WHICH BREADS ARE GOOD FOR WEIGHT LOSS? 9 POPULAR CHOICES

You can include bread in a variety of healthy meals — whether you make it into a tasty Mediterranean veggie sandwich or pair it with eggs as a high-protein breakfast. But what are the best breads for weight loss? 

Lose It! members who have lost 50 pounds or more choose certain bread types most often. Find out which of their selections deserve a thumbs-up for nutrition, how to find the healthiest versions of each, and which ones can help you lose weight, according to dietitians.

1. White Bread

Many people love white bread for its soft texture and mild flavor. But dietitians aren’t so sure about its health benefits.

Expert Take: Shelley Balls, registered dietitian nutritionist and owner of Fueling Your Lifestyle in Smoot, Wyoming, says, “I was honestly surprised to see white bread listed as one of the [most popular] breads, as white breads are certainly less superior compared to whole-wheat breads.” In her opinion, whole-wheat bread has more to offer. “It contains dietary fiber, antioxidants, B vitamins, vitamin E, and healthy fats,” says Balls, which white bread lacks. 

According to the U.S. Department of Agriculture (USDA), one slice of white bread contains 73 calories, 13 grams (g) of carbohydrates, and less than 1 g of fiber. If you enjoy the taste and texture of white bread, Balls suggests whole-grain white bread, as it offers more fiber and nutrition. “It’s best to find one with at least 2 grams of fiber per slice,” says Balls. 

Research shows that choosing a higher-fiber bread may be an easy way for adults to hit their daily fiber goals while improving their gut and metabolic health. According to the National Institutes of Health, your metabolic health determines how efficiently your body takes in and burns calories, which can impact obesity risk. 

2. Hamburger and Hot Dog Buns

Before you pair them with your favorite grilled foods, consider ways to make hamburger or hot dog buns more weight-loss friendly.

Expert Take: “When it comes to choosing a bun that can help you reach your healthy weight, I recommend looking for a whole-wheat option,” says Balls, adding that they’re now easier to find at the grocery store. “Look for the ‘100 percent whole grain’ stamp, which lets you know that you really have a whole-grain product,” Balls says. 

Research suggests a whole-grain diet may help you lose weight and cut down on systemic low-grade inflammation, especially when compared with a diet consisting of refined grains. According to the USDA, a whole-wheat hot dog bun contains 130 calories and 3 g of dietary fiber, and a whole-wheat hamburger bun contains 170 calories and 4 g of dietary fiber. 

3. Bagels (Everything, Plain)

Bagels have a high amount of carbs, but you can count on this breakfast staple to bring a burst of energy to your morning meal.

Expert Take: “I love seeing that everything bagels [made the list] as they contain health-promoting seeds such as sesame, black sesame, poppy, and aromatic spices, like minced onion and garlic,” says Balls. Yet, due to the carb count, Balls says she may recommend eating only half a bagel to clients with type 2 diabetes or other medical considerations. Carbohydrates, like those found in bagels, provide the body with glucose, which is used for energy. According to the USDA, one everything bagel contains 290 calories, 53 g of carbohydrates, and 2 g of fiber. 

Some brands also make bagel thins, which offer fewer calories and carbohydrates while satisfying that bagel craving.

Besides cream cheese, Balls suggests avocado slices and a sliced boiled egg, nut butter, or smoked salmon as nutritious toppings for your bagel.

She adds, “One thing that would be even better is if the bagel was whole grain.” For example, one type of whole-grain bagel — whole wheat — has 4 g of fiber, 51 g of carbs, and 261 calories, per the USDA.

4. Sourdough 

Sourdough is a trendy bread that lives up to its hype with real nutritional benefits.

Expert Take: Between sourdough and white bread, Balls says sourdough is better because of its lower glycemic index, meaning it won’t spike your blood sugar as quickly. According to research, this is due to the fermentation process when the bread is made. Balls says, “Choosing lower-glycemic-index foods can help with weight loss since they digest more slowly, giving you longer-lasting energy.” 

Research has also found that sourdough bread benefits gut health, boosting your body’s ability to absorb important vitamins and minerals and enabling smoother digestion, thanks to the prebiotics formed by the lactic acid bacteria.

But Balls also emphasizes the importance of balance: “To promote weight loss and overall health … make at least half of your grains whole grains,” she says. USDA’s MyPlate method can also help you put together a balanced plate. Finally, Balls says if you make sourdough at home, opt for whole-wheat flour instead.

5. Dinner Rolls

Dinner rolls deserve credit for their perfect portion size, though experts say their nutrition is not as straightforward.

Expert Take: “Dinner rolls can definitely fit into a balanced eating pattern,” says Balls. Their portion size could help you manage your calorie intake, as each small serving requires you to consciously decide to reach for another.

However, keep in mind that dinner rolls come in many varieties, like ciabatta, classic, crescent, brioche, and yeast rolls. Each type has its own calorie count and nutritional profile. For example, brioche rolls are rich and buttery, and tend to be higher in fat and calories. On the other hand, classic yeast rolls and ciabatta rolls usually contain less fat, but lack fiber, which a whole-grain option provides (and Balls prefers). Ultimately, the best dinner roll for weight loss depends on your specific goals, whether it be taste, nutrition, or a combination of both. 

6. Italian Bread

This classic loaf brings a taste of Italy right to your table.

Expert Take: Angel Luk, RD, co-founder of Food Mysteries and author of You Can’t Out-Train a Bad Diet, based in Vancouver, Canada, points out that Italian bread lacks fiber. According to the USDA, one slice of Italian bread provides about 80 calories, 16 g of carbohydrates, and less than 1 g of fiber. Considering that the Academy of Nutrition and Dietetics recommends women eat at least 25 g of fiber per day and men eat at least 38 g — or 14 g of fiber for every 1,000 calories — choosing foods with less than 1 g of fiber can make it difficult to meet these goals without exceeding calorie limits.

Fiber is beneficial for weight loss. “Fiber is known to help with improving feelings of fullness, making portion control and craving management way easier,” says Luk. Research finds fiber to be a key factor in weight loss — whether it be from grains or other sources like fruits, vegetables, and beans.

7. Keto Bread

Low-carb fans, this bread is marketed to you, but experts say others may benefit as well.

Expert Take: Luk says keto bread offers many perks, one being that it’s a low-glycemic-index food — meaning it won't raise your blood sugar as much as medium- or high-glycemic-index foods. “Many people living with overweight and obesity are simultaneously trying to better manage their diabetes, prediabetes, and/or high cholesterol levels,” says Luk. According to the USDA, one slice of keto bread provides 30 calories, 9 g of carbohydrates, and 8 g of fiber. With only 1 net carb, this bread is less likely to cause spikes in blood sugar, Luk says, and the high fiber content of 8 g per slice can help bring down cholesterol levels.

Research also shows that eating more fiber may help reduce other cardiovascular risk factors, such as blood pressure and inflammation. Keto breads can vary in ingredients, but Luk says some offer healthy fats like flaxseed meal and even almond butter.

8. Cornbread

Pay attention to the serving size when you eat this bread, as a little goes a long way in terms of calories.

Expert Take: According to the USDA database, one slice of cornbread provides about 230 calories, 30 g of carbohydrates, and 1 g of fiber. “While there are no ‘bad’ foods, there are certainly food choices that bring us closer to or further away from our personal health goals,” says Luk. “For someone watching their weight, cornbread is a calorically dense choice that is very high in added sugars and fats while also being very low in fiber. Altogether, it’s a recipe for weight gain, not loss,” notes Luk. 

While sugary drinks like soda and juice often contain high amounts of added sugar, cornbread also plays a part in your daily sugar totals. With up to 13 g of sugar per slice (sometimes even more), cornbread can seem more like a dessert — and research links too much added sugar to a higher risk of obesity. 

9. Breadsticks

Often enjoyed alongside a slice of pizza, breadsticks might bring back a bit of childhood nostalgia.

Expert Take: “This is another case of low fiber causing a missed opportunity to increase feelings of fullness in an equivalent portion of a higher-fiber choice,” says Luk. She suggests a slice of sprouted grain bread instead to go along with your tomato soup for a nutrition upgrade. 

If you enjoy breadsticks, know that their calorie content can vary, so compare labels before making a purchase. Per the USDA, some brands are between 90 calories and 110 calories, while fast-food options tend to have a higher range of around 150 calories for one breadstick.

While your calorie intake does affect weight management, research shows that enjoying your food can also lead to better dietary outcomes. So, if breadsticks bring a smile to your face, don’t stress too much about the fiber — sometimes, the best diet tip is to savor the simple pleasures. Just be mindful of the portion size, which is one breadstick.

The Wrap-Up

The higher the fiber, the better the bread — from a dietitian’s perspective. To find the best breads for weight loss, look for whole grains, whole wheat, or added fibers (like seeds) to ensure a high-fiber choice. However, experts say it’s perfectly okay to enjoy a lower-fiber bread, too, and suggest you balance it out with other high-fiber foods in your diet.

 

Editorial Resources and Fact-Checking

2024-09-16T18:01:11Z dg43tfdfdgfd