Choosing the best bread for weight loss depends on several factors. Here are main things to consider, and recommended brands.
Finding the best bread for weight loss may seem contradictory, considering many people believe that eating bread is a surefire way to sabotage your weight goals. But this is a reminder bread can be a part of your weight loss plan!
If you choose your bread wisely, bread absolutely could and should be a part of your daily diet whether you are trying to lose weight or not. However, the bread section at the grocery store these days is beyond overwhelming as the bread industry has recently erupted in many different variations and innovations in types of bread.
Key Things to Consider When Choosing Bread
When choosing bread, you should pay attention to the following elements:
- Total calories
- Type of ingredients (ie. whole wheat, multigrain, white, potato, etc.)
- # of ingredients
You may also see the word “lite” on the label – these breads are typically just smaller servings of usual bread, so the total calories and nutrients may be lower. A general rule of thumb that I recommend is that per serving, your bread has:
- 70-140 calories
- 3g of fiber or more
- 4g of protein or more
The question still remains: what’s the best type of bread for weight loss?
Whole Wheat Bread vs. White Bread for Weight Loss
The calories in a slice of wheat bread and the calories in a slice of white bread (depending on the size of the slices) are very similar, with a difference of only about 5-10 calories. So, why is wheat bread the most often singled out between the two when talking about the best bread for weight loss?
It’s because whole-wheat bread is made from the whole kernel of the grains used in flour, giving it its brown color. This is good for health because this kernel contains nearly all of the nutrients. White bread is the result of food processing that removes this nutritious, outer husk, a practice started solely for aesthetic purposes.
Fiber in Whole Wheat and Whole Grain Bread
Along with vitamins and minerals, the whole grain also contains fiber and fiber plays a critical role in slowing digestion which can prevent overeating and, thus, high fiber bread can be helpful for weight loss.
Since white bread lacks the fiber and nutrient content of whole wheat bread, that’s why it isn’t the optimal choice for health or weight loss. That said, if you really are a fan of white bread, you don’t need to remove it from your diet completely. Just make sure that more than half of your grains from all sources are whole grains.
Whole Wheat Bread vs. Multigrain Bread for Weight Loss
So now that you got the rundown on whole wheat and whole grain bread, let’s answer a question dietitians are often asked which is: “is multigrain bread healthy?” The answer is tricky. You see, multigrain bread is similar to whole-wheat bread, but can contain whole-wheat grains as well as grains other than wheat, like rice or rolled oats.
It can also, however, contain the bleached wheat that makes up the white bread we talked about earlier. So, multigrain bread isn’t an unhealthy choice per se, but between the two, whole grain is still better in terms of the best bread for weight loss.
Potato Bread vs. White Bread for Weight Loss
The word “potato” might have you thinking this bread is automatically good for you given that it’s directly associated with a vegetable…and you’re actually on the right track! Due to the fact that it is made from potatoes, which are vegetables that are high in potassium and fiber, that means potato bread has more potassium and fiber than white bread.
Thus, when it comes to weight loss, potato bread has slightly more nutrients than white bread and may help you with weight loss in terms of keeping you full from the fiber. Just know that there is a very-present potato flavor of the bread, which can be a hit or miss depending on your tastebuds.
Gluten-Free Bread and Weight Loss
Let’s keep this section brief. Gluten-free bread is neither bad nor good for weight loss. That’s because, despite some people’s misconception, it’s nutritionally very similar to gluten-containing bread. Gluten is simply a protein in bread that some people are intolerant to.
However, if you have not been diagnosed as having an intolerance, you may be better off sticking to the other breads on this list. Mostly because the consensus is that gluten-free bread is noticeably different in terms of texture and flavor and there’s no reason to make the switch if you don’t have to.
We’ve written an informational piece about sprouted bread in the past, so if you’re curious about how it’s made or if sprouted bread is good for you health-wise, you should check out that article. However, is sprouted bread good for weight loss? This is a tricky question because it’s important to note that sprouted bread contains 15 grams of carbohydrates per serving just like conventional bread.
However, due to the way the bread is made, it has a lower glycemic index than wheat or white bread. This means that the starch content is lower and the fiber content is higher and will help you to stay fuller longer.
In summary, sprouted bread has the same number of calories as other bread, but may help you to control your hunger better than the others. So, when it comes to choosing the best bread for weight loss, sprouted bread is definitely one to add to the list.
English Muffins for Weight Loss
English muffins are among the best bread for weight loss without a doubt. This is because, compared to other breads, they tend to be very low in calories, fat and added sugar. It’s a great bread option to make things like mini pizzas and breakfast sandwiches for these reasons, as one muffin is typically only about 60-100 calories. Even just toasting an English muffin with your breakfast is a great way to start your day.
Best Brands of Bread for Weight Loss
These specific brands are our picks for weight loss due to the relatively low-calorie content per serving, high fiber content and good flavor.
- Best Whole Grain Bread – Nature’s Own
- Best White Bread Substitute – Dave’s Killer Bread
- Best Sprouted Bread – Food for Life Ezekiel 4:9 Sprouted Whole Grain Bread
- Best English Muffins – Thomas’ Light Multi-Grain English Muffins