Best Bread To Eat When Trying To Lose Weight – Our content is verified or reviewed by medical and dietary experts to reflect accuracy and ensure our readers receive sound nutrition and diet advice.
We follow structured guidelines for collecting information and linking it to other resources, including medical journals and scientific studies.
Best Bread To Eat When Trying To Lose Weight
If you have any concerns about the accuracy or timeliness of our content, please contact our editors at [email protected] .
Will Eating Bread Make You Gain Weight? Food Myths Debunked
When most people start a new diet, the first thing they think of is bread. But carbohydrates don’t always have to be the scapegoat in the diet. Cutting them out of your diet will suppress your appetite and may actually prevent you from long-term, healthy weight loss. And you don’t have to cut out bread entirely to achieve your weight loss goals.
Instead of cutting out carbs completely, just switch to one of the healthiest breads you can buy in the bread aisle.
To prove that you don’t have to ditch bread forever, here are a few key reasons why it can (and should) be a staple part of a healthy diet, according to Eat This. Not this! Medical Board Expert, Leslie Bonch, MPH, RD, CSSD, LDN.
All bread is not created equal and what makes the healthiest bread is in the ingredients.
What’s The Difference Between Whole Wheat And Whole Grain Bread?
“I prefer breads made with whole grains, such as whole wheat and oatmeal, which also have little added sugar, saturated fat, and sodium,” says Elizabeth M. Ward, MS, RDN. “Look for ‘whole’ as the first ingredient in the ingredients list.”
“Look for fiber in bread that’s 100% whole grain and low in fat,” she says, adding that slice size also plays a role, “so check the calories.” Bonci recommends avoiding high-fiber breads, breads with added sugar, and breads high in sodium if it’s for your health.
There are (surprisingly) several bread options that aren’t necessarily the best thanks to one ingredient: sugar.
“Bread gets a bad rap because it’s full of fillers and additives and sometimes even sugar. When grocery shopping it’s important to look out for ingredients like partially hydrogenated oils, high fructose corn syrup and soy – I never buy bread that has and ingredients. label,” says Kelly Springer, MS, RD, CDN.
Can Bread Be Healthy?
Some pieces will offer your body minimal nutritional benefits, while others have the option of filling up on fiber and energy-boosting grains. (Yes, there is the best bread for weight loss!) Not to mention, some varieties today go even further and add healthy, comforting fats to the mix by adding nuts and seeds.
So to help you the next time you go grocery shopping, use this list of the healthiest bread options you can find at the grocery store, along with some breads you should also leave off the grocery store shelves. And for more healthy tips, be sure to check out our list of the 7 healthiest foods you can eat right now.
With these criteria in mind, nutritionists have given us their personal recommendations for the best healthy bread you can buy.
Per 1 serving: 100 calories, 2.5 g fat (0 g saturated fat), 135 mg sodium, 18 g carbs (4 g fiber, 1 g sugar), 5 g protein.
What To Eat When You’re Trying To Lose Weight
“I love Dave’s Killer Bread. One of the best choices is Powerseed,” says Ward. “It has 4 grams of fiber, 5 grams of protein, only 1 gram of sugar, and no saturated fat.”
“Bread slices have grown in recent years. MyPlate lists 1 ounce of bread as a serving, but most slices are over 1.5 ounces,” Ward explains. “If you’re looking for a healthy bread with the right portion size, try Dave’s Killer Bread Thin Sliced Powerseed. It has 40 fewer calories per slice and still contains 3 grams of fiber per serving (one slice), which is 1 ounce. Bonchi is a fan and Dave’s killer is thin slices of bread.6254a4d1642c605c54bf1cab17d50f1e
Per 1 serving: 80 calories, 0.5 g fat (0 g saturated fat), 0 mg sodium, 15 g carbs (3 g fiber, 0 g sugar), 5 g protein.
“The first thing you should look for when you’re reading the ingredients list is the word ‘whole grain,’ which means the grain is still intact and hasn’t been processed or fortified,” says Jessica Crandall, RDN, a board-certified diabetic. Teacher and national speaker of the Academy of Nutrition and Dietetics.
Is It Good To Eat Whole Wheat Bread On A Diet?
The first ingredient in this Ezekiel bread is organic sprouted wheat, which will alert you to the fact that it is likely to contain more fiber and, as a result, more health benefits. What kind of benefits are we talking about? Whole grains have been found to reduce the risk of heart disease, diabetes, and aid in weight management and weight loss. This is definitely what you are looking for in the healthiest bread.
Per 1 serving: 110 calories, 1.5 g fat (0 g saturated fat), 160 mg sodium, 22 g carbs (3 g fiber, 3 g sugar), 4 g protein.
Sure, if you cut the whole group out of your diet, you’ll lose weight at first, but Crandall insists that it won’t last. As long as you watch your portions and watch your calories, eating bread won’t stop you from reaching your goals.
“I usually look for slices of bread that have less than 20 grams of carbs per slice (especially for my blood sugar-controlling clients) and usually around 100-150 calories per slice,” says Crandall. This Arnold’s Bread definitely fits the bill.
Healthiest And Best Breads For Weight Loss In 2021
Per 1 serving: 50 calories, 0.5 g fat (0 g saturated fat), 120 mg sodium, 11 g carbs (4 g fiber, <1 g sugar), 3 g protein.
With only 50 calories and 4 grams of fiber per slice, this bread will fill you up and leave room (calorically speaking) to add a healthy spread like nut butter or mashed avocado.
“There are a lot of people who are still very hesitant to eat grains, which is really worrying. I think we’re forgetting that these grains have nutritional benefits because we’re a society based on the fear of carbohydrates and that bread is what makes us gain weight. If you look at the research , it actually suggests the opposite,” says Crandall. “You want to look for more than 3 grams of fiber—more than 3 grams of fiber is considered a good source, and more than 5 grams is considered an excellent source of fiber.
Taking the time to check bread labels at the grocery store is key to avoiding adding the worst bread to your cart.
Homemade Bread: Temperature Is Key |
Terms like ‘multigrain,’ ‘derived,’ ‘wheat flour,’ and ‘sourdough’ come to mind [when thinking about red flags on labels.] These terms are red flags, but they don’t necessarily mean bread is a bad choice,” says Ward. “For example, bread can be multigrain and made from whole grains, but it can also be made from very refined grains. “Made with” usually refers to whole grains, which tells me it’s probably not 100% whole grain. Most flour is made from wheat, so the term ‘wheat flour’ does not mean that it is whole grain.’
With that in mind, here are some of the most unhealthy breads to avoid the next time you’re grocery shopping.
Per 1 serving: 120 calories, 3 g fat (1.5 g saturated fat), 115 mg sodium, 20 g carbs (1 g fiber, 7 g sugar), 3 g protein.
“This bread is not a good choice. It has 1.5 teaspoons of sugar per slice,” says Ward. “It’s made with butter, so a slice contains 8% of your daily saturated fat for a 2,000-calorie diet.”
Best Breads For Diabetes
Per 1 slice: 130 calories, 1.5 g fat (0 g saturated fat), 230 mg sodium, 25 g carbs (<1 g fiber, 2 g sugar), 4 g protein
“Pepperidge Farms sourdough bread has 10% of your daily sodium in one slice. If you eat a sandwich, it’s 20%!” Ward says. “[With sourdough] people mistakenly believe that because it’s a fermented food it’s better for your gut, but it’s not, because baking the bread kills the beneficial bacteria.”
Per 1 serving: 90 calories, 1.5 g fat (0 g saturated fat), 105 mg sodium, 15 g carbs (1 g fiber, 3 g sugar), 3 g protein.
Potato bread may be loved for its plush, soft texture, but the added potato doesn’t add any additional health benefits. With one scant gram of fiber, this piece will quickly pass through your digestive system, leaving you feeling hungry soon after and eating more food than you actually need. Plus, as Ward points out, “Unless it’s whole wheat, potato bread is just as refined as white bread.” And speaking of…
Weight Loss: Best Ways To Blast Belly Fat Fast Without Giving Up Carbs
Per 2 slices: 130 calories, 2.5 g fat (0.5 g saturated fat), 230 g sodium, 23 g carbs (<1 g fiber, 2 g sugar), 4 g protein
“With white bread, it’s usually less
Trying to lose weight what to eat, what to eat when trying to lose weight fast, best things to eat when trying to lose weight, food to eat when trying to lose weight, what to eat when trying to lose weight, should i eat bread when trying to lose weight, when trying to lose weight, best food to eat when trying to lose weight fast, foods to eat when your trying to lose weight, what to eat for breakfast when trying to lose weight, healthy meals to eat when trying to lose weight, best foods to eat when trying to lose weight