Diet & Nutrition 4 MIN READ 102 VIEWS November 18, 2021

Want to Know Which Bread is Good for Weight Loss?

Written By Garima Bahal

Which bread is good for weight loss
Why is Bread Good for Weight Loss
Choosing the Best Bread for Weight Loss
The Bottom Line

Multigrain bread is generally regarded as the best type of bread for a healthy and low-calorie diet. But it is not the only type of bread that can be instrumental to your weight loss diet. There are several others that can be a part of your fitness journey and each of them are labelled as a good bread for weight loss. Now since there are vast options in breads, you may often be confused as to which bread is good for weight loss. To make it easier for you, we have listed down the best and healthiest types of bread to populate your weight loss diet with. However, let’s first understand how bread helps us in the weight loss journey.

Why is Bread Good for Weight Loss?

People usually mistake all kinds of breads to be the worst food item that can be added to the weight loss diet. However, it is the white bread that you should avoid in your weight loss journey. The carbohydrates contained in white bread are broken down into sugars inside your body, which causes weight gain.

Whereas, multigrain bread, and more specifically, multigrain brown bread, contains a healthy dose of dietary fibre and essential proteins, which keep you feeling full for a longer period of time. This is one of the main reasons why most people consider brown bread good for weight loss.

Choosing the Best Bread for Weight Loss 

Let’s take a look at the 5 healthiest types of whole wheat bread for weight loss.

1. Ezekiel Multigrain Bread

This type of whole-grain wheat bread is good for weight loss because it contains sprouted whole grains of either wheat, barley, rye, or any other legume and is known to have a higher nutrient density. For example, Pita bread (a typical Arabic flatbread) that is made from sprouted whole wheat flour has thrice the amount of Vitamin B9 than regular pita bread. Vitamin B9 (or Folate) is an essential nutrient that helps to reduce the accumulation of fat in the body and improves your Body Mass Index (MBI).

Moreover, recent research has revealed that sprouted wheat bread for weight loss has become so popular because it contains a healthy dose of antioxidants as well. Antioxidants help to stimulate the breakdown of fat in the body, which in turn leads to weight loss. Besides, sprouted whole-grain bread (or Ezekiel bread) is also rich in dietary fibre and protein, which are essential in your weight loss journey. Add this bread to your diet if you need to stop worrying too much over the thought, “which bread is good for weight loss?”.

2. Sourdough Bread

This type of brown bread is good for weight loss because it is easier to digest. Since sourdough bread is made by natural fermentation without the use of commercial yeast, it develops a healthy dose of prebiotics and probiotics. These are the substances that aid the digestive process. 

Sourdough bread is also known to have a low Glycaemic Index, which means it does not increase your blood sugar levels. This is also another reason why it is considered as a bread good for weight loss. While sourdough bread can be made with both whole (brown) as well as refined (white) wheat flour, it is the former that is considered one of the best bread for weight loss due to its high iron and fibre content.

3. 100% Whole Wheat Bread

Although 100% whole wheat bread contains all the parts of the wheat flour grain like the bran, germ, and endosperm, it is considered healthier than white bread for weight loss. These components of whole wheat bread contain a sufficient dose of proteins, fats, vitamins, and minerals and some might even assume that this can be counterproductive for weight loss.

However, studies have proven that people consuming 100% whole wheat bread for weight loss have experienced better results than those who have been consuming regular white bread. This means, switching your white bread for brown bread can make your sandwiches lighter as well as healthier.

4. Oat Bread

Oat bread too is one of the healthiest forms of whole wheat brown bread for weight loss. This type of bread contains essential micronutrients like Magnesium, Vitamin B1 (Thiamine), Iron and Zinc, which are proven to be beneficial for weight loss. Oats contain an essential fibre known as Beta-Glucan, which has a multitude of health benefits including weight loss.

Beta-Glucan can promote the reduction of Cholesterol, which is in many cases one of the causes as well as consequences of obesity. Another reason oat bread is considered at par with multigrain bread is that it helps keep you full for a longer time, preventing untimely hunger pangs. So, when wondering which bread is good for weight loss, then this can be a great option.

5. Flaxseed Bread

Flaxseed bread is a type of whole wheat bread good for weight loss because it is both light and nutrient-dense. If you are especially trying to cut down calories for weight loss, then flaxseed bread can be an excellent option because it is extremely high in dietary fibre. It not only helps regularise bowel movements but also makes for a wholesome breakfast that keeps you feeling full right until the afternoon. 

One slice of flaxseed bread contains only 80 calories but at the same time has 5 grams of proteins and 4 grams of fibre. Moreover, flaxseed bread is made with a generous blend of 100% whole wheat, becoming one of the best multigrain breads.

The Bottom Line

Multigrain bread, like the ones described in this list, is usually readily available at your local grocery stores. However, knowing which bread is good for weight loss is not easy. You must be careful to check the Nutritional Facts Tabs (NFT) to see whether they are truly 100% multigrain and whole wheat. A multigrain bread that suits your taste buds can be used to prepare delectable meals that help fulfill your daily nutritional requirement while supporting your weight loss goals.

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