Bread, a dietary staple for many, has often been associated with concerns about weight gain. However, not all breads are created equal, and there exists a range of healthier alternatives that can be enjoyed without the worry of expanding waistlines. Understanding the relationship between bread consumption and weight is crucial for making informed dietary choices.
We spoke with Lisa Richards, dietitian and creator of The Candia Diet, and Christine VanDoren; nutritionist and personal trainer, to learn about two types of breads you can indulge in without worrying about weight gain. They shared that sourdough bread and rye bread are two of the best options.
Sourdough Bread
Sourdough bread, with its distinct tangy flavor and chewy texture, stands out not only for its taste but also for its potential link to weight management. Unlike some conventional breads that might contribute to weight gain due to refined flours and sugars, sourdough is fermented with a natural sourdough starter, typically consisting of flour and water.
"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 says. "This helps stabilize blood sugar levels, preventing spikes and crashes that can trigger cravings and overeating." She also adds that sourdough bread has "fewer additives and preservatives compared to some commercially produced bread, making it a more wholesome and nutrient-dense option."
"Sourdough bread typically has a denser texture and more substantial flavor, which can promote a feeling of satisfaction and fullness with smaller portions," Richards reveals. "Its complex flavor profile also makes it a satisfying and enjoyable choice, potentially reducing the desire for additional high-calorie snacks or spreads."
Rye Bread
Rye bread, renowned for its hearty flavor and dense texture, is gaining popularity not only for its taste but also for its potential role in weight management. Rye flour, a key ingredient in this bread, contains a higher proportion of fiber and nutrients compared to refined wheat flour. The fiber content, particularly soluble fiber, contributes to a feeling of fullness and may assist in regulating appetite.
"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," Van Doren notes. One of those breads is rye bread as she says, "Typically, one slice contains only 65 calories." It's also a nutrient-dense choice that can help with weight loss as she adds: "The food also contains nutrients like selenium, thiamine, manganese, potassium, and fiber."
"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 says.
