How Do Grains Help You Lose Weight
Aside from all of their general health benefits, whole grains can also help you lose weight.
For starters, having a healthy body and maintaining a healthy weight often go hand-in-hand. In other words, when you eat whole grains and reap their health benefits, youre less likely to succumb to a common medical condition that may also contribute to obesity. For example:
- Type II diabetes
- Heart disease
- Certain digestive disorders
Next, whole grains are an excellent source of fiber. When you increase the amount of fiber in your diet, you help yourself stay fuller for longer.
This satiates hunger pangs and makes you less likely to splurge on refined, high-calorie foods. Lots of fiber in your diet also helps regulate your metabolism in general.
Finally, whole grains contain complex carbohydrates and are low-fat. Why is that good?
You need complex carbohydrates to fuel your body. Carbohydrates provide energy, which helps keep you going throughout the day.
Refined carbs are burned up quickly as energy, often causing a crash. On the other hand, complex carbohydrates provide a slow burn, which enables you to have a reliable source of energy for a longer period of time.
Best Healthiest Bread For Weight Loss
It doesnt have to be the end of the year to gear up for New Year, New Me with a weight loss regime. Even though were halfway through the year , theres no better time than the present to get in shape and look and feel your best.
Hey! I dont know about you, though, but dieting is my kryptonite. I hate it. That makes sense, considering Ive been baking for the past ten years. One thing I hate about trying to lose weight is feeling like I cant consume bread. I shouldnt have to live that way!
Thats why I embarked on a mission to find the healthiest bread for weight loss you know, so morning pieces of toast and delicious turkey bacon sandwiches dont have to be a thing of the past.
I found that whole grain and sprouted bread options were the top two choices but this article shares much more healthy bread for weight loss.
Best For People With Diabetes: Food For Life Ezekiel : 9 Sprouted Grain Bread
Courtesy of Walmart
Usually sold frozen
One of the biggest misconceptions about having diabetes is that you have to avoid carbohydrates, especially bread and other similar products. If you enjoy bread and follow a carbohydrate-monitored diet, its important to choose a product thats high in fiber, as fiber-rich diets have been linked to better blood sugar management in people with diabetes.
Food For Lifes Ezekiel 4:9 Sprouted Grain Bread not only contains 3 grams of fiber, but it also has 5 grams of protein, which can also help slow the absorption of glucose into the bloodstream to prevent blood sugar spikes. Another selling point is that it doesnt have any added sugar and is very low in sodium .
As with all of the Food for Life Breads, its made from various sprouted grains and seeds, which contribute to its great nutritional profile and add a nice hearty flavor and texture to the bread.
It does contain soybeans, so if youre allergic to soy, look for another Ezekiel 4:9 style bread.
Serving size: 1 slice | Calories per serving: 80 | Fiber per serving: 3 grams | Sodium per serving: 75 milligrams | | Protein per serving: 5 grams | Non-GMO: Yes | USDA Organic: Yes | Additives: No
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Finding The Best Breads For Losing Weight
Theres no doubt youre going to want to stay away from white bread and refined grains at all costs. Eating more refined carbohydrates like white bread and pasta is heavily linked to heart disease and all risk mortality .
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 high fructose corn syrup then that means its no good!
The label on the brown bread can say wheat flour even though they use white flour on it. Theyre allowed to do this because white flour originally came from a wheat field. Then they just add brown coloring to make it look healthy. Always be sure to check the first ingredient on the label.
Bread isnt thought to be a sweet food but if you check the label some of these breads even contain high fructose corn syrup. Even some seemingly healthier options like bread from whole wheat flour can contain high fructose corn syrup .
If youre 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. But to be honest whole wheat and whole grain bread isnt a great option for weight loss.
The role of pesticides and chemicals in our foods isnt fully understood yet. Its best to play it safe and go organic with the food youre putting into your body.
Here Are Three Ways To Include More Fibre In Your Diet:
- Wholegrains – you should try to consider wheat alternatives such as brown rice, oats, spelt and rye. Also think about vegetables, fruits, peas, beans, pulses, nuts and seeds.
- Cook from scratch – using whole foods will provide more fiber than eating processed nutrient-depleted foods. You can make things like slow-cooked stews and soups full of, seasonal vegetables, add in some soaked beans or lentils to provide both fiber and protein and serve with spelt or rye sourdough bread.
- Choose organic vegetables – this means you can do away with the peeler in many circumstances for example, carrots, potatoes, sweet potatoes and beetroot. Leaving the skin on will provide additional fiber as well as other nutrients.
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The 3 Best Types Of Bread For Losing Weight
Ezekiel bread is made from organic, sprouted whole grains containing several different types of grains and legumes.
Not only is the sugar-free content a great plus for Ezekiel bread, the 2 types of sprouted beans in the bread increase the protein content which helps keep blood sugars lower and will have you feeling fuller for longer.
You can find Ezekiel bread at some supermarkets and most health food stores.
2.100% whole wheat bread
Also known as wholemeal, unlike white bread, its made from a more unrefined flour, is higher in fiber and has more vitamins and minerals.
It also is much lower on the GI index than white bread, meaning eating whole wheat will leave you feeling fuller for longer and less likely to raid the cake pan halfway through the morning.
Look for 100% whole wheat flour on the label, 3 grams of fiber and 3 grams of sugar per slice.
3. Whole grain bread
Made up of grains that are fully intact, whole grain bread tends to be lower in calories than white.
Packaging should always be checked for full nutritional information, and look for the bread to stick to the guidelines of 3 grams of fiber and 3 grams of sugar per slice.
Wholegrain is the healthy choice even for those simply maintaining their weight loss.
If you like to enjoy a sandwich or avocado on toast for breakfast YET STILL want to see awesome weight loss results then you need to check out our 28 Day Weight Loss Challenge.
Benefits Of Eating 100% Whole Wheat
Whole wheat and whole grain breads are both very similar, with whole grain meaning that it is made from the entire grain kernel of something like wheat, oat, or barley, and whole wheat meaning it is made specifically from the whole wheat kernel.
According to a 2019 study published in Nutrients, experts believe that there is a connection between lower risk of weight gain and a diet that consists of whole grains. Although researchers are still working to investigate this relationship, these aren’t the only findings that suggest whole wheat bread can have healthy side effects.6254a4d1642c605c54bf1cab17d50f1e
The Journal of Chiropractic Medicinefound that whole grains, which include whole wheat, can actually help us prevent type 2 diabetes and cardiovascular disease. A review from Comprehensive Reviews in Food Science and Food Safety says that these prevention properties are due to the phytochemicals and fiber found in whole grains.
Along with helping with weight management and prevention of certain diseases, eating whole wheat bread might even help us live longer lives. A study from The Lancet concluded that diets higher in soluble fiber led to a decrease in all-cause mortality, which led these researchers to suggest swapping out our refined grains for whole ones.
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Is Sourdough Bread Good For Weight Loss
Sourdough bread is a type of bread that typically refers to several flour-based foods firm and flat in shape. These include apple crisps, gingerbread, biscuits, garlic bread, muffins, and many more.
Sourdough bread typically has a lower glycemic index than other types of bread, which means that it will cause slow changes in blood sugar levels. This is why sourdough bread can be a healthy choice for those who are trying to lose weight.
It is important to remember that sourdough bread typically does not contain as many nutrients as other types of bread. It can also be very high in calories, so you need to be careful about how much you eat when you choose to eat bread.
How To Shop For Healthy Bread
Read the labels: If youre looking for nutritious ingredients, the first ingredient should be whole wheat flour, says Jen McDaniel, R.D.N., founder of McDaniel Nutrition Therapy, and Frances Largeman-Roth, R.D.N., author of Eating In Color. They suggest avoiding ingredients like wheat flour, which is just another code name for white flour.
Cap the sugar: Seeing high fructose corn syrup, honey, sugar, and other sweeteners at the top of the ingredients list is a red flag, McDaniel and Largeman-Roth say. Harris-Pincus adds to avoid fake sugars and look for non artificial sweeteners like stevia or monk fruit or dried fruit, like raisins. Eight grams of sugar should be the maximum you see when choosing a healthy bread, says Vanessa Rissetto, M.S., R.D., C.D.N.
Look at the fiber: Seek breads that have at least two to three grams of fiber and three to five grams of protein per slice, McDaniel and Largeman-Roth say. Higher-fiber and high-protein breads can help you feel fuller longer by slowing digestion and easing sugar spikes.
Eye your calories: If youre looking for a low-calorie option, 30-50 calories per slice is a good sweet spot, says Harris-Pincus. But if you want wholesome ingredients and can fit more calories into your daily diet, Rissetto says 120 calories per slice is a good cap.
This nut-free option blends organic sprouted whole wheat with organic barley for a luxurious, fiber-packed texture. Plus, its sweetened with cane sugar for a naturally sweet bite.
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How Do You Know If A Product Really Contains Whole Grains
As you shop for products with whole grains, keep in mind that product labels can often be misleading. Just because a bread bag is labeled as wheat, for example, doesnt mean its really a whole grain-based bread.
The best advice is to look for products with the Whole Grain Stamp on them. This is a stamp of approval, developed by The Whole Grains Council .
When you see this stamp, you know that the product contains a higher amount of whole grains than refined grains. Specifically, to earn the Whole Grain Stamp of approval, the grains in a grain-based product must be at least 51% whole grain.
Can You Put Undercooked Bread Back In The Oven
Yes, you can put undercooked bread back in the oven. Before I got good at bread baking I used to pull my loaves out of the oven way too early. You know when that freshly-baked bread smell hits you and you just can’t resist any more? That was me all the time.
If you’re making this healthy whole wheat bread recipe and you remove the loaves from the oven too early, simply pop the loaves back in their tins and put them back in the oven at the same temperature. Give them another 10 minutes or so and check on them again. The best way to tell if the loaves are done is to remove them from their tins and tap them on the bottom. If you hear a hollow sound, they’re done. If you don’t, put them back in the oven.
When the tops of the loaves are browning too quickly, just cover them with tin foil and return them to the oven. This way the dough in the centre will still bake, but the tops won’t burn.
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Best Budget: Nature’s Own Whole Wheat Bread
Courtesy of Nature’s Own
Includes additives some may be sensitive to
If you are looking for a straightforward whole wheat bread without all the frillsand without the price tag that often comes along with trendier ingredientsNatures Own Whole Wheat bread fits the bill . Its made from whole wheat flour and just a handful of other ingredients. This bread offers a strong nutrition profile of 2 grams of fiber, 4 grams of protein, and less than one gram of sugar.
Nature’s Own includes additives and soybean oil for preservation, texture, and flavor, and there is no guarantee that the ingredients are non-GMO. However, as a brand, Natures Own promises to never include artificial flavors, colors, preservatives, or high-fructose corn syrup .
Serving size: 1 slice | Calories per serving: 60 | Fiber per serving: 2 grams | Sodium per serving: 110 milligrams | | Protein per serving: 4 grams | Non-GMO: No | USDA Organic: No | Additives: Yes – Monocalcium Phosphate, Soy Lecithin, Ascorbic Acid, Soybean Oil
Is Sourdough Bread Healthy
Sourdough is healthier than white bread. It is made through a fermentation process which uses both bacteria and yeast to help make the dough rise. Fermentation creates an enzyme called phytase, which helps to lower phytate levels in the bread. This is important because phytates in bread bind to other minerals like iron and zinc, and impair their absorption in the body.
Additionally, sourdough contains prebiotics that helps keep your gut bacteria in balance, and makes the bread more easily digestible. Prebiotics are food for probiotics, which are healthy bacteria and the two together promote gut health. Consuming sourdough, especially whole wheat sourdough, is also less likely to spike your blood sugar levels, because it is digested more slowly than traditional bread.
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Is Whole Wheat Bread Good For Weight Loss
Whole wheat bread is a type of bread that typically refers to several flour-based foods firm and flat in shape. These include apple crisps, gingerbread, biscuits, garlic bread, muffins, and many more.
When it comes to weight loss, the first factor you need to ask yourself is, Is whole wheat bread good for weight loss? After all, if you are looking to lose weight, eating a high-calorie and sugar product would be counterproductive.
In the case of whole wheat bread, it can be a healthy choice because this type of bread typically has a lower glycemic index than other types. Instead of causing sudden spikes in blood sugar levels, this means that it can help to raise your blood sugar over time slowly.
The glycemic index measures how quickly foods are converted into energy, which is then used by the body. The higher the GI score of a food item, the more likely it is that this food will cause quick changes in blood sugar levels.
When looking for a bread product to eat for weight loss, a low glycemic index can be a benefit in helping to keep your blood sugar levels in check.
There are various health benefits associated with whole wheat bread that make it a good choice for those looking to lose weight. Whole wheat bread is rich in dietary fibre, which is beneficial because it can help you feel full for longer.
Arnold Whole Grains 100% Whole Wheat Bread
Of course, if you cut out an entire food group from your diet you will lose weight initiallybut Crandall assures that it won’t last. As long as you’re watching portions and are mindful of calories, eating bread will not stop you from reaching your goals.
“I usually look for slices of bread to have less than 20 grams of carbs per slice and usually around 100-150 calories per slice,” says Crandall. This Arnold loaf definitely fits the bill.
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Best Bread For Weight Loss
The 5 things you want to look for in the best bread for weight loss are:
Bread thats made from whole grains is really important because eating bread from highly refined grains means its quick-burning carbs that your body more easily stores as fat. They also have most of the nutrients stripped out of them in the refining process.
Another bonus in good bread for weight loss is if its high in protein. This helps slow the absorption and keep you feeling full for longer.
Enriched Or Fortified Bread
If you or your family members don’t enjoy the taste of a whole-grain bread, enriched or fortified breads make a good alternative, Taub-Dix says.
Enriched or fortified breads can help you get the nutrients and vitamins present in whole grains while avoiding the whole-grain flavor and texture. However, these types of loaves might not have as much fiber and protein â two nutrients that keep you fuller for longer â as whole-grain bread.
Enriched Bread to Buy
Daveâs Killer Bread Organic White Bread Done Right
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