healthiest bread for weight loss

3 Best Breads for Weight Loss (Eat Bread Without Gaining Weight)

Did you know you could still eat bread and lose weight?

The truth is bad carbs do make you fat. But there are some good carbs and breads out there in the world that will help you lose more weight.

Refined and white flour based carbohydrates are your enemy. They cause belly fat gain, heart disease, type II diabetes and weight gain.

There are only a few breads you can eat in moderation to still lose weight. You should proactively be avoiding all the rest.

You don’t have to give up your favorite bread forever. There are a few breads with quality nutrients, will help you lose weight and can actually be good for you.

It can be ridiculously hard to completely give up the cravings for eating bread. Comfort eating gradually takes a toll on you and soon you’ll give in to the bread temptation.

You won’t find the crust on Round Table Pizza anywhere on this list of the best breads for weight loss. But not every single bread has to be the enemy when you’re trying to lose weight.

Most diets tell you to avoid bread at all costs, and the truth is they’re not all wrong. Yet if you have a craving for bread then there are few you can still eat and lose weight.

Why Most Breads Won’t Help You Lose Weight

bread bad for you

We can all agree here and say the more bread you eat the more you want of it.

There’s a big reason why eating most breads end up making you gain more unwanted weight.

Humans have been eating wheat for 10,000 years so why all the sudden are people getting fat from eating it?

Humans didn’t have the technology to crush open kernels of wheat for the first 10,000 years.

Bread was not made with flour but with partially germinated seeds for the vast majority of human history.

Nowadays modern wheat has become so pasteurized and pulverize it has become difficult for the human body to properly digest.

addicted to bread

Food manufacturers today use faster-acting cultures that are easier to work with so they can better streamline the breadmaking process.

Many of the people I’ve trained and given nutrition counseling to over the years feel way better after they’ve cut wheat from their diet.

More kids today are developing celiac disease and gluten intolerance than ever before.

Today’s flour is sourced from GMO wheat and heavy pesticides. Today’s wheat is often heavily contaminated with mold toxins, rat feces and allergic proteins.

If you can go without eating bread then it’ll be best to keep it out of your diet for good.

Finding The Best Breads For Losing Weight

best bread for weight loss

There’s no doubt you’re going to want to stay away from white bread and refined grains at all costs.

Be sure to read the ingredients label too as many of these food manufacturers use marketing tricks on you.

If the label for the bread says it includes sugar, sucrose, fructose, or corn syrup then that means it’s no good!

The label on the brown breads can say wheat flour even though they use white flour on it. They’re allowed to do this because white flour originally came from a wheat field. Then they just add brown coloring to make it look healthy.

If you’re going to go the whole wheat bread route then make sure the label says 100% whole wheat or 100% whole grain.

Try to look for a 100% whole wheat bread higher in fiber, lower in sugar and contains no hydrogenated oils.

happy bread

If you can try to go organic with the bread you’re going to be using to lose weight.

I don’t believe you have to go hundred percent organic with every food you eat. In the case for breads most have pesticide residues so it’s best to find one that doesn’t contain any.

The role pesticides and chemicals in our foods isn’t fully understood yet. It’s best to play it safe and go organic with the food you’re putting into your body.

Generally, fermented breads are going to be better for your health and for weight loss.

Just like sourdough bread, these fermented breads are allowed to ferment for a few days or even up to a few weeks.

This fermentation process will provide a lot of healthy bacteria to balance your digestive system and metabolism.

This study found refined grains promoted weight gain, type II diabetes, and heart disease. The researchers also discovered whole grains help to lower inflammation while refined grains raised it.

Ezekiel 4:9 Organic Cinnamon Raisin Bread

ezekiel bread weight loss

Ezekiel bread is without a doubt one of the best options for bread if you’re trying to lose weight.

It contains millet, spelt and cholesterol-lowering barley which are all significantly better for you then enriched white flour.

Sprouted breads are better, or at least your best bet when it comes to choosing a bread that will help you burn belly fat.

Sprouting is better because enzymes are released causing the protein and carbohydrates to be broken down. This makes them much easier for your body to digest and absorb the nutrients.

Sprouted breads are much lower on the glycemic index than other breads. This helps to keep your blood sugar low.

One of the biggest causes of weight gain are elevated blood sugar levels, which cause your body to store more fat. A high fiber, low glycemic diet will help you lose weight.

Chronically elevated blood sugar levels will also lead to insulin resistance, type II diabetes, and even cognitive decline.

Ezekiel breads are from sprouted seeds (or berries) making it flourless and sugar-free. Yet, you should know it still contains gluten.

sprouted grains better for you

Gluten is the protein in the wheat that makes the bread gluey. Without gluten, these Ezekiel breads would literally crumble apart since they’re from real sprouted grains.

Ezekiel breads are not ideal if you have celiac disease or are gluten intolerant. But it is better tolerated than many other breads.

The seeds when sprouting to make Ezekiel bread are naturally going to hang on to the stored nutrients in them such as proteins, fats, and minerals. They’re also lower in phytic acid.

This means you’re going to be getting otherwise lost nutrients into your body with Ezekiel breads compared to other breads.

You’ll find Ezekiel breads most likely in the frozen section of your grocery store. The other breads you’ll find on the store shelves have been bleached to hell and pumped with preservatives to extend their shelf life.

The cinnamon in this certain brand of Ezekiel bread should help stabilize your blood sugar. For more on the benefits of using cinnamon for weight loss see my other blog post on the topic.

Sourdough Bread

sourdough bread lose weight

It might be a little surprised to hear eating sourdough bread can actually help you lose weight.

Sourdough bread generally has more nutrients than regular bread. Sourdough bread naturally lasts longer too.

Sourdough bread goes through a fermentation process which helps to drastically reduce the phytic acid content by 24-50%.

Phytic acid found in most breads prevents mineral absorption leading to nutrient deficiencies in your body.

Sourdough bread has also been found to improve your gut health. If you suffer from irritable bowel syndrome or are gluten intolerant then rest assured you’ll have a better time digesting it.

For more gut healing foods take a look at my top 10 food choices.

Oh yeah, did I forget to mention that sourdough bread is absolutely delicious?

There is nothing quite like eating a fresh slice of sourdough bread to satisfy any and all cravings for bread you might be having. And the good news is it won’t cause you to get fat like most other breads.

Eating more sourdough bread can also help regulate your blood sugar levels.

Most breads on store shelves cause your blood sugar spike. Then your body will release cortisol and insulin in response.

This is a recipe for weight gain and craving more and more of these bad carbohydrates.

Acetic and lactic acid while under the heat of baking sourdough bread cause interactions that will reduce the glycemic response in your body.

This results in a more gradual release of blood sugar in your body helping you to lose more weight while on your diet.

You can find more on why sourdough bread is good for you here.

Rye Bread

rye bread weight loss

Rye is another surprise entry to make the shortlist for the healthiest breads for weight loss.

Rye provides your body with healthier complex carbohydrates and fiber while being lower in calories. Rye bread is dense and fiber-rich making it much harder for you to overindulge on it.

Rye bread contains four times the dietary fiber and 20% fewer calories than you’ll find in the average white bread.

You still have to be aware of how many calories you’re putting into your body. The amount of calories your eating isn’t everything when it comes to weight loss.

The more ways you can lower the number of calories in the foods you’re eating the better off you’re going to be with weight loss.

The natural sugars in rye bread are absorbed much slower in your body than other grains. This helps to prevent bloating while helping to maintain stable blood sugar levels in your body.

This study found in Nutrition Journal found rye bread helped to decrease the feelings of hunger before and after lunch when included in breakfast.

The researchers also interestingly found that rye bran had the strongest effect on increasing the feelings of being full.

This Finnish study found rye digests in a more complete form and reduces constipation. It does this by promoting more regularity in your bowel movements.

The benefits of eating rye bread are impressive.

What bread is better for weight loss?

My personal favorite bread for weight loss is sourdough bread or Ezekiel bread. Now keep in mind breads contain a higher amount of carbohydrates which should be limited if you’re trying to lose weight. But if you must have bread then I recommend the ones listed here.

The Last Word

The truth is there really isn’t much space on a weight loss diet for breads. But if you constantly crave it then there are a few healthier choices.

The vast majority of breads you’ll find on the store shelves today are so bad for you they’re right at the top of my worst food choices.

The best bread choices for weight loss are organic, are fermented, and haven’t been through a heavy manufacturing process.

Most people do better when they cut the wheat out of their diet for good. I recommend trying to cut grains out your diet for at least a couple weeks to see if you feel better without them.

You’ll probably find you also lose weight after cutting the grains and breads out your diet.

If you can’t let bread go from your life forever then consider using the above few options as the healthiest choices for weight loss.

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  1. Avatar

    sh imran

    April 3, 2018 at 1:34 am

    you have described very well all about the breads. Thanks for sharing such a nice post so we can chose wisely which bread is best for us. Thanks


  2. Avatar

    Alan Watts

    April 26, 2018 at 9:08 am

    I admit that I’m a bread junkie but now, thanks to this article, I can have my bread and eat it too 🙂

    What I will sometimes do is make banana walnut bread using brown flour instead of normal white flour.

    The loaf is denser, not as fluffy compared to white flour, but it’s alot more healthier.


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