Eat bread and still lose weight? This type makes it possible
Which bread can be safely eaten when losing weight (photo: freepik)
Bread often ends up on the blacklist of foods when losing weight. However, there is a certain type of bread that not only won't hinder your figure but may also become a valuable ally in the fight against excess weight. Which type of bread won't hinder weight loss?
What bread can be eaten when losing weight?
We are talking about whole grain bread. Unlike regular white bread, which is made from refined wheat flour, whole grain bread is made from all parts of the grain: the husk (bran), the germ, and the endosperm. This is exactly why it retains the maximum amount of beneficial substances that are lost during refining.
Why whole grain bread is your ally in weight loss?
High fiber content
This is perhaps the main advantage of whole grain bread for those looking to lose weight. Fiber is an indigestible dietary fiber that plays a key role in maintaining a healthy weight. It slows down the digestion process, providing a prolonged feeling of fullness and preventing sharp spikes in blood sugar levels. This, in turn, helps control appetite and reduce overall calorie intake throughout the day. Additionally, fiber promotes normal bowel function and the elimination of waste from the body.
Rich in complex carbohydrates
Whole grain bread contains complex carbohydrates, which are slowly broken down in the body, providing it with a stable source of energy. Unlike simple carbohydrates found in white bread and sweets, complex carbohydrates do not cause a sharp rise in blood sugar and insulin levels, preventing fat accumulation.
Valuable source of vitamins and minerals
During the processing of grains to produce white bread, a significant portion of important B vitamins, vitamin E, as well as minerals like iron, magnesium, and zinc is lost. Whole grain bread retains valuable micronutrients that are necessary for normal metabolism, energy maintenance, and overall health, which is important during weight loss.
Low glycemic index (GI)
The glycemic index shows how quickly a product raises blood sugar levels. Whole grain bread has a lower GI compared to white bread, meaning glucose enters the bloodstream more gradually, preventing sharp insulin spikes that contribute to fat storage.
Richer taste and texture
Whole grain bread often has a richer, nutty taste and a denser texture, which allows you to feel full faster with smaller portions. It also pairs better with various fillings, making your meals more satisfying and fulfilling.
How to choose the right whole grain bread for weight loss?
On store shelves, you can find many types of bread labeled "whole grain" or "with bran." However, not all of them are equally beneficial for weight loss. Here are a few important criteria to consider when choosing:
Ingredients first
In the composition of genuine whole grain bread, "whole grain flour" (wheat, rye, oat, etc.) should be listed first. If regular wheat flour is listed first, and bran or whole grains are added later, such bread is not fully whole grain.
Minimal ingredients
The shorter and more understandable the list of ingredients, the better. Avoid products with a large number of artificial additives, preservatives, colorants, and sweeteners.
Fiber content
Pay attention to the fiber content per 100 grams of the product. The higher this figure, the more beneficial the bread will be for weight loss. Ideally, the fiber content should be at least 3-4 grams per 100 grams of bread.
Sugar content
Choose bread with minimal added sugar content or none at all.
Weight and density
Whole grain bread is usually heavier and denser than white bread. This can also be an indication of a higher fiber and whole grain content.
How much whole grain bread can you eat while losing weight?
While whole grain bread is a healthy product, it's important to remember moderation. The amount of bread you can consume during weight loss depends on your caloric intake, physical activity level, and other factors. On average, nutritionists recommend limiting yourself to 1-2 slices of whole grain bread per day, combining it with other healthy foods such as vegetables, fruits, protein products, and healthy fats.
You may be interested in:
- Why it's important not to give up dessert while losing weight
- The number 1 berry that promotes fast and easy weight loss
- 6 morning habits that secretly lead to weight gain
Sources: Mayo Clinic, Healthline, Harvard T.H. Chan School of Public Health.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
