Bread to Eat to Lose Weight

If you're trying to lose or simply maintain weight, bread likely falls on your list of items to limit or eliminate altogether. Choosing the right bread for your daily diet can lead to fewer calories, more fiber and dropped pounds.

White vs. Whole Grain

As you learn which breads provide the most benefit, you should also learn which breads may do the most damage. Eating white bread can increase belly fat, as white bread and other refined wheat products are high in carbohydrates and lead to insulin spikes. This can lead to stored fat, which ends up in the belly, or midsection.

Whole wheat breads, on the other hand, are rich in fiber. A healthy diet calls for 35 grams of fiber per day, and two slices of whole wheat bread can deliver as many as 16 grams. More fiber can lead to greater weight loss, as digestion is slowed and a feeling of fullness is achieved more easily.

What Is Whole Grain?

A product labeled "whole grain" indicates that the whole grain kernel was used to make the bread, cracker, pasta, etc. Whole grain shouldn't be confused with "100 percent wheat" or "multi-grain," as these products don't necessarily contain the whole grain.

Whole-grain foods preserve the vitamins, minerals and fiber, while more refined bread is stripped of these nutrients. Three servings of whole grains per day can help lower the risk of diabetes and heart disease.

Ingredient Listings

A quick glance at a product label may not be enough to determine if the bread is whole grain. Check the list of ingredients. The word "whole" should be part of the first ingredient listed. It may refer to whole wheat, barley, rye, corn, oats, buckwheat or bulgur. Avoid products containing white flour, enriched white flour and wheat flour, as these ingredients are refined and are heavy in starch.

If you are buying bread from a bakery and ingredients aren't listed or if you're unsure of its content, lift the loaf to determine its relative weight. Healthier bread is heavier because of its whole-grain content.