Bread Good For Weight Loss


Bread Good for Weight Loss has a variety of benefits. It helps to reduce appetite, can help with weight management and is believed to help lower the risk of heart disease and diabetes. Gluten-free bread is the closest thing to gluten you can get. There’s a lot of talk about gluten-free bread and weight loss. Gluten-free bread tastes great, is easier to digest, and can actually help you lose weight.

Bread is not just good for weight loss, there are many health benefits of bread. Have you been struggling with weight loss? Are you tired of all the fad diets? It may be time for a change in your eating habits. One of the most beneficial foods that you can eat is bread. It isn’t a popular food in today’s diet, but bread has actually been around for thousands of years, so it must be doing something right. This article outlines for you bread nutrition facts as well as which bread is best for weight loss

Bread Nutrition Facts

The following nutrition information is provided by the United States Department of Agriculture (USDA) for one slice (32g) of whole wheat bread.

  • Calories: 82
  • Fat: 1.1g
  • Sodium: 144mg
  • Carbohydrates: 13.8g
  • Fiber: 1.9g
  • Sugars: 1.4g
  • Protein: 4g
  • Manganese: 0.7mg


One slice of whole wheat bread contains 13.8 carbohydrates. Bread is considered a high-carb food and can also be a source of fiber, depending on the type. Whole wheat bread contains 1.9g of fiber.


Bread is low in fat, with a slice of whole wheat bread providing 1.1 grams of fat.


Whole wheat bread contains 4 grams of protein per slice. Bread is relatively high in protein, though it is not a complete protein source.

Vitamins and Minerals

Whole wheat bread is a good source of vitamins and minerals, including several B vitamins, manganese, folate, selenium, zinc, magnesium, calcium, iron, and vitamin D. These come from the whole wheat grain.

Refined bread can also contain vitamins and minerals that have been added back during manufacturing. Sometimes, you will see the word “enriched” on a package of commercially prepared bread.

Enriched foods have had the nutrients added back into them because these vitamins and minerals were stripped away during the manufacturing process. Enriched products are usually made from refined grains (grains that have been processed so that the whole grain is no longer intact).


A single slice of commercially prepared whole wheat bread provides roughly 82 calories. Commercially prepared white bread is slightly lower in calories (about 75 calories per slice). This type of bread typically has slightly more carbohydrates than whole-wheat bread, but less fiber, meaning the net carb intake is about the same.

Rye bread may or may not be made from whole grains depending on the brand. It can also be made from a mixture of refined grains and whole grains. A typical slice of rye bread provides 83 calories.

When you check the nutrition label, you might see that two slices of bread listed as a single serving. That’s because the typical amount consumed as a snack or as part of a meal (an amount referred to as the “NLEA serving size” by industry experts) is two slices of bread rather than one.

Health Benefits of Bread

Most of the health benefits of bread come from the whole grain variety.

1.Provides a Nutritious Source of Energy

Bread provides calories (energy) primarily in the form of carbohydrates. Carbs are your body’s preferred energy source. When you eat bread, you are providing your body with fuel for your daily activities.

2.May Improve Heart Health

If you choose bread made from whole grains, you’re also getting a source of fiber. Whole grains high in fiber have been shown to help reduce the risks of cardiovascular disease. Consuming 28 to 30 grams each day of whole grains may lower total serum cholesterol and low-density lipoprotein (LDL), considered “bad” cholesterol.

3.May Help with Blood Sugar Control

Studies show that consuming more whole grains can help control blood sugar levels and reduce the risk of type 2 diabetes. Research shows eating 1.5 servings of whole grains, such as bread, daily can help lower blood sugar and insulin levels.

4.May Support Weight Loss

Weight loss experts generally recommend consuming foods with fiber if you’re trying to lose weight. Fiber can help you feel more satisfied after eating less, which can be useful if you’re trying to create the calorie deficit needed for weight loss.

Research supports consuming whole grains for reaching a healthy weight. Those who consume more whole grains tend to have more ideal body fat percentages and lower weight than those who do not.

Which Bread is Best for Weight Loss

So, white bread is bad, and wheat bread is good, right? Well, not exactly, because wheat bread is just a misleading name for white bread. Instead of looking for something simply labeled “wheat,” you want to go for bread that is whole wheat or whole grain. White breads often try to masquerade as whole wheat or whole grain breads, so it’s easy to get fooled by brown tinted bags, pictures of waving wheat, or healthy-sounding words, like “natural” or “multigrain.”

Slick marketing tactics can make you think you’re buying something healthier than it really is. To make sure you don’t get tricked, here are some foolproof guidelines that will make you a savvy shopper for weight-loss-friendly breads:

  • The bread should say “100% whole grain” or “100% whole wheat” (or both) on the front of the package.
  • One slice should have at least 3 grams of fiber.
  • One slice should have no more than 3 grams of sugar.
  • There should be no hydrogenated oils, high fructose corn syrup, or artificial sweeteners in the ingredient list.

Bread Good for Weight Loss

1. Ezekiel 4:9 Sprouted 100% Whole Grain Bread

This brand is the best of the best because:

  • All the ingredients are organic.
  • The bread is sugar free.
  • All the grains are sprouted whole grains, which increases the nutritional content and helps keep blood sugars lower.
  • In addition to the sprouted whole grains, the bread contains two types of sprouted beans, which increases the protein content and also helps keep blood sugars lower.
  • This bread is excellent for pre-diabetics, diabetics, or anyone who wants to keep their blood sugars lower.

Look for this bread in the freezer section of your grocery store and in health food stores.

2. Silver Hills Sprouted Whole Grain Breads:

These breads earned a worthy second place, because:

  • They are non-GMO and vegan.
  • They are made with organic sprouted whole grains.
  • All breads have at least 3 grams of fiber per slice, but most have 4 or 5 grams
  • All breads have only 1 or 2 grams of sugar per slice.

Look for it in the healthy bread section of progressive grocery stores, at health food stores, and Aldi.

3. Pepperidge Farm Whole Grain Bread, 100% Whole Wheat

Rounding off the top-three list, this bread has a number of things going for it:

  • There’s no misleading labeling. This bread is exactly what it says it is: 100 percent whole wheat flour.
  • Free of high fructose corn syrup, it stays within the guidelines of 3 grams of sugar (or less) per slice.
  • Each slice of bread has 3 grams of fiber—enough to rank as a gold-star weight-loss bread.

The question still remains: what’s the best type of bread for weight loss? 

Whole Wheat Bread vs. White Bread

The calories in a slice of wheat bread and the calories in a slice of white bread (depending on the size of the slices) are very similar, with a difference of only about 5-10 calories. So, why is wheat bread the most often singled out between the two when talking about the best bread for weight loss?

It’s because whole-wheat bread is made from the whole kernel of the grains used in flour, giving it its brown color. This is good for health because this kernel contains nearly all of the nutrients. White bread is the result of food processing that removes this nutritious, outer husk, a practice started solely for aesthetic purposes.

Fiber in Whole Wheat and Whole Grain Bread

Along with vitamins and minerals, the whole grain also contains fiber and fiber plays a critical role in slowing digestion which can prevent overeating and, thus, high fiber bread can be helpful for weight loss.

Since white bread lacks the fiber and nutrient content of whole wheat bread, that’s why it isn’t the optimal choice for health or weight loss. That said, if you really are a fan of white bread, you don’t need to remove it from your diet completely. Just make sure that more than half of your grains from all sources are whole grains.

Whole Wheat Bread vs. Multigrain Bread for Weight Loss

So now that you got the rundown on whole wheat and whole grain bread, let’s answer a question dietitians are often asked which is: “is multigrain bread healthy?” The answer is tricky. You see, multigrain bread is similar to whole-wheat bread, but can contain whole-wheat grains as well as grains other than wheat, like rice or rolled oats.

It can also, however, contain the bleached wheat that makes up the white bread we talked about earlier. So, multigrain bread isn’t an unhealthy choice per se, but between the two, whole grain is still better in terms of the best bread for weight loss.

Potato Bread vs. White Bread for Weight Loss

The word “potato” might have you thinking this bread is automatically good for you given that it’s directly associated with a vegetable…and you’re actually on the right track! Due to the fact that it is made from potatoes, which are vegetables that are high in potassium and fiber, that means potato bread has more potassium and fiber than white bread.

Thus, when it comes to weight loss, potato bread has slightly more nutrients than white bread and may help you with weight loss in terms of keeping you full from the fiber. Just know that there is a very-present potato flavor of the bread, which can be a hit or miss depending on your tastebuds.

Gluten-Free Bread and Weight Loss

Let’s keep this section brief. Gluten-free bread is neither bad nor good for weight loss. That’s because, despite some people’s misconception, it’s nutritionally very similar to gluten-containing bread. Gluten is simply a protein in bread that some people are intolerant to.

However, if you have not been diagnosed as having an intolerance, you may be better off sticking to the other breads on this list. Mostly because the consensus is that gluten-free bread is noticeably different in terms of texture and flavor and there’s no reason to make the switch if you don’t have to.

Sprouted Bread

We’ve written an informational piece about sprouted bread in the past, so if you’re curious about how it’s made or if sprouted bread is good for you health-wise, you should check out that article. However, is sprouted bread good for weight loss? This is a tricky question because it’s important to note that sprouted bread contains 15 grams of carbohydrates per serving just like conventional bread.

However, due to the way the bread is made, it has a lower glycemic index than wheat or white bread. This means that the starch content is lower and the fiber content is higher and will help you to stay fuller longer.

In summary, sprouted bread has the same number of calories as other bread, but may help you to control your hunger better than the others. So, when it comes to choosing the best bread for weight loss, sprouted bread is definitely one to add to the list.

Bread and Type 2 Diabetes

Research shows that eating fewer starchy foods like bread, and less red meat, processed food, and sugar-sweetened beverages — along with an increased intake of fruits, vegetables, whole grains, fish, and poultry — decreases the risk of getting type 2 diabetes.

Eating any kind of carbohydrate raises blood sugar levels. But carbs aren’t all the same. Sugars and refined grains raise blood sugar quicker than complex carbohydrates, found in foods including beans and other vegetables.

“Complex carbohydrates are digested more slowly, and their ability to cause blood glucose level spikes is limited,” says Hillary Wright, RD, director of nutrition counseling at the Domar Center for Mind/Body Health.

That may be particularly important for people with type 2 diabetes. In type 2 diabetes, your body has problems controlling blood sugar.

Cutting back on refined grains, such as white bread, and eating more whole grains in their place are good moves. “Whole-grain bread has more fiber than refined, and fiber helps slow the absorption of carbohydrates consumed at the same meal or snack,” Wright says.

Bread and Gluten Intolerance

“Bread has been getting a bad rap for a long time,” says Shelley Case, RD, nutrition consultant and author of Gluten-Free Diet: A Comprehensive Resource Guide. “It’s worse now because there’s so much negative press about gluten, the protein found in wheat, rye, and barley.”

Some people cannot tolerate gluten because they have celiac disease. Their immune system mistakes gluten as dangerous, triggering a reaction that attacks the body. For people with celiac disease, avoiding any source of gluten — found in many products besides bread — is an absolute must.

Celiac disease is getting diagnosed more often these days. Many other people without celiac disease link their stomach upset and fatigue to gluten. This is called non-celiac gluten sensitivity, which is more common than celiac disease.

To find out if you have celiac disease, see your doctor. If you don’t have celiac disease and want to give up gluten to see if it helps your tummy troubles, see a dietitian to help track your symptoms and make sure your gluten-free diet is healthy.

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