When it comes to weight loss, bread often gets a bad rap. However, while it’s certainly important to limit your intake of refined carbs like white bread as much as possible (this type of bread does have some serious health consequences), there are many excellent options available that can actually support your weight loss goals. By making informed choices, you can enjoy the pleasure of bread without compromising your progress. So, bread lovers rejoice! There is hope after all.
To discover some of the best breads you can eat regularly while you slim down, we checked in with health experts Lisa Richards, dietitian and creator of The Candia Diet, Christine VanDoren, nutritionist and personal trainer, and Dr. Amy Lee, board certified doctor in internal medicine, medical nutrition, and obesity medicine and partner of Nucific. They told us that sourdough, rye, and sprouted bread are all great choices. Learn more about these weight loss-friendly breads below!
1. Sourdough
Sourdough isn't only a delicious option for your avocado toast; Richards tells us it's also a fantastic choice for anyone looking to shed some pounds. This is largely thanks to the fact that it has a lower glycemic index than most other breads, she explains.
"The natural fermentation process in sourdough bread breaks down complex carbohydrates into simpler sugars, resulting in slower digestion and a more gradual release of glucose into the bloodstream," Richards tells us. "This helps stabilize blood sugar levels, preventing spikes and crashes that can trigger cravings and overeating." This is great news, as many foods (especially refined carbs) lead to blood sugar spikes that can make weight loss difficult.
Additionally, she points out that sourdough bread has "fewer additives and preservatives compared to some commercially produced bread, making it a more wholesome and nutrient-dense option."
Then there's the fact that sourdough can help you stay fuller longer. "Sourdough bread typically has a denser texture and more substantial flavor, which can promote a feeling of satisfaction and fullness with smaller portions," Richards goes on. "Its complex flavor profile also makes it a satisfying and enjoyable choice, potentially reducing the desire for additional high-calorie snacks or spreads." Perfect!
2. Rye
According to Van Doren, rye is another classic, tasty bread that makes the perfect base for any of your nutrient-packed sandwiches. "Many people assume that they need to omit bread from their diet if they are trying to lose weight, but that isn't necessarily true. While the typical white bread doesn't provide the body with very many nutrients, there are other types of bread that do the body good," she says. And rye is one of those!
Rye is low in calories; "Typically, one slice contains only 65 calories," Van Doren notes. But beyond that, it's also a nutrient-dense choice that can help aid weight loss. "The food also contains nutrients like selenium, thiamine, manganese, potassium, and fiber," she lists. All of these essential nutrients play a part in helping your body thrive to its full potential, which is one of the most important parts of losing weight.
Plus, like sourdough, it's sure to keep you satisfied without packing in the calories. "Because rye bread is low in calories and quite filling, it can help prevent you from overeating while keeping you in a caloric deficit," Van Doren points out. What more could you ask for?
3. Sprouted bread
In addition to sourdough and rye, there's one more type of guilt-free bread to consider as you work towards your bikini body this summer: sprouted bread. Lee explains that this type of bread is made with grains that have sprouted in water before being made into flour, making it a fantastic alternative to options made with refined carbs. It's low-calorie, low-carb, and perfect for weight loss.
"It is considered to be a low glycemic food and easy for the body to digest," Dr. Lee says, adding that "net carbs can be as low as less than 10 grams of carb per slice, which makes it a more ideal bread to eat with the risk of weight gain."
Plus, like sourdough, this is another type of bread that can help regulate your blood sugar levels in order to keep your body happy and healthy and your waistline trim.
On top of all of this, it's also worth noting that sprouted bread typically contains nutrient-rich nuts and seeds, which are packed with all sorts of health benefits. It's hard to come by a better bread than this!
The bottom line
While choosing the right breads can certainly contribute to weight loss, it's important to remember the importance of moderation. Even the healthiest bread options should be consumed in appropriate portions as part of a well-rounded diet. However, when it comes to the best choices for all of your healthy toasts and sandwiches, sourdough, rye, and sprouted bread make great options.
