Best bread for weight loss


Nagina Abdullah


May 6, 2019

best bread for weight loss - Feat

Who doesn’t love the smell of bread toasting in the morning? It’s a warm, comforting scent that ignites the senses and makes mouths water.

But if you’re trying to lose weight, you’re probably trying really hard NOT to think about warm bread, much less smell it.

Ignore your hunger for bread no more! I’ve got a shortlist of the best bread for weight loss.

In this post, I’ll show you:

  • What 5 things to look for in the best bread for weight loss
  • My top 6 brands (1 gluten-free) so you can have your bread and lose weight too
  • How much bread you can eat and still lose weight

Want to eat bread AND lose weight?

Are you on the bread train? Do you eat bread for morning toast, lunchtime sandwiches, or a roll for dinner?

You have a vague idea that too much bread and too many carbs could be to blame for not shedding the pounds you want to, but you’re so confused that you’ve given up.

Or have you sworn bread off as an enemy of weight loss altogether? Convinced that there’s no such thing as good bread, you feel a pang of desire every time you pass a bakery.

But just because you’ve stopped eating bread, that doesn’t mean you’ve stopped loving it.

That’s why I’ve put together this list with breads you can eat and lose weight at the same time.

Best bread for weight loss

The 5 things you want to look for in the best bread for weight loss are:

  1. Made from whole grains
  2. High fiber
  3. Lower in carbohydrates
  4. Low in sugar
  5. No high fructose corn syrup

Bread that’s made from whole grains is really important because eating bread from highly refined grains means it’s quick-burning carbs that your body more easily stores as fat. [1] 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 it’s high in protein. This helps slow the absorption and keep you feeling full for longer.

Is multigrain bread good for weight loss?

Is it the same as “whole grain” bread?

The differences in the names are so subtle, it can be easy to get them confused. But there can be a BIG difference between “whole grain” and “multigrain” “wheat” bread. Bread labeled multigrain or wheat can still be overly processed and basically be white bread darkened with molasses. [2][3]

Fiber is important for weight loss because it stimulates digestion to prevent and alleviate bloating. It also slows down the breakdown of carbs.

There’s room for some healthy carbs in a weight-loss plan, but having too many carbs can take longer to burn and slow your weight loss.

Sugar is pretty obvious. We all know that sugar is burned up quickly by the body, and when this happens and you don’t use it for energy right away, it gets stored as the annoying fat on your tummy and thighs.

You won’t find high fructose corn syrup in any of the best bread for weight loss. It’s basically just a fancy way to say, “sugar made from corn.” But it’s actually a little worse for you because it’s a sneaky way to get way too much fructose in your diet. It’s easily converted into fat, especially “visceral fat” that builds up around your organs. [4]

low sugar smoothies

Some mornings call for a tall glass of fresh fruit and protein. 6 low sugar smoothies to start your day.

What is the healthiest bread to eat?

Love this best of round up? I have more! Plus, easy ideas to eat healthy without cooking.

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How much bread should you eat a day to lose weight?

The first major thing is to make sure the carbs you get from bread and other foods are the slow-burning carbs packed with natural nutrients. Whole grains, beans, and lentils are good examples of slow-burning carbs.

Bread and other food made from highly refined grains (white bread, wheat bread, crackers, cookies, chips) will pack on the pounds faster. [5]

From packing lunch, to travel, and how often you should eat, here are more awesome ideas for losing weight.

How many times a day should you eat to stay healthy?

Healthy eating at work: 5 clean eating lunch tips

How to eat healthy while traveling

Next, even with healthy carbs (including the best bread for weight loss), you do have to make sure you’re not overdoing them if your goal is to lose weight.

For bread, stick to one slice a day (maybe two if you’ve been more active than usual). Some other healthy whole grain options are oatmeal with nuts and seeds or quinoa and veggie bowls.

Over to you!

Have you been missing bread? Which brands look like just the slice of heaven you’ve been looking for?

Let me know in the comments below!

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Nagina Sethi Abdullah, BA, MBA

Nagina Abdullah is a health coach for middle-aged women and professionals. She coaches women to boost their metabolism naturally, shed pounds and keep them off. Her work with weight loss clients led to the creation of Masala Body, an online weight loss platform that provides an easy and accessible system that helps women sustainably lose weight. She has helped over 1200 women successfully lose from 10-80 lbs and create a sustainable lifestyle change. Nagina earned her degree in Molecular and Cell Biology from UC Berkeley.

Reader Interactions


  1. Vera Matthews says

    Thank you. I can’t manage my diet without bread . I crave everything else . Being able to include healthy breads gives me staying power .

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