From sourdough to Ezekiel: What’s the best bread for weight loss?

When trying to lose weight, bread will often be one of the first things you're told to give up, which isn't always easy.

This grain-based food is one of the most consumed in the world and forms the largest source of carbs in the Western diet, providing up to 30% of the daily carbohydrate consumption in women and up to 37% of men in Europe [1].

By nature of being dense in carbohydrates, there can be the assumption that bread contains less nutritional value than other sources of grain and that these carbohydrates will be stored as fat cells in the body.

The reality is that not all breads are made equal, and while some might not be helpful on your weight loss journey, others can be a healthy source of nutrition and even help you to lose weight.

So, what are the best breads for weight loss? And what other ways can bread boost your energy levels, and round out a healthy diet?  

What are the health benefits of eating bread?

While different kinds of bread contain different sorts of nutrients — and different amounts of the same nutrients — all bread contains fibre.

Dietary fibre is what helps to keep our digestive system healthy and working the way that it should. It also helps to control blood sugar and cholesterol levels and helps us to feel fuller for longer [2].

Bread also contains calcium for bone and tooth health and is a low-fat source of protein which is required for our bodies' growth, renewal and repair.

Some are even fortified with vitamins, minerals, and iron for energy and concentration, a healthy immune system, and healthy blood.

Is bread weight loss friendly?

It can be! While certain types of bread — such as highly processed white bread — are notoriously high in carb counts and prone to spiking blood sugar levels, one study has found that low-insulin-stimulating bread, particularly bread made on whole wheat flour, has been linked to inducing weight loss in people who are overweight.

The study found that over the course of 3 months, people who were eating the healthiest breads saw a reduction in belly fat and overall weight loss.

The people who most benefited were those at an older age, making it a sustainable and straightforward way for many to address their diet in a way that will help them shed some kilos [1].

What to look for in healthy bread

It's all good and well to talk about healthy bread, but when you're standing in the bread aisle of grocery stores, bakeries, or health food stores, how do you determine which kind will be right for you?

A good place to start is to know that from a nutrition perspective, the best bread for weight loss is dense, grain bread with a wholemeal flour base.

This variety offers high fibre, protein and calcium, but has also been found to include vitamins B and E, as well as a range of other micronutrients that can make a real difference in your blood glucose levels [3].

It might sound obvious, but the way to know if a certain bread is made of wholemeal flour is to check the ingredients.

In fact, checking the ingredients can help you not just pick a grain-dense bread, but avoid added sugar and preservatives.

Generally speaking, nutrient-dense breads have:

• 100% whole grain or sprouted grain flour listed as the first ingredient, with limited other ingredients
• 3-5 grams of fibre and 3-6 grams of protein content per slice [3]

Comparing 6 healthy types of bread

With so many varieties of bread on the shelves though, and so many made from those nutrient-dense whole grains, knowing which will be the perfect addition to your balanced diet really does become a matter of taste.

To give you some ideas, let's take a look at the 6 different types of the healthiest breads, and explore what you can expect when you pop it into your shopping trolly.

1. Ezekiel bread

Ezekiel bread is made from sprouted grains (in fact, another common name for this type of bread is sprouted grain bread) which provide more protein and fibre than other breads.

In this variety of bread, the grains have started to sprout from exposure to heat and moisture, which in turn increases the nutrients and antioxidants per slice.

These nutrients help you with your metabolism, which can help you lose weight, improve immunity, and boost your overall health.

2. Sourdough bread

Naturally fermented, sourdough bread has a lower glycemic index than other types of bread and as a result, is often easier to digest.

This can lead to better gut health as the fermentation process converts some of the starch in the bread into resistant starch, which takes longer for your body to digest.

This can help you to feel fuller for longer, and reduce the odds of spiking your blood sugar levels.

3. Whole grain bread

Whole grain bread, much like brown rice, keeps whole grains intact in their entirety, meaning the germ, endosperm, and bran are all there in the bread.

This maximises the fibre, protein, and other vitamins and minerals that are lost when eating refined grains, meaning you get the optimal health benefits.

It can help with losing weight when eaten in moderation and keeps your blood sugars lower.

4. Flax bread

While bread on its own can be a healthy part of your diet, eating bread that's built with other types of nutritious foods can offer even more rewards.

Flax bread is made on wholemeal flour and flax seeds, a nutrient-dense seed that's been found to reduce the risk of heart problems and improve your gastrointestinal health.

It also helps that it adds a delicious little crunch to your morning slice of toast.

5. Oat bread

If flax seeds aren't to your fancy, why not try oat bread? This particular variety is made from a combination of whole grain wheat flour and oats, and like with adding flax seeds, offers a variety of additional health benefits to other types of whole grain bread.

Oats are not only high in fibre, helping you to manage your blood sugars, but they can help lower cholesterol and blood pressure too.

Oats contain magnesium, vitamin B1, iron and zinc, all of which can support your body to be the best that it can be.

6. Rye bread

Traditional rye bread is made from rye flour, a darker and denser plant than wheat with even more health benefits.

Evidence shows that rye flour has such high fibre that it can slow down how your body digests carbs and, like sprouted grain breads, reduce blood sugar spikes.

Rye breads, particularly light rye ones, have also been found to be gentler on your digestive health so are ideal for those with a sensitive stomach.

Still not sure what bread might be best for you, or wondering if there are gluten-free breads that can support your weight loss diet?

Juniper's Weight Reset Programme is specifically tailored to help you achieve your weight loss goal and support weight management long into the future.

In the programme, you'll receive professional guidance and personal community support, medically backed treatment, health tracking and lifestyle coaching to see you not just strive for targets but thrive on your way to a happier, healthier you.

You can kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss injections that mimic the GLP-1 and GIP hormone respectively to help control cravings, delay stomach emptying, and keep you feeling fuller for longer.

Check your eligibility and discover your options today.

Image credit: Gil Goldman via Pexels