar in the bloodstream. It is also rich in micronutrients can energize you .makes it the best bread for weight loss
2. Sprouted Grain Bread
- Calories: 188/slice
- Carbs: 33.9/g
- Fiber: 5.3/g
This bread is also a type of whole-grain bread. The difference lies in the fact that before making the bread, the grains are allowed to sprout. Sprouting can increase its nutrient content. It is done by giving exposure to heat and moisture. This, in turn, increases the nutrients and antioxidants of the bread. Sprouted grain bread also has a nutty flavor that can elevate a variety of different meals.
One of the best bread for weight loss is the Ezekiel bread. Ezekiel is a type of sprouted grain bread. The main benefit of Ezekiel is that it helps with your metabolism.
3. Sourdough Bread
- Calories: 84/slice
- Carbs: 16.1/g
- Fiber: 0.7/g
Sourdough bread is a type of bread that is made by using naturally occurring bacteria. Because it is naturally fermented, sourdough bread has a lower glycemic index (GI). Glycemic index is the measure of how quickly a food high in carbohydrates can raise blood sugar levels. Sourdough is made by a dough that is fermented with yeast and other bacteria for long periods. During fermentation, the carbohydrates inside the bread are killed by yeast and bacteria. Sourdough can be made with both whole-wheat and white flour.
Other proteins, such as gluten, are also broken down during the fermentation process. Hence, this is a good option for gluten-free people. This bread is also rich in other nutrients, which are beneficial in maintaining a healthy digestive system and makes it the best bread for weight loss
4. Rye Bread
- Calories: 62/slice
- Carbs: 11.7/g
- Fiber: 1.4/g
Rye bread has a dense structure. It is rich in fiber. Which means it is perfect for digestion, while simultaneously keeping you feeling full and satisfied. This bread is also free of cholesterol and low in calories. The biggest perk of rye bread is that it reduces appetite, making you less hungry.
Rye bread also has other health benefits. It can help support and maintain healthy blood sugar levels. It can also help in the management of cholesterol levels and look after overall heart health. It is also rich in nutrients like zinc, magnesium, potassium, calcium, and vitamin E.
5. Oat Bread
- Calories: 73/slice
- Carbs: 12/g
- Fiber: 1/g
Oat bread is a really good choice for weight loss. Oats have the ability to keep you feeling full and are rich in fiber. They are made with oatmeal and can also lower cholesterol. Oats can affect the appetite hormones that feed on the microbes in your gut. These hormones slow down the stomach and keep you feeling full a little longer. Apart from assisting with weight loss, oat bread can also regulate blood pressure and manage sugar levels in the body.
So as you can see, these breads can help you take the next step towards losing weight. But when approaching bread from a health and nutrition perspective, there are some things to keep in mind. Here is what you need to know before you start searching for the best bread for weight loss.
Things to Know Before Buying Bread
1. Think Whole:
Look for breads that list “whole” as one of their ingredients. Whole-grain, whole wheat, or whole oat can be good places to start.
2. Fiber and Carbohydrates:
The simplest way to spot a good bread is to look at the amount of fiber and carbohydrates that it contains. Focus on fiber; the more fiber, the better.
Also Read :- Can Supplements Help Digestive Issues? Here Are The Best Dietary Fiber Supplements
3. Be Wary of Keto:
According to the Center of Science for Public Interest, keto breads often contain processed fibers. The can can have the opposite effect and halt your weight loss journey.
4. Be Mindful of Serving Size:
Most bread packages list the serving size as one slice. So if you are eating a sandwich, you are consuming twice the amount of calories listed on the label. This is because you are eating two slices.
5. Do not Shop by Colour:
Most whole-grain breads are dark brown in colour. But many manufacturers add food coloring to their bread to make it look healthy.
Also Read :- The Ultimate Guide to Wholemeal Foods: Benefits and Varieties
Conclusion:
When looking to lose weight, you don’t have to say goodbye to bread completely. It is about being smart. Choose your bread wisely. The best bread for weight loss is rich in nutrients and high in fiber. Breads like rye, whole-grain, and sourdough are easy to incorporate into your daily diet. Balance is key, pair the right bread with the right topping, and you well on your way to achieving your health goals.
FAQ
1. Which is the best gluten-free bread for weight loss?
A. Gluten-free breads made with sorghum, millet and brown rice can help in weight loss
2. What is the optimum fiber content for bread?
A. There is no best fiber content for bread, breads high in fiber contain 4 grams of fiber per serving
3. Is eating white bread bad for weight loss?
A. In short, yes, white bread is bad for weight loss. This is because it is made with refined flour which is harmful to your overall health.
Also Read :- 7 Easy Meal Prep Ideas for Weight Loss That Taste Like Takeout (But Healthier)
