The 10 Best Breads for Weight Loss
When it comes to weight loss, bread is frequently painted in a negative light by the diet culture, but a healthy one can actually make the weight loss journey easier.
In fact, the right bread can make healthy eating much easier! It can make a quick, tasty breakfast when paired with scrambled eggs. It can also be part of an easy lunch when used in a healthy sandwich.
Plus, when you choose the right loaf, you can add fiber and extra protein to your meal, keeping you satisfied for longer.
The best types of bread for weight loss are those lower in calories, high in fiber and protein, and with the least amount of sugar. Also, the ingredients in the type you choose can make it better or worse as a healthy option for weight loss.
The bread aisle at the grocery store can be intimidating but don’t worry, we’ve got you covered!
What is the Best Bread for Weight Loss?
We’ve looked at the wide range of readily available options and broken it down for you.
Thin-Sliced Whole Wheat & Seeds
A clear winner! This type of bread is low in calories, high in fiber and protein, and very low in sugar. So, go ahead and eat two slices without any guilt!
A great example of a thin-sliced loaf is Dave’s Killer Bread Good Seed Thin-Sliced with 70 calories per slice, 3 grams of fiber, 3 grams of protein, and 320 mg of omega fatty acids. The last ingredient is important because it helps to reduce inflammation.
Another good option is Dave’s Killer Bread 21 Whole Grains & Seeds Thin-Sliced. The nutrient count is similar to the Good Seed loaf, except it only has 140 mg of omega-3.
This bread has a particularly great feature – the size is perfect. Often the slices are too large to fit into a calorie-controlled meal.
A flourless type made using a variety of sprouted grains, Ezekiel bread is a healthy choice option for those who are gluten-free or grain-free.
It’s also high in fiber and protein, making it a satisfying choice for weight loss. Plus, it’s packed with nutrients like iron, magnesium, and folic acid.
There are a few varieties of Ezekiel bread, and one of them is the Food for Life Sprouted Whole Grain, which has 80 calories, 3 grams of fiber, and whopping 5 grams of protein.
Protein is important for weight loss because it helps to keep you satisfied and helps to prevent cravings. Many experts recommend distributing the protein among all your main meals, including breakfast.
At breakfast, a healthy goal would be to consume 25 to 30 grams of protein, but each egg is only 6 grams, so it’s difficult to get to the recommended amount. This is where a bread higher in protein comes in. If you make an egg sandwich with an Ezekiel loaf, you can easily get to 22 grams.
Rye is another option that is high in fiber and protein, making it a good choice for weight loss. It’s also low in calories, which is always important when you’re watching your weight.
It’s made using flour that has been milled from rye grain. This type of flour is high in fiber, so it’s ideal for those looking to add more fiber to their diet.
When choosing rye bread, look for brands that are made with 100% whole grain rye flour and that are high in fiber. One slice of 100% whole grain rye should have at least 3 grams of fiber.
Interestingly, there is a Swedish study that found that participants eating a low-calorie diet rich in rye flour products lost more weight than those eating a low-calorie diet eating wheat bread.
Every single registered dietitian has probably recommended whole-wheat bread, which many people call “brown bread.”
A standardized loaf of whole-wheat has the same amount of nutrients as a comparative amount of white, but it’s made with whole-wheat flour. Whole-wheat flour is milled from the wheat kernel, including the bran and germ. This makes it a good source of fiber and other nutrients.
The problem with many store-bought brands of whole-wheat bread is that they’re not made with 100% whole-wheat flour. Instead, they’re made with a combination of whole-wheat and white flour.
When choosing food, the best practice is always to read the label so you know exactly what you’re getting. That’s true for bread, too, so you should be checking the label for bread with at least 3 grams of fiber per serving. If you buy your bread from the bakery, look for brands made with 100% whole-wheat flour or choose a product labeled “stone ground.”
This is a good choice when you want to lose weight because it has that winning combination of high fiber and low calories.
Some light bread can have as little as 40 calories! Pepperidge Farm Light Style 7 Grain is a great low-cal option.
By choosing bread with so few calories, you can enjoy foods you love while achieving your weight loss goals. For example, you can make french toast and add a tablespoon or two of maple syrup!
White Wheat Bread
If you love the flavor of white bread but are seeking the nutrition benefits of whole wheat, white wheat is for you. The flavor and the texture are much closer to a regular white loaf but with more fiber and protein.
An example is Nature’s Own Whitewheat, with 120 calories, 3 grams of fiber, and 5 grams of protein.
Loaves made from white wholewheat flour are still whole grains and provide a good alternative if you’re not keen on the taste and texture of whole-wheat bread.
There are many different types of low-carb bread. They are often made with alternative flours, such as almond flour or coconut flour.
These loaves are often low in calories and sugar and higher in protein. However, in many cases, the taste is different than what you’re used to.
It’s easy to spot the low-carb type if you look for those labeled keto or paleo. As an example, Base Culture Original Keto Bread has 100 calories, 3 grams of fiber, and 3 grams of protein. This bread is available in many supermarkets, but there’s a chance you will find it in the frozen section. You can also find it in many health food stores.
Because it’s keto, it’s high in fat, with 6 grams per slice. The good news is that the fat comes from healthy ingredients and can help to keep you satisfied for a few hours!
As you might expect, this one is made with rolled oats, oat bran, and whole-wheat flour. This combination makes it a good source of fiber and protein.
If you’re looking for an oatmeal loaf that is also low in calories, Pepperidge Farm Light Style Oatmeal Bread has just 45 calories per slice.
An alternative is Arnold’s Small Slice Oatnut, which has a mixture of whole wheat, oats, and nuts. This slightly sweet, nutty option has 80 calories, 3 grams of protein, and 1 gram of fiber.
Sandwich thins are a favorite for many seeking low-calorie options, and they’re often made with different flours.
For example, 140-150-calorie thin rolls from Arnold come in different varieties, including whole-grain wheat and rye flour, flax and fiber, and multigrain.
If you’re a fan of English muffins, you’ll be happy to know that they can also help with weight loss. Choose a brand that is high in fiber and low in calories, such as Thomas’ Light Multi-Grain English Muffins. One muffin has 100 calories and provides you with 8 grams of fiber.
Is Gluten-Free Bread Good for Weight Loss?
The short answer to whether gluten-free bread is good for weight loss is that it depends. Some gluten-free choices are high in calories and sugar, while others are not. As always, it’s best to read the nutrition label to see where the calories are coming from.
Some gluten-free bread is made with alternative flours that are high in calories, such as tapioca flour or potato starch. Be sure to check the nutrition label before purchasing or you might be eating a lot more calories than you intended while trying to make a healthy choice.
There’s a lot to say about gluten-free diets, but that is not the scope of this post. However, people with celiac disease and gluten intolerance will benefit from avoiding this type of bread. Others might benefit too, but always remember that just because a product is gluten-free doesn’t necessarily mean it’s healthy.
Can Sourdough Bread Help With Weight Loss?
Sourdough has a lower glycemic index than other types of bread, which means it won’t spike your blood sugar as much. That means it won’t have the same triggering effect for sugar cravings.
It also tends to be more filling because it has a resistant starch that passes through the gut without being digested, generating a feeling of satiety. This can help to reduce the number of calories you eat overall.
Therefore, sourdough bread is healthy and potentially helpful with weight loss. Just make sure to keep portion sizes small.
The Bottom Line
There is a variety of bread that can help with weight loss. The best option for you depends on your taste preference and nutritional needs.
The key is to read the nutrition labels carefully to know what you’re eating. For weight loss, look for options with fewer calories, high fiber and high protein content. It is also best to choose bread without added sugar or high-fructose corn syrup.
Additionally, when you read the label, look for nutritious ingredients such as whole-wheat flour, oats, flax seeds, and sunflower seeds.
Bread can fit into a healthy weight loss diet. Don’t let its bad reputation stop you from enjoying a nice slice of bread.
Dr. Su-Nui Escobar is a Registered Dietitian/Nutritionist in Miami, FL. She is passionate about helping women over 40 live their best lives through healthy eating and a healthy lifestyle. Su-Nui is a doctor in clinical nutrition, able to translate complicated evidence-based science into practical advice. Su-Nui is the former spokesperson of the Academy of Nutrition and Dietetics.