Best Bread for Weight Loss: 8 Healthy and Delicious Options

by Millie
assorted whole wheat bread

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Bread is a staple in most diets, but it can also be one of the most frustrating foods when you’re trying to lose weight. So, what’s the best bread for weight loss? Turns out, there are a few good options. 

Let’s explore some of the best bread for those on a weight loss journey or trying to avoid weight gain and outline why they might be a good fit for your diet. By the end of this post, you’ll have all the information you need to make healthy decisions about bread in your diet!

Best Bread for Weight Loss

Not all types of bread are created equal – some are better for weight loss than others. Here is a list of the best bread for weight loss, so you can find the perfect one to help you meet your goals. I’ve also listed the nutritional value for a slice of each type of bread. So, if you’re looking to lose weight, try swapping out your regular bread for one of these healthier options!

1. Sprouted Grain Bread

80 calories, 4 grams of protein, 3 grams of fiber, 15 grams of carbs, 0.5 grams of fat

sprouted grain bread
Healthy sprouted grain bread

This is my favorite type of healthy bread and the one I eat almost daily. Sprouted grain bread is made from grains that have been allowed to germinate (or sprout). This process makes the nutrients in the grains more available to the body, and also increases the amount of fiber

In addition to a high fiber content, sprouted grain bread is a great source of protein, vitamins, minerals, and antioxidants. It has a slightly nutty flavor, a chewy texture and a healthy choice for weight loss.

2. Sourdough Bread

120 calories, 4 grams of protein, 3 grams of fiber, 10 grams of carbs, 0 grams of fat

sourdough bread
Low glycemic sourdough bread

Sourdough bread was all the rage during the pandemic. It is made from a fermented dough that contains a type of bacteria called lactobacilli. This fermentation process gives sourdough bread its characteristic tangy flavor. 

This bread is easier to digest than other types of bread because the fermentation process breaks down some of the gluten. It is also a good source of prebiotics, which are important for gut health.

Furthermore, sourdough bread has a low glycemic index (GI index) which means that it will not cause a spike in your blood sugar levels. Look for whole wheat sourdough bread which has more fiber than that made with white flour.

3. Oat Bread

130 calories, 6 grams of protein, 4 grams of fiber, 23 grams of carbs, 1.5 grams of fat

oat bread
High fiber oat bread

Oats are a good source of fiber, Vitamin B1, iron, zinc, and magnesium. The fiber in oats has been shown to reduce cholesterol and blood pressure, as well as regulate blood sugar levels. 

Oat bread is made from a combination of oats and is a healthy option for those on a weight loss journey. Look for an oat bread that lists oats as the first or second ingredient to be sure you get the health benefits.

4. Flax Bread

80 calories, 5 grams of protein, 4 grams of fiber, 14 grams of carbs, 1 gram of fat

flax bread
Heart healthy flax bread

Flax bread is made from flour from whole grains and flax seeds. Thanks to the addition of flax seeds this is one of the healthiest bread you can have and is excellent for weight loss.. 

Flax seeds are a very good source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. ALA has been found to reduce the risk of heart disease. Furthermore, flax seeds are also high in lignans, a compound that may protect you against certain cancers. 

5. Rye Bread

60 calories, 4 grams of protein, 3 grams of fiber, 12 grams of carbs, 1 gram of fat

rye bread best bread for weight loss
One study found that rye bread is the best for weight loss

This flavorful bread is packed with nutrients that are essential for good health and is believed to be more nutritious than wheat. Rye has a high level of soluble fiber which helps you to feel more full and reduces spikes in your blood sugar levels. 

One study done by researchers at Chalmers University of Technology compared people who ate rye bread and those that ate plain brown bread. The rye eaters lost more weight and body fat than the brown bread eaters. The researchers concluded that rye bread is the best weight loss.

To get all the benefits, look for whole-grain rye bread made with 100% whole-grain sprouted rye flour.

6. Whole-Grain Bread

120 calories, 5 grams of protein, 3 grams of fiber, 19 grams of carbs, 3 grams of fat

whole grain bread
There are many types of whole grain bread

Whole grain means that the bread is made from the whole grain of any kernel. It can also be a mixture of whole grains and may be called multigrain bread. The important word to look for is “whole” and the whole flour should be the first ingredient. 

There are many types of wholegrain bread, but they all have one thing in common: they’re made with whole grains. Whole grains are a type of complex carbohydrate that contains all three parts of the grain kernel – the bran, the germ, and the endosperm.

Whole grain bread had a high fibre content and is packed with protein and healthy fats. It also has a lower glycemic index than white bread, meaning it won’t spike your blood sugar as much. It’s a perfect choice for those on a diet.

7. Whole-Wheat Bread

110 calories, 4 grams of protein, 4 grams of fiber, 23 grams of carbs, 0.5 grams of fat

whole wheat bread
Whole wheat bread is a better choice than white bread

Whole wheat bread (or wholemeal bread) is made with 100% whole-wheat flour, which means it has more fiber and nutrients than white bread. Its higher fiber content makes it more filling and a better choice for those on a diet. 

Whole wheat bread has a lower glycemic index than white bread. This means that it won’t cause your blood sugar to spike as quickly, which is important for people with diabetes or who are trying to lose weight.

Whole wheat bread contains more vitamins and minerals than white bread. This includes vitamins B and E, as well as iron and magnesium.

8. Gluten-Free Bread

90 calories, 3 grams of protein, 5 grams of fiber, 6 grams of carbs, 5 grams of fat

gluten free bread one of the best bread for weight loss
Low calorie gluten-free bread

Although meant for people suffering with celiac disease or gluten sensitivity, many people consume gluten-free bread as part of the low carb diet. However, gluten-free doesn’t necessarily mean healthy. 

Gluten-free flour is usually made from almond, coconut, brown rice, corn, potato or tapioca. However, the best gluten-free bread is made from gluten-free almond or coconut flour. They have more fiber and protein with fewer calories and carbs. Great benefits for those on a diet.

However, read the nutritional information very carefully to be sure you’re getting the best gluten-free bread and not one with added unhealthy sweeteners.

Which Bread Will You Try First?

bread with heart
Bread can be part of a healthy weight loss journey

If you are looking to start making better choices for your health and weight loss goals, bread may be a good place to start. There are many different types of bread that can help with weight loss and weight management, so finding the right one for you is important. 

I’ve outlined the top picks for the best bread for weight loss here! They’re all delicious and nutritious, so you can feel good about eating them every day. Which bread will you try first?

Remember that watching your calorie intake, eating a healthy diet and incorporating exercise and into your routine will help you lose weight faster. 

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