Expert consensus suggests that whole grain breads, including those made from 100% whole wheat, can be part of a well-rounded weight loss strategy. Moreover, fiber-rich foods support healthy blood sugar levels by modulating glucose absorption. No, white bread lacks fiber and nutrients, making it less effective for weight loss and potentially leading to weight gain. Always check labels to ensure you’re choosing healthy wholemeal bread and weight loss benefits. When comparing white bread and weight loss to whole grain bread and weight loss, the differences are clear. Fiber also slows digestion, keeping blood sugar stable and cravings at bay. This means more fiber, which helps you feel full longer. Tired of boring diets that leave you hungry? Get 1-to-1 support from a health coach and chat with our nutrition experts anytime via the Oviva app. But the reality is they are only as healthy as their base ingredients, and most have a relatively high GI. It is also important to note that low-carb breads are generally not low calorie. Most lower carb loaves have been made using higher protein flours or additions such as soy, along with extra seeds and grains, that help to reduce the overall carbohydrate content. So, where possible, seek out darker breads and as high a percentage of rye as a flour base as possible. Most commercial forms of rye bread tend to be blends of wheat and 15 to 20 per cent rye flour. A blend of 50% white and 50% wholemeal flourmade of just flour, water, levian and salt. Traditional white sourdough made of just flour, water, levain and salt. Traditional white sourdough made of just flour, water, levian and salt. (The Reference Nutrient Intake (RNI) is set at 0.75g of protein per kilogram bodyweight per day in adults. White bread has a glycaemic index of 72, wholemeal 73. Closely aligned to unfounded concerns about sugar content, the GI of bread also gets a bashing. Usually by week three clients are feeling confident in food choices and tracking them easily while losing visceral fat! You can slice thinner pieces for paninis or toasts, or a heartier slice of bread to dip into soup. If you are counting macros or just don’t want to consume too much bread, this tip is for you and it is so simple. However, if you don’t have gluten sensitivities, the benefits of gluten-free bread are less clear. While everyone’s needs differ, the latest American Dietary Guidelines recommend up to 6 grain servings per day. If you’re less active and your main goal is to lose fat, your intake should be a bit less. If you’re more active or participating in endurance sports like running or cycling, your carb intake should be a bit higher. Sprouting also makes nutrients in the grain easier for us to absorb. “Germination changes the composition of the grain,” explains Dr. Brown. It’s often marked “Dark European Rye,” and lists whole-grain rye as the first ingredient. The exposure variables were expressed as continuous variables (g/day), and for total bread and wholegrain intake, both continuous and categorical (sex-specific quartiles) variables were applied. The average daily wholegrain intake was calculated by multiplying the amount of whole grain in the respective food item in question by the reported daily intake. Alkylresorcinols (ARs), phenolic lipids derived from the bran of wheat and rye, show promising results as biomarkers for wholegrain wheat and rye intake 17–19. However, completely cutting out any type of food from your diet could mean you miss out on a range of nutrients that you need to stay healthy. Bread, especially wholemeal, granary, brown and seeded varieties, is a healthy choice to eat as part of a balanced diet. High-fibre foods, such as wholegrain breads and cereals, can be an effective part of any weight loss program as they tend to have a lower energy density. Unlike white bread, wholemeal retains more dietary fibre and nutrients, as the entire wholegrain has been used to make the flour, but milled to create a flour with a slightly darker appearance. The inclusion of high-fibre foods such as whole grains, nuts, vegetables, and legumes thus represents a cornerstone of dietary strategies aimed at boosting GLP-1 and supporting overall metabolic health. However, dietary intake is inherently difficult to measure and estimations of cereal foods and food components such as bread and whole grains based on self-reported methods may be prone to systematic and random measurement errors 12, 13. If cooked rice or grains are left standing at room temperature, the spores can germinate. There are a few precautions you should take when storing and reheating cooked rice and grains. Many cereal products in the UK are refined, with low wholegrain content. Barley, couscous, corn and tapioca also count as healthy cereal products. French fries and other chips cooked in oil or served with salt are not a healthy choice. RL is the founder of the Nordic Rye Forum, which is a research and dissemination platform for research related to rye and health that includes academic institutions as well as institutes and food industry with interest in rye across the Nordic region. Substitution modelling could provide additional insight into how changes in specific food choices, within an isocaloric framework, may influence long-term weight regulation. Another limitation of this study is that the FFQ captures food items rather than specific grain sources. Thus, the presence of “healthy volunteer” selection bias may compromise the external validity of the findings. However, previous analyses have shown that the overall dietary pattern in the cohort remained relatively stable during the follow-up period between the second and third wave of the HUSK studies . This gives your body a chance to get used to them and adapt accordingly. The Eatwell Plate from the Food Standards Agency suggests that carbohydrates should make up about a third of the food we eat. Diets that cut carbs work their magic just like any other diet – and that’s by reducing calories. In fact, it’s usually the fat we add to carbs that boosts the calorie content, such as butter on a jacket potato or bread, creamy sauces with pasta and frying rice. Dietitian, Juliette Kellow shows how to use carbohydrates to lose weight. Athletes often benefit from nutrient-dense carb sources like whole wheat bread to maintain lean mass while creating a calorie deficit through training. Eating wheat bread before or after workouts can help replenish glycogen stores and prevent muscle breakdown, all while supporting fat loss through enhanced training quality. For active individuals, carbohydrates are a crucial fuel source, and wheat bread can play a strategic role in performance nutrition. How can athletes or highly active individuals use wheat bread during a fat loss phase? Ad libitum intake studies commonly incorporated ≥48 g WG/d (3 ounce-equivalents/d) or a similar amount of RG derived from a variety of sources (56–60) or single food items such as WG breakfast cereal (61–63) or bread (64) into participant diets over 2–52 wk.These varieties offer higher fiber content, which helps with digestion and keeps you feeling full longer.However, the kefir mixed with stoneground wholemeal and water produced a beery/fruity smell which Brian thought was acceptable so I built a test dough with it and baked it off.Because it contains all parts of the grain, wholemeal bread is typically darker in colour and slightly more brown than white bread, which is made using only the endosperm.Aim for breads that provide 2 or more grams of fiber per slice.Some people find that excessive wind, bloating and even constipation can occur if they suddenly start to eat a lot more fibre, so to prevent this it’s important to introduce fibre-rich foods slowly.Don’t be confused by labels such as “with added grains”, “grainy” or “multigrain”. Medications like semaglutide and tirzepatide are designed to mimic or enhance GLP-1 activity, but everyday dietary choices can also help support your body’s own GLP-1 response. Experiment with adding low GI foods to your meals and observe the positive changes in your energy levels and overall health. Encourage diversity in your diet by focusing on whole, unprocessed foods and incorporating a variety of nutrient-dense options. A diet rich in low GI foods lowers the risk of chronic conditions like type 2 diabetes and cardiovascular disease. Women with gestational diabetes benefit immensely from a low GI diet, which helps stabilise blood sugar and ensures a healthier pregnancy for both mother and baby (NHS). Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. So we get extra vitamins, minerals and antioxidants from this type of bread—and that leads to extra health benefits. “It makes bread that’s lower in carbs, higher in protein and generally higher in fiber than most bread.” To avoid canceling out this benefit, “make sure you buy a bread that doesn’t have added molasses or other forms of added sugar.” Scandinavia’s traditional whole-grain rye bread is a winner, experts say. For example, bran bread is good for weight loss because it’s high in fiber. Whole grain bread is a powerhouse for weight loss. Packed with fiber and nutrients, this bread keeps you full and supports a healthy lifestyle. Whole grain bread and weight loss can work together to help you reach your goals. When it comes to choosing the healthiest bread option, the debate between multigrain bread and wholemeal bread often arises. Low GI foods, such as whole grains and legumes, help control appetite and reduce cravings, making them allies in weight loss or maintenance efforts. I have several friends though who don’t want any sugar in their breads over and above what is in the flour already for dietary and health reasons and so I thought I would work on making the dough without any added sugars. 48% of Australians currently avoid grain foods – the primary source of carbohydrates in our diet – for reasons including weight loss, bloating and allergies(1). But carbs are found in many other foods too, such as whole grains, breakfast cereals, rice, pasta, noodles and crispbreads, legumes such as lentils, beans, peas and chickpeas, dairy, fruit and starchy vegetables. The demonisation of carbohydrates has led to much speculation about whether we need carbs at all, resulting in 48% of Australians avoiding grain foods – the primary source of carbohydrates in our diet – for reasons including weight loss, bloating and allergies(1). Easy American Hamburger Goulash with Elbow Macaroni (WW Friendly Comfort Food) If you would like to learn more about medically supported weight-management options, SheMed offers personalised programmes designed to align with individual health goals.To stay on track with your weight goals, go for wholemeal, rye, or sourdough bread – they’re higher in fibre and keep you fuller for longer.Most health experts agree there’s no proof that high carb foods are more likely to make us gain weight than any other food.Wholegrain bread is slightly higher in fibre, protein, niacin (vitamin B3), iron, zinc, phosphorus and magnesium than wholemeal bread.Wholemeal bread can support weight management because it’s high in fibre, keeping you fuller for longer and reducing the urge to snack.These effects are thought to involve interactions between dietary fats and gut-derived hormones, although the exact mechanisms are still being studied.Like our popular bread examples above, most everyday loaves have no added sugar. The choice between multigrain bread and wholemeal bread is a matter of balancing nutritional value with personal preferences. If your BMI is over 35, you could get NHS-funded support from Oviva to help you lose weight in a healthy, sustainable way. If you feel bloated, foggy, or tired after eating bread, even if it’s healthy, you may be sensitive to some ingredients. White bread is made from wheat that has had the germ and bran removed, thereby reducing the fibre, B group vitamins, vitamin E and minerals such as iron, zinc, magnesium and phosphorus. Regular consumption of lower GI foods helps to regulate blood glucose levels, keeping us fuller for longer, and helping us eat fewer calories to keep our weight in check. This recipe, from CHOICE home economist Fiona Mair, makes 1kg wholemeal multigrain bread. This may be the case in other countries, but – sweet breads like brioche aside – the small amount of sugar you see listed in the nutrition information panel in Australian breads is usually the type that occurs naturally in other ingredients or is produced by the yeast during the fermentation process. It’s a widely held belief that white sliced bread contains added sugar. If your gentle prod leaves a dent that doesn’t come back after five/ten minutes then bake the bread in your preheated oven. However, the kefir mixed with stoneground wholemeal and water produced a beery/fruity smell which Brian thought was acceptable so I built a test dough with it and baked it off. I hypothesised that as hot water releases sugar in flour, maybe if I mixed some flour with very hot water first and then introduced the kefir to it it would find the sugar more easily and work faster. If you leave a sourdough mixed with fresh milk for long enough to develop properly you get this really unpleasant sour taste, I have done that before and that is why I was pleased to find that the milk kefir can be used where fresh milk is not very suitable. In fact it has a green light as a low sugar food in the traffic light labelling system since it has less than 5g of sugar per 100g. You can see from the nutrition charts above that bread contains very little sugar. Bread is officially a green light, low sugar food Eating enough fibre but not drinking enough water can cause constipation. Soluble fibre is the soft and sticky type, which is found in the flesh of fruits and vegetables, as well as oats, dried beans and lentils. There are three different types of fibre, all of which play a different role in our bodies. They help to ensure a healthier digestive system and reduce the risk of bowel cancer. Carbohydrates are a source of energy for your body and muscles, aiding muscle building as well as recovery from strenuous workouts. Whole grains are a better choice so aim to eat them most of the time – use our handy guide below to help with your grain food choices. But carbs are actually an essential nutrient – just like protein or healthy fats – and we need a certain amount every day to sustain our energy levels and fuel our body and brain. We’ve taken a look at the evidence to understand why carbohydrates are part of a healthy diet. This kind of environment is ideal for wraps made of wholegrains, low-carb. If you are focusing on high-protein foods they can also serve as a way to boost their protein intake without adding extra calories. How Many Calories and WW Points in Low-Fat Irish Wholemeal Scones? If you're someone who does a lot of physical activity and needs something to keep you full and boost your energy levels, then brown bread is likely a great option. As a result, there are plenty of well-being benefits to be gained from eating brown bread. For example, someone who is insulin resistant can typically tolerate a lower amount of carbohydrates before they experience a blood sugar level spike. Gluten-free breads are made from an alternative grain to wheat, so as to avoid the wheat protein gluten. Look for a chewy texture and the absence of yeast in the ingredients, preferably with wholewheat flour or rye wholemeal, grains and seeds. Wholegrain rye with added grains has a higher fibre and vitamin content than light rye and has a lower GI, as does rye sourdough. Often multigrain bread is made from white flour with some added grains. Wholemeal bread is made from wholegrains that have been milled to a fine texture, giving a plain brown appearance. Enjoying a slice or two of high-quality, whole grain bread can fit into a balanced diet, but be mindful of your portions and overall daily calorie intake. When you become a client I help set your carbohydrate goals for each day and then work with you to tweak your intake to help lose body fat while including foods that you enjoy eating. Whole grain varieties offer more fiber, which helps with digestion and can help you feel full longer, supporting your weight loss goals. This traditional method not only gives sourdough its distinctive taste, but may also lead to a bread that’s easier to digest for some people.Changes in smoking habits and physical activity levels during follow-up did not differ across quartiles, nor did changes in body weight.Using olive oil in cooking or as a salad dressing can be a practical way to include unsaturated fats as part of a balanced diet.Highly processed white bread, often stripped of fiber and enriched artificially, spikes blood sugar rapidly and leaves little satiety behind.This doesn’t necessarily make these products wholegrain breads.Fermentation also increases the availability of certain micronutrients and prebiotic compounds that support gut health—a growing area of research in weight management.The average daily wholegrain intake was calculated by multiplying the amount of whole grain in the respective food item in question by the reported daily intake.But keep in mind that the serving sizes of sourdough tend to be large, which may be contributing to a kilojoule overload if you are trying to lose body fat. Receive the latest on what works for weight loss straight to your inbox. You don't have to cut out whole groups of food in order to lose weight, provided you don't eat too many calories you will lose weight - wlr's tools can help you do it. It is a protein found in wheat which contributes to the satisfying texture of bread. Bread has long been a dietary staple in many cultures, from the dense rye loaves of Northern Europe to the airy flatbreads of the Middle East.Scan the ingredients of your wholewheat pasta and you'll only see wholewheat flour.Bread intake was reported in slices per day, and based on the reported intake, the amount of bread eaten in g/day was estimated.Bread is officially a green light, low sugar foodFurther, Harland et al. (31) noted trends for higher micronutrient intakes and supplement use and lower saturated fat intakes in the highest compared with lowest WG consumers.However this is not the same as the extreme low carb (20g a day) keto diets that dominate the field.Check out more tips on selecting bread at Fit Life Way. Allow the bread to cool before slicing. Shape and Second RisePunch down the dough, shape it, and place it in a greased bread pan. No hidden sugars, no extra oils—just honest ingredients you’ll feel great about. Wholegrain Wraps can be incorporated into nearly any eating pattern. Diets low in carbohydrates help to keep blood sugar stable and is essential for both appetite control and energy consistency. Traditional bread carries a sense of relaxation, but it is often dense and heavy, particularly for those who suffer from digestive problems due to GLP1 medication. These medications can affect appetite and fullness, as well as the speed of digestion that prompt users to think about the kind of food that’s good and is satisfying. Fibre acts like a sponge in the gut and absorbs water to increase the bulk and softness of the stools, helping to ensure they’re eliminated easily from the body. I do know from using it and from observation that it is different in many respects from a traditional water and flour fed sourdough culture. For those of you looking for kefir bread formulae, here is what I have been up to. GLNC educates and collaborates with partners to improve the health of all Australians. In the meantime, to find out more about the pros and cons of low carb diets, watch our webinar here. Thus, wheat bread may support weight loss not only physiologically but emotionally as well. Allowing for moderate bread consumption—especially nutrient-rich wheat bread—can enhance adherence to a weight loss plan by reducing feelings of restriction. In fact, is wheat bread good for weight loss becomes a more relevant question when considering how it fits within meals. Choosing wheat bread with a lower GI, especially versions with intact grain kernels or added seeds, can contribute to metabolic health rather than undermine it. Practical Tips for Incorporating Low GI Foods Low GI foods provide sustained energy, reducing mid-day fatigue and improving mood stability. A low GI diet can mitigate these effects and support hormonal health (NICE guidelines). For instance, pure glucose has a GI of 100, making it the benchmark against which all other foods are measured (Diabetes UK). With the Juniper Programme, you can access weight loss medication tailored to your health and goals — never one-size-fits-all. For example, sourdough bread undergoes a long fermentation process that helps improve the bioavailability of vitamins, minerals, and fibre. A study from Chalmers University of Technology in Sweden found that rye bread is the best bread you can consume for weight loss as opposed to plain brown bread . As you can see, the difference isn't huge — but brown bread has more fibre and less fat, carbs, added sugar, and calories. Enjoy core grain foods 3-4 times a day, making at least half either whole grain or high fibre. Instead, we recommend focusing on the number of serves you need each day – for an adult this means enjoying core grain foods 3-4 times a day and making at least four of these serves whole grain or high fibre options – this may sound like a lot but is very achievable. So refined sources of carbohydrate like white bread, pasta and rice, are a good choice as part of a balanced diet, but treats like cakes and biscuits should just be occasional treats. Refined grain core foods do contain fibre, vitamins and minerals, just less than their whole grain counterparts. You can track all the food in your diet using the WLR food diary and weight loss tools. The benefits of eating watermelon for weight loss We’ll be delving into the ins and outs of low carbohydrate diets in our next Hot Topic, so stay tuned for more! Following a low carbohydrate diet over a long period of time may increase our risk of an early death by 30% (10). They’re also present in confectionery, chips, cakes, pastries, soft drinks, sugar and honey. It consists of dough made from durum wheat and water and contains iron and B vitamins.No differences in energy intake at the subsequent meal were observed, though the WG bread was rated as more satiating that the RG wheat bread.Barley, couscous, corn and tapioca also count as healthy cereal products.Ingredient labels can help you choose whole-grain foods.Mostly because if you are trying to live a healthy lifestyle, all foods fit.However, if you don’t have gluten sensitivities, the benefits of gluten-free bread are less clear.Department of Agriculture recommends 6-11 servings of bread and grain products a day. Wholegrain varieties of starchy foods and potatoes (particularly when eaten with their skin on) are good sources of fibre. The issue here may be why we seem to think that foods have to be high in protein to be healthy. Opinions surrounding this point of the bad bread list are that carbohydrates, including bread, are bad and you need to cut them dramatically to lose weight and be healthy. Fad free tools for healthy weight loss Certain Types of Nuts Soluble fibre forms a gel-like texture in the gut that slows digestion and glucose absorption, providing a more gradual stimulus for appetite-regulating hormones like GLP-1 and PYY. Fermentation of nut fibre by gut bacteria produces short-chain fatty acids, which can stimulate GLP-1 secretion from intestinal L-cells through dedicated receptors and related metabolic pathways. Regular nut intake has been linked with improved glycaemic control, greater fullness, and reduced risk markers for type 2 diabetes and cardiovascular disease in clinical and epidemiological studies. Supporting your body’s natural GLP-1 response may be simpler than many people expect. It has been noted that dietary whole grain intake alone may not contribute to the effects seen here and that the body composition changes are independently a result of hypocaloric diets alone.37 Almost all meta-analyses in this umbrella review reported positive benefits for dietary whole grain intake in the prevention and management of the most serious health care problems such as type 2 diabetes, cardiovascular disease, stroke, and colorectal, gastric, and pancreatic cancers. Are wheat bread products healthier than white bread products at sandwich restaurants? This effect persisted after daily consumption of the porridge for 3 wk but did not translate into reduced energy intake or weight loss (63). Recent reports are generally consistent with these findings, demonstrating that high WG consumers tend to be more physically active, smoke less, and consume more fruit, vegetables, and dietary fiber than low WG consumers (46, 47, 49, 53). Interestingly, no association between WG intake and visceral adiposity was observed in individuals consuming ≥4 daily servings of RG, suggesting that high RG intake may counter any benefits of WG on body weight regulation (47). Wraps are great for desserts and sweet snacks that are lower in sugar. Wholegrain wraps by Fitbakes provide the foundation that is soft and more flexible. Traditional bread provides a sense of comfort, however it is often dense and heavy for people who experience a slowing of digestion due to GLP1 medication. Rye bread At the end of the day, the best foods for weight loss are those that help you sustainably eat at a calorie deficit until you reach your goals. Secondly, extra preservatives and sugar are typically added to improve the taste and shelf life of white bread. Other people, such as those with gluten intolerance, may find they experience bloating when they eat bread — which can make it difficult to reap the full rewards of a weight loss diet. But, is there any truth behind the idea that brown or whole grain bread is healthier for you than white varieties? And even if you eat some white bread, you won’t be eating ‘poison.’ You can balance it into the whole diet.” Even whole-wheat bread, while more nutritious than white bread, isn’t a nutrition powerhouse, she states. Arnold once likened white bread to white death, and bodybuilders ever since have had a love-hate relationship with the staff of life. Some studies have indicated that promoting the Mediterranean diet pattern as a model of healthy eating may help to prevent weight gain and the development of overweight/obesity. In my bid to ensure we lead a healthy lifestyle, whole wheat bread has become a staple in my pantry. For instance, pure glucose has a GI of 100, making it the benchmark against which all other foods are measured (Diabetes UK).This sourdough flavour combination will delight you with its flavour and texture.Wholemeal is simply the name given to wholegrains that have been ground down to form a flour.Choosing high-fibre grains like oats and barley in place of refined grains (for example, white bread or sugary cereals) is a practical, research-supported way to support natural GLP-1 activity and appetite regulation.Wholegrain products use the whole grain from wheat.Added to this, it’s not uncommon to read that wheat, found in foods like bread and pasta, can cause bloating leaving many of us believing that cutting them out of our diet will help us lose weight.As someone who has always enjoyed wholemeal foods as a preference over white, I’ve delved into why it’s considered the healthier choice.One of the benefits of wholegrain bread is that it will contain all three types of fibre – insoluble, soluble and resistant starch – as it uses all parts of the grain,” says Renn.For example, bran bread is good for weight loss because it’s high in fiber. If you're concerned that you have a wheat allergy or intolerance, speak to a GP. Leave potato skins on where possible, to keep more of the fibre and vitamins. Because of this, potatoes do not count towards your five portions of fruit and vegetables a day, but they can have an important role in your diet. How Food May Actually Trigger GLP-1? For a more gradual approach, you could eat sugary cereals and plain cereals on alternate days, or mix both in the same bowl. If you usually add sugar to your porridge, try adding a few chopped dried apricots or a sliced or mashed banana instead. Porridge oats are cheap and contain vitamins, minerals and fibre. You should be able to get all the zinc you need by eating a varied and balanced diet. Taking high doses of zinc reduces the amount of copper the body can absorb. Rice and grains, such as couscous and bulgur wheat, can be eaten hot or cold, and in salads. This means cereal products consisting of oats or oatmeal, such as porridge, and wholewheat products are healthy breakfast options. Wheat, oats, barley, rye and rice are commonly available cereals that can be eaten as wholegrains. Advantages of Choosing Whole Wheat Bread The results from the 2 meta-analyses on body composition are presented in Table 4. Functionally, 28 to 30 g/day of whole grain significantly reduced total serum cholesterol and low-density lipoprotein (LDL) cholesterol in 2 separate meta-analyses. Functionally, 1.5 servings of whole grain per day significantly reduced both serum glucose and insulin concentrations, and there was no observable heterogeneity or publication bias in this meta-analysis. It all depends on the type of bread you choose and the portion size you eat. Which bread is best for slimming down? With a focus on credibility and clarity, it serves as a go-to resource for readers seeking reliable health news, wellness tips, and advancements in medicine. MedNewspedia is a trusted health news publication that delivers accurate, up-to-date medical information, research insights, and expert analysis on a wide range of health topics. Defining a “whole grain” food is problematic, with definitions varying between different studies. In 6 of these 13 meta-analyses, the finding of significant heterogeneity warranted the use of a random-effects model, and for the remaining 5, the assumption of heterogeneity was implied because of the wide differences between studies used in these meta-analyses (differences such as study population characteristics, amounts of whole grain intake, and duration of the study). The results in Table 1 indicate that daily whole grain intakes of 2 or 3 servings (30-45 g/day) can significantly reduce the incidence of developing type 2 diabetes, with RRs ranging between 0.68 and 0.80. The initial search strategy identified 126 articles and after careful review 22 meta-analyses were retrieved for inclusion into this umbrella review.4, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26 One meta-analysis was excluded because it was not published in English; this meta-analysis investigated the use of whole grains on intestinal motility for bowel function disorders.26 In the grain-refining process the most potent protective components of whole grains found in the bran and germ are removed, leaving behind the only the starch-rich endosperm. Fibre that cannot be digested helps other food and waste products to move through the gut. As well as starch, they contain fibre, calcium, iron and B vitamins. 17 Easy Ways to Cut Sugar (and lose weight) Enter your details to calculate your ideal weight range, and discover how soon you could reach it! Performance Nutrition I remember my own transformation from nervous bread-buyer to confident bread-baker, all thanks to this recipe. If you’ve ever made pizza using bread dough, you know one crust can equal one loaf of bread. Denser and heavier bread products can have the opposite effect, providing more carbs and calories than you realize. “Too few carbs at breakfast and lunch can leave an athlete or dieter famished and bingeing on sweets in the evening,” Clark says. This approach maximizes how to eat wheat bread for weight loss.These components provide essential nutrients such as fiber, vitamins and minerals.Also, when you’re trying to lose weight, it’s important to count the calories provided by bread, potatoes, rice, cereals and pasta.The initial search strategy identified 126 articles and after careful review 22 meta-analyses were retrieved for inclusion into this umbrella review.4, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26 One meta-analysis was excluded because it was not published in English; this meta-analysis investigated the use of whole grains on intestinal motility for bowel function disorders.26For example, bread may look like it's made from whole wheat because it's brown.Fibre, vitamin and mineral levels vary with the flour used, with wholegrain sourdough being the preferred choice.19% of the women and 20% of the men lost ≥ 5% of initial body weight, whereas 42% and 31% of the women and men, respectively, gained ≥ 5% of initial body weight during follow-up.You should also check labels, as some keto-friendly breads can be quite high in calories, cautions Dr. Brown. Additionally, in a meta-analysis of RCTs summarising the effect of whole grains on body weight in healthy adults , 19 of the 26 included studies attempted to keep the body weight constant during the trial period. However, inconsistencies exist and a lack of association between reported wholegrain intake and weight has been reported in observational studies , which might be attributable to how wholegrain foods are defined . For every slice (40 g) of refined wheat bread consumed daily, the β-coefficient of 0.017 kg/g white bread/day obtained from the regression analyses (Table 4) translates to an increase of 0.7 kg body weight during the 20-year follow-up. The main food items in the FFQ related to wholegrain intake included bread (wholegrain, medium dark, white, and crispbread) and cereal products (oats, cereals, porridge, and muesli). Brown / wholemeal bread has a similar profile, the main difference between whole grain and white bread is the amount of fibre they contain. Each of the top 10 healthiest breads can support better health, especially for people managing type 2 diabetes, pre-diabetes, or obesity. There’s no one-size-fits-all answer—the best bread for you depends on factors like cost, availability, personal preference, and any dietary needs or intolerances. We’ll help you build healthier habits around food – without cutting out the foods you enjoy. While in the UK there is no legal definition for wholemeal, it is generally flour from the entire wheat grain, which contains the bran and the germ. They are a perfect combination of food, convenience and nutrition. These wraps are a fantastic choice for those who want to shed weight on a long-term basis. "Martha - I just love your inspiring and encouraging words. I am a few pounds away from my goal weight again, but it is such an ongoing battle. I find your ebooks and email newsletters are a huge help to keep me on track! "~ Marilyn R. Next time, I’ll glaze them with a little milk and sprinkling of sugar to pretty them up a bit. As the dietary exposure was based on dietary intake at baseline, changes in food consumption and food preferences might have occurred during the follow-up period.These nutrients help you with your metabolism, which can help you lose weight, improve immunity, and boost your overall health.However, the term 'whole-grain bread' needs to be defined for use in epidemiological studies.The benefits of eating wholemeal far outweigh choosing refined white versions!Fibre's also credited with health benefits5 for the heart, digestive system and control of blood sugar levels.If you want to know exactly what flour is being used in your bread, you can always make your own.Today, we live in a world where weight loss medication guides users towards a more relaxed and more deliberate eating routine.5 healthy alternatives to sweeten smarterEating excessive amounts of refined cereals may cause sharp rises in blood sugar levels and strong responses from the pancreas, which, over time, coupled with other unhealthy dietary behaviours, may lead to the development of diabetes.Do you really need to ditch bread in order to control your weight and take care of your health? This might be worthwhile for someone on a tight carb budget, but the hard-training bodybuilder needs carbs throughout the day. They’re generally smaller slices, with more air or fiber added. That’s because refining removes nutrients and fiber, and enriching replaces only four of the lost vitamins, plus iron. You don’t need to eat half a loaf of bread to meet your quota. But watch what you put on that bread, Clark warns. Wholegrains differ to refined, white grain products such as white bread, as these products use only the endosperm (the middle layer of the seed/grain kernel) and contains less protein, fibre, and vitamins.Concomitant to these recommendations, the number of WG-containing food products introduced into the U.S. marketplace, e.g., has considerably increased over the past decade (26).If this is the case, opt for wholegrain or wholemeal varieties.While different kinds of bread contain different sorts of nutrients — and different amounts of the same nutrients — all bread contains fibre.Are wheat bread products healthier than white bread products at sandwich restaurants?Despite this, multigrain breads tend to have more fibre and a lower GI than white bread, resulting in longer lasting energy.If your gentle prod leaves a dent that doesn’t come back after five/ten minutes then bake the bread in your preheated oven. The more intact and complex the grain structure, the better the bread tends to support metabolic health and fat reduction. Breads with seeds, ancient grains, or added legumes tend to offer more protein and fiber per slice, enhancing their fat-loss compatibility. Whole grain wheat bread can be a practical post-fast carbohydrate that helps anchor a nourishing meal. The key lies in pairing it with protein and fiber-rich foods, which further prolong satiety during fasting periods. Overall, our findings indicate that increasing wholegrain consumption in general, and reducing the intake of refined white bread, might promote weight regulation from middle to late adulthood. To our knowledge, this is the largest prospective cohort study applying a quantitative dietary assessment method and a dietary biomarker in parallel to explore the association of bread and wholegrain intake with long-term weight changes from middle to late adulthood. The associations of bread intake, wholegrain intake, and total plasma alkylresorcinol concentration with changes in body weight over 20 years in men and women participating in the Hordaland health studies Following the higher bread intake, intakes of whole grains and dietary fibre, and total plasma AR concentrations, were higher in the higher quartiles of bread intake compared with the lower ones. The important part is eating real sourdough vs supermarket sourdough. Remember, no single food will make or break your goals—consistency and variety are key. Living in a city famed for its vibrant food scene, it’s all about balance. This means it can lead to slower rises in blood sugar, helping you feel fuller for longer and potentially reducing the urge to snack between meals. Such a meal contrasts sharply with a white bread sandwich containing processed meat and mayonnaise. Whole wheat bread typically has a lower GI, particularly when made using traditional fermentation methods like sourdough, which further slow carbohydrate breakdown. The benefits are amplified when such bread is consumed alongside protein and healthy fats, further blunting glucose responses and enhancing nutritional value.