Carbohydrates often get a bad rap when it comes to weight loss, leading many to avoid them altogether. However, bread, a staple carbohydrate source, can be a part of a healthy eating plan, especially if you choose the right types and consume it in moderation. This guide explores the best bread options for weight loss sandwiches, helping you enjoy your favorite carb without derailing your goals.
Why Include Bread in a Weight Loss Diet?
A healthy lifestyle is all about balance, where all foods fit in moderation. Bread can be a part of a healthy diet, especially when choosing whole grain options. Bread delivers carbohydrates, a primary source of energy for the human body and the brain. It also offers other important nutrients like fiber, B vitamins, and essential amino acids.
Understanding Bread Types
The type of bread you choose significantly impacts its nutritional value and suitability for weight loss.
Whole Grain vs. White Bread
Whole-grain bread, including whole-wheat, is generally the best choice for weight loss. These varieties offer higher fiber content, aiding digestion and promoting a feeling of fullness. They are also heartier and more flavorful. In contrast, white bread is often made from refined grains, lacking the fiber and nutrients found in whole grains.
Instead of looking for something simply labeled “wheat,” you want to go for bread that is whole wheat or whole grain. Slick marketing tactics can make you think you’re buying something healthier than it really is.
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Low-Calorie Bread vs. Nutrient-Dense Bread
Low-calorie bread might seem like a good option for reducing calorie intake, but it is often heavily processed. It may have fewer calories but can be less satisfying and filled with difficult-to-pronounce ingredients, lacking natural fiber or vitamins.
Top Bread Choices for Weight Loss
When selecting bread for weight loss, prioritize options that are high in fiber, protein, and nutrients while being low in added sugars and unhealthy fats.
- Sprouted Bread: Made from whole grains that have started to sprout, sprouted bread offers increased amounts and availability of certain nutrients. Sprouting also increases grains’ antioxidants while decreasing antinutrients. This process breaks down some of the starch in grains, resulting in a less dramatic effect on blood sugar levels. Ezekiel 4:9 sprouted whole-grain bread is a popular choice, offering 80 calories, 4 grams of protein, 0.5 grams of fat, 15 grams of carbs, and 3 grams of fiber per slice (34 grams).
- Sourdough Bread: Naturally fermented, sourdough offers better gut health benefits due to its lower glycemic index. The fermentation process breaks down some of the carbohydrates and proteins, making it easier to digest. It also reduces phytates, improving mineral absorption. Whole wheat sourdough contains more fiber, while sourdough made with enriched white flour may contain more iron and B vitamins. One slice (56 grams) of whole-wheat sourdough provides 100 calories, 4 grams of protein, 0.5 grams of fat, 21 grams of carbs, and 4 grams of fiber.
- Whole-Wheat Bread: Whole grains keep the entire grain intact, including the germ, endosperm, and bran. Both the bran and germ are high in fiber and also contain protein, fat, vitamins, minerals, and beneficial plant compounds; the endosperm is mostly starch. Whole grains have been linked to a decreased risk of type 2 diabetes and heart disease. Look for breads that have 100% whole-wheat or whole-grain flour listed as their first ingredient and do not sneak unnecessary ingredients, such as large amounts of added sugars or vegetable oils. One slice (46 grams) of whole-wheat bread contains 110 calories, 4 grams of protein, 0.5 grams of fat, 23 grams of carbs, and 4 grams of fiber.
- Oat Bread: Made from a combination of oats, whole-wheat flour, yeast, water, and salt, oat bread is a nutritious choice due to the health benefits associated with oats. Oats are high in fiber, which can help manage blood sugars after meals. To find a more nutritious oat bread, look for one that lists oats and whole-wheat flour as the first two ingredients. One slice (49 grams) of whole-grain oatmeal bread contains 130 calories, 6 grams of protein, 1.5 grams of fat, 23 grams of carbs, and 3 grams of fiber.
- Flax Bread: Made primarily from whole-grain flours and flax seeds, flax bread is an excellent source of alpha-linolenic acid (ALA), an omega-3 fatty acid linked to a lower risk of heart disease. Flax seeds also boast compounds called lignans that can act as antioxidants in your body. One slice (34 grams) of Ezekiel Sprouted Whole-Grain Flax Bread contains 80 calories, 5 grams of protein, 1 gram of fat, 14 grams of carbs, and 3 grams of fiber.
- Rye Bread: Closely resembling wheat but darker and denser, rye bread is often considered more nutritious than wheat breads. Rye bread may have less of an impact on blood sugar than wheat bread, given its high fiber content. The healthiest rye breads are made from 100% whole-grain sprouted rye flour. One slice (28 grams) of sprouted rye bread provides 60 calories, 4 grams of protein, 1 gram of fat, 12 grams of carbs, and 3 grams of fiber.
- Dave’s Killer Bread Thin-sliced Powerseed: This bread is a hearty, filling option with great ingredients and only 60 calories per slice. It also boasts 240 mg of Omega 3.
- Franz Organic Thin Sliced PROTEIN: This bread offers 85 calories and 5 grams of protein per slice.
- Harper’s Homeade Wheat bread: With 80 calories, 3 grams of fiber, and 4 grams of protein per slice, this soft wheat bread is a good option.
- Dunford Bakers Wheat bread: This is a solid alternative if other preferred options are not available.
- Joseph’s Whole Wheat Pita: Just half a pita is 90 calories and has a great amount of both fiber and protein, making it a quick and healthy lunch option.
Gluten-Free Bread Considerations
Gluten-free breads are made without gluten-containing grains and are suitable for individuals with celiac disease or gluten sensitivity. However, many gluten-free varieties are made from refined flours and high in added sugars. Those made from almond or coconut flours tend to be lower in carbs but higher in fiber and protein.
Tips for Incorporating Bread into a Weight Loss Diet
- Consider Portions: Even the healthiest breads should be eaten in moderation. Don’t buy pre-sliced bread. Instead, choose a sprouted-grain bread, or any kind of bread you prefer, slice it to meet your needs. You can slice thinner pieces for paninis or toasts, or a heartier slice of bread to dip into soup.
- Timing Matters: Consuming bread in the morning can provide sustained energy throughout the day, avoiding late-night carb loading.
- Pair with Protein and Healthy Fats: Never eat bread alone. Always have it with a protein and healthy fat to keep you from going back for another slice.
- Track Your Intake: Become more aware of portions and track food with an app like My Fitness Pal or FASTer Way to Fat Loss.
- Read Labels Carefully: Look for breads with 100% whole-grain or sprouted flours listed as the first ingredient, with limited other ingredients, 3-5 grams of fiber and 3-6 grams of protein per slice, and low in added sweeteners.
General Recommendations
To choose a nutrient-dense bread, look for brands that have:
- 100% whole-grain or sprouted flours listed as the first ingredient, with limited other ingredients
- 3-5 grams of fiber and 3-6 grams of protein per slice
- Low in added sweeteners
One of the best ways to ensure that you’re choosing a healthy bread is to make it yourself.
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A balanced diet should also include a wide variety of nutritious foods. Fruits, vegetables, legumes, nuts, and seeds, as well as whole grains that have not been milled into flour, typically pack more fiber and beneficial nutrients than bread.
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