Which Bread Is Good For Weight Loss: White Or Brown
People are switching to brown bread and reduced white bread consumption in recent years. Brown bread has more nutritional content than white bread, which is attracting people to consume it more and making them choose brown bread over white bread.
Brown bread is a much cleaner alternative than white bread in terms of health and nutrition, hence brown bread should be preferred in most circumstances.
However, healthy and young people who consume a well-balanced diet and exercise regularly can also enjoy white bread but in moderation.
Eat Bread To Lose Weight Easy Delicious Olive And Avocado Bread Rolls
I went to a nutritionist several years ago to understand how to lose a couple of kilos safely and permanently. She told me categorically that you need to do three things:
1. You need to cut out sugar altogether.
2. You need carbohydrates to give you energy and provide a balance to your diet but while you are losing weight, do not eat them for dinner.
3. You need to eat fat to burn fat.
Lets repeat point three: you need to eat fat to burn fat. If you dont eat fat your body thinks you are at risk of starvation and so it clings stubbornly to your own fat stores in order to see you through the period of famine. Four portions of fat is what you need whilst you are slimming. Nothing less. One quarter of an avocado, half a dozen almonds, six olives, 10 peanuts, one tablespoon of olive oilthere are plenty of choices. Nutritionists prefer unsaturated fats to saturated fats and there I differ from them as I love butter and lard but while I was slimming I included them on the list.
Lets also repeat point two: you need carbohydrates in your diet and if you make sure they are complex carbohydrates and you dont eat them for dinner you will manage your hunger well and burn fat in your sleep!
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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Opt For Organic Wheat
“Wheat has changed over the last 50 years and is no longer the recognizable crop of our forefathers,” explains Dr. Taz. “While the research goes back and forth on the role of pesticides and chemicals in our health, organic wheat has a lower exposure to pesticides, providing a healthier bread option.”
How To Choose The Healthiest Bread
Not all loaves of bread are created equal, and what makes the healthiest bread lies in the ingredients.
Look for “whole” grains. “I prefer breads made from whole grains, such as whole wheat and oatmeal, that are also low in added sugar, saturated fat, and sodium,” says registered dietitian nutritionist Elizabeth M. Ward, MS, RDN. “Look for ‘whole” as the first ingredient in the ingredient list.”
Opt for bread that contains fiber. “Look for fiber in the bread, 100% whole grain, and low in fat,” says Bonci, adding the size of the slices plays a role as well, “so check the calories.” Bonci suggests avoiding low fiber bread, bread with added sugar, and breads with high sodium if that is of health concern for you.
Avoid sugar and unnecessary additives. “Bread has a bad rap for being full of fillers and additives, and sometimes even sugar. Keep your eyes out for ingredients such as partially hydrogenated oils and high fructose corn syrup,” says Kelly Springer, MS, RD, CDN.
Certain slices will offer your body minimal nutritional benefits while others have the opportunity to fill you up with fiber and energy-boosting whole grains. Not to mention, some varieties today go even further and pack healthy, satiating fats into the mix by adding nuts and seeds.
So to help you out next time you’re food shopping, use this list of the healthiest bread options you can find at the grocery store, along with a few loaves you should leave on the store’s shelves, too.
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What Is Brown Bread
Brown bread is the umbrella nickname for any non-white bread. This would include wheat, whole grain, honey wheat, rye, multigrain, etc.
To understand the difference between white and brown bread, we have to look at the most basic component of it the wheat kernel.
There are 3 parts to the wheat kernel well technically speaking its a seed, but theres the bran, germ, and endosperm.
The bran is the outer layer of the kernel, the germ is what would grow the new plant, and the starchy endosperm is the food for the germ to allow it to sprout.
White wheat products have had the bran and germ removed. This process is called refining with the purpose of a smoother texture and improved taste.
However, as the bran and germ contain majority of the nutrients, the end products are calorically-dense carbohydrates providing little to no nutritional value.
Compare this to whole grain products that still have the bran and germ intact. These foods have more protein, antioxidants, B vitamins, fiber, and healthy fats.
White wheat products try to combat this by undergoing enrichment. This is the practice of manually adding back in nutrients that were lost during processing.
However, not all the nutrients are returned and they are not in their original forms and amounts that would contain more phytonutrients.
So its pretty clear that generally speaking whole grain products are more nutritious than their white counterparts, but how does this affect weight loss specifically?
How To Eat Bread For Weight Loss
If you dont want to give up bread to lose weight, youll need to learn how to eat bread without gaining weight.
All you need to know is which breads are excellent for losing weight. After all, not every loaf of bread is created equal. Refined, white-flour breads have been linked to weight gain and belly fat in scientific studies, whereas whole grain breads have been shown to help in weight loss.
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Does Bread Make You Gain Weight
Its not necessarily the type of food, but its the amount of food that we consume that makes us gain weight. Flour contains around 70-80% carbohydrates which break down into sugars during the dough production process or in our bodies.
We all gain weight when we take in more calories than our body burns. These unburned calories are stored by the body and they turn into fats. So when you are taking in more calories than your body needs, regardless of what food it is, you will gain weight.
Is Brown Bread Better Than White Bread For Weight Loss
Brown bread is made from wheat flour , hence it is low in carbs and calories. Brown bread is therefore suitable for the Keto diet. In terms of nutrition and calories, brown bread is unquestionably healthier and more fulfilling. Brown breads nutritional value is ideal for adults and people who are trying to lose weight.
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What’s A Healthier Bread Swap
If you’re looking to reduce the amount of bread in your diet, Greene has a clever replacement: make your own toastfrom sweet potatoes!
“Slice a sweet potato length-wise in a 1/4 inch thick piece, toast it up, and add your favorite toppings,” she says.
For more healthy eating news, make sure to
What Are Some Benefits Of Bread
To further prove the point that you don’t need to toss bread to the side forever, you’ll want to keep in mind some of the basic reasons why it can a healthy diet staple, according to Leslie Bonci, MPH, RD, CSSD, LDN.
Bread provides a source of fiber and B vitamins.
It’s portioned controlled.
There’s no prep, making it a versatile food.
Serves as an easy way to get in healthy carbs.
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How Can I Eat 3k Calories A Day
Consuming 3,000 calories per day from whole, unprocessed or minimally processed foods, such as fruits, vegetables, whole grains, healthy fats, and lean proteins, can be challenging. That’s because these foods contain many nutrients but relatively few calories, requiring you to eat a much larger volume of food.
How Much Brown Bread To Eat For Weight Loss
Just to be perfectly clear, brown bread will not cause weight loss in of itself. But it will help you reach your weight loss goals faster than if you are consuming only white bread.
In order to know how much brown bread to eat for weight loss, the first thing to figure out is how many grain ounce equivalents you should be having a day.
Once you know this range, you should consume half as whole grains as is the recommendation from the USDA.
The average adult woman should have between 5-8 oz equivalents and the average adult male should have between 6-10 oz equivalents of grains.
Ounce equivalents are various foods in the same category providing the same amount of nutrients but in their corresponding amounts based on the food that it is.
1 slice of bread, 1 cup of ready-to-eat cereal, ½ cup cooked rice, and 7 crackers are all examples of a one oz equivalents in the grain group.
For me being an average adult woman, I need to eat 5-8 of those options per day. And in order to meet the whole grain recommendation I need to make half of those whole grain.
So if I want to make brown bread my whole grains for the day I would need to eat 3-4 slices of brown bread per day.
Of course there are other ways to get in whole grains besides just bread. There is whole wheat pasta, oatmeal, quinoa, or even popcorn. It doesnt have to be just bread.
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Why Should You Eat Brown Bread
Although the brown bread price is slightly more expensive than white bread, it is worth the extra bit of spending. Some of the benefits of brown bread will be noticed as soon as you make the change.
These are some of the benefits of changing your diet to brown bread for weight loss
- Losing weight usually goes hand in hand with many other health benefits, such as the reduced risk of stroke. The grains in brown bread contain many healthy antioxidants, fiber, and vitamins that can lower the risk of stroke by up to 14%.
- Consuming the perfect number of vitamins and minerals each day is always a challenge. Brown bread contains B vitamins, and traces of vitamin E and vitamin K. These vitamins will keep you energized and assist with your overall health.1
- Brown bread can also assist in reducing hypertension. Many studies throughout history have shown that eating up to two slices of brown bread a day can help release stress levels. Whole grains are proven to release happy hormones and serotonin in the brain. With the reduction of hypertension, you will also have a peaceful nights sleep and a more controlled appetite.
With all these great benefits, its no wonder that so many people are turning to brown bread. Make the leap and live a healthier life it is that simple.
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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The 7 Best Breads For Losing Weight
A post shared by Food for Life Baking Co. on Feb 13, 2018 at 6:09pm PST
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 breads at some supermarkets and most health food stores.
2. 100% whole wheat breads
Also known as wholemeal, unlike white bread, its made from a more unrefined flour, is higher in fibre and has more vitamins and minerals.
It also is much lower on the GI index than white bread, meaning eating wholemeal will leave you feeling fuller for longer and less likely to raid the cake tin half way through the morning.
Look for 100% whole wheat flour on the label, 3 grams of fibre and 3 grams of sugar per slice.
3. Whole grain breads
A post shared by Burgen Bread NZ on May 1, 2014 at 6:05pm PDT
Made up of grains that are fully intact, wholegrain 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 fibre and 3 grams of sugar per slice.
Wholegrain is the healthy choice even for those simply maintaining their weight loss.
4. Oat bread
The Best Secrets To Eating Bread Without Gaining Weight
Bread is one of life’s simple pleasures, is it not? But when it comes to losing weight, one of the first things you probably prepare to cut down on is a good old hunk of fluffy bread. But it doesn’t have to be that wayjust like all food, bread is meant to be enjoyed.
“We are all on a mission to avoid bread, or so it seems,” says Tasneem Bhatia, MD, also known as “Dr. Taz,” a weight-loss expert and author of “What Doctors Eat” and “The 21-Day Belly Fix.”
“Loaded with carbohydrates and sometimes refined flours, bread is now the new enemy, replacing the fat fear of the ’80s. But, believe it or not, there are healthy bread options if you play your cards right.” And play we will. Anything for a bite of bread’s crusty, tasty goodness.
Now, here are 20 tips for avoiding weight gain while still eating bread, courtesy of registered dietitians as well as a doctor and a chef.
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Does Toast Digest Better Than Bread
Toast is easier to digest than bread as the toasting process breaks down some of the carbohydrates. Toast can help decrease nausea and reduce heartburn, but not all toast is the same. Whole wheat bread is more healthful than white bread but is high in fiber and can be difficult for some people to eat.
Is Peanut Butter And Bread Gluten
A gluten-free diet eliminates any foods containing gluten, a protein present in wheat and other cereals. It entails consuming solely gluten-free whole foods such fruits, vegetables, meat, and eggs, as well as gluten-free processed items like gluten-free bread or pasta. Its crucial to understand that peanuts and peanut butter are gluten-free.
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Best Whole Grain Bread
Angelic Bakehouse 7-Grain Bread
“This delicious loaf contains a blend of 7 different grains to maximize the nutrition. Together, each slice contains 4 grams of fiber and 21 grams of whole grains to power you through your day,” says Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices. “Unlike many other breads, this loaf is also completely vegan and soy-free.
It really is one of the best options out there.
“Angelic Bakehouse 7-Grain Bread contains 7 grains in each slice. And since the grains are sprouted, your body will be able to actually use the nutrients found in these slices more efficiently,” says Lauren Manaker MS, RDN, LD, and author of Fueling Male Fertility.
What Are The Best Recipes For Brown Bread
There are many recipes for brown bread, all serving different purposes. So, if you are trying to lose weight, you will want meals that consist of wholemeal or wholegrain brown bread with no added sugar or fatty ingredients that will only slow down your weight loss efforts.
Brown bread can be used in so many different ways. You can eat it as a snack, have it with soup for lunch or even have brown bread sandwiches for dinner. Just experiment until you find what you enjoy most, and it helps you lose weight more effectively!
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