5 Benefits Of Brown Bread For Weight Loss With Ways To Include It In Meals!

Are you trying to swap your regular white bread for brown bread for weight loss? While it might seem like a small change in your diet, the nutritional differences between these two types of bread can significantly impact your weight loss plans. Brown bread, also known as whole wheat bread, is made from unrefined flour, which retains the bran and germ of the wheat grain. This means it's full of fibre, vitamins, and required minerals, which are often stripped away during the refining process of white flour.

Let's examine the reasons why brown bread for weight loss is often considered a healthier option for those when included with right dietary choices. Also, explore three bread types for weight loss with its benefits.

Table Of Contents

1. What Bread Is Best For Weight Loss?

2. Is Brown Bread Good When Losing Weight? 5 Benefits Of Brown Bread For Weight Loss

3. Can I Eat Bread And Still Lose Weight?

4. 3 Types Of Breads For Weight Loss

5. Dietitian’s Recommendation

6. The Final Say

7. FAQs

8. References

What Bread Is Best For Weight Loss?

Brown bread is processed from whole wheat flour, usually soft wheat flour and rye. This means it retains all parts of the wheat grain, including the outer layer, middle part, and inner germ. You can find brown bread in both loaf and roll forms. It is a safer option of bread for weight loss compared to white bread, as whole wheat is rich in nutrients like vitamins and required minerals such as calcium, iron, zinc, and dietary fibre. White bread baked with flour lacks these beneficial properties.

Brown bread is a better choice for weight loss than white bread. A regular medium slice of white bread has 98 calories, while a slice of brown bread has 74. White bread is slightly higher in protein, while brown bread wins in fibre content. In fact, brown bread handily wins in this category, with 1.2 grams of fibre per slice compared to 0.9 grams for white bread. Also, brown bread usually has less added sugar than white bread.

Note these nutritional values of medium-sized brown bread for health: 

Also Read: Brown Bread And Its 9 Health Benefits 

Is Brown Bread Good When Losing Weight? 5 Benefits Of Brown Bread For Weight Loss

Definitely! You can eat fresh brown bread for weight loss, as it can benefit you in several ways. Let’s have a look at its benefits to lose weight:

1. Maintains Healthy Weight

Brown bread is packed with soluble fibre, which dissolves in water and creates a gel-like form in the gut. This gel-like substance can help slow digestion, making you feel full for longer and reducing the amount of food consumed daily. This ultimately enables you to consume fewer calories.

2. Reduces Overeating

Brown bread has a very low glycemic index (GI), meaning it doesn't cause a significant spike in blood sugar levels. High GI foods cause cravings for sugary or fatty foods. You can balance your blood sugar readings and reduce the risk of overeating by choosing low-GI foods like brown bread. Plus, brown bread contains complex carbohydrates, which are digested more slowly than simple carbohydrates found in white bread. This helps to maintain stable blood sugar counts and prevents energy crashes that cause overeating.

Also Read: What Causes Excessive Hunger? The Factors Behind

3. Promotes Satiety

Fresh brown bread is a filling food that can satisfy you for longer periods. This helps prevent overeating and snacking between meals, which can lead to weight gain. The fibre in brown bread also helps to increase satiety hormones like GLP-1, which can further reduce appetite and promote feelings of fullness.

4. Supports Cardiovascular Health

Brown bread is a good essential nutrient source, as it contains B vitamins, magnesium, and potassium. These nutrients are required for better health and can contribute to a healthy cardiovascular system. For example, B vitamins are involved in metabolism and energy production, while magnesium helps regulate blood pressure and heart rhythm.

5. Reduces Fat Intake

Brown bread is generally low in fat, making it an excellent choice for those looking to reduce their calorie intake and lose weight. By opting for low-fat bread, you can cut down on calories without compromising flavour or nutrition. Additionally, the fibre in brown bread can help bind to dietary fat, preventing its absorption in the gut and reducing overall fat intake.

Also Read: Best Weight Loss Plan For Men & Women with Indian Diet

Can I Eat Bread And Still Lose Weight?

Yes, you can! Adding brown bread for weight loss is a great way to support your calorie control. Note these tips and suggestions for adding brown bread for weight loss:

Also Read: Peanut Butter And Brown Bread For Weight Loss

3 Types Of Breads For Weight Loss

Not all bread is processed equally when it comes to weight loss. While bread does contain carbohydrates, some types can actually aid your weight loss thanks to their high fibre, vitamin, and nine essential mineral content. Note these three popular breads for weight loss diet plans:

1. Brown Bread (Whole Wheat)

Brown bread is better than white bread. Opt for whole-wheat brown bread for its superior flavour and nutritional value. Packed with fibre, vitamins, and minerals, brown bread helps regulate blood sugar, keeps your digestive system on track with regular bowel movements, and might even contribute to lower blood pressure, stroke risk, and obesity. Plus, it offers fewer calories per slice. So, to lose weight sustainably, eat brown bread, but ensure that you follow portion control. 

2. Sourdough Bread (Fermented Bread) 

It is a healthier weight-loss choice due to its lower glycemic index than regular bread. Fermentation breaks down complex carbohydrates, making them easier to digest and absorb slowly. This prevents spikes in blood sugar readings, which can lead to weight gain. Plus, sourdough bread contains natural probiotics that aid digestion and support gut health, further contributing to weight management.

3. Multigrain Bread

Multigrain bread boasts a mix of the best whole-grain bread for weight loss, like wheat, barley, oats, flax, and more. This translates to high fibre content and various nutrients from different grains. The fibre keeps you feeling full for longer, potentially reducing cravings and overeating.

Recommendation: For weight loss, choose brown bread or multigrain bread more often. Both offer significant advantages over white bread.

Dietitian’s Recommendation

Adding brown bread to your diet won’t magically boost your weight loss. However, if you’re looking for ways to maintain your weight loss efforts, choosing brown bread over white bread can help. It can help reduce your hunger, and eating more nutritious foods that are rich in vitamins, minerals, and fibre will be more beneficial to your overall health and well-being than foods that lack many of these essential nutrients. All of this helps motivate you to lose weight.

                                                                                                 Dt. Lavina Chauhan

The Final Say

To conclude this blog on brown bread for weight loss, you now know it’s a great option due to its high fibre, low sugar, and essential nutrients. As long as you consider the usage tips and benefits as discussed and eat fewer calories daily, you always will be on the right track. Plus, it's healthy enough to suit any weight loss recipe. So, switching to brown bread for weight loss is recommended whether you opt for avocado toast, grilled cheese or a simple butter jam. 

FAQs

1. Is the brown bread gluten-free?

No, brown bread is usually made from wheat, which contains gluten. However, you can find gluten-free brown bread made with alternative grains.

2. Is brown bread really good for weight loss?

Yes, brown bread significantly supports weight loss. Its high fibre content helps you feel full for longer, reducing overall calorie intake.

3. Is fresh brown bread healthier than white bread?

Definitely, yes. Brown bread is made from whole grains, which means it contains more fibre and nutrients than refined white bread.

4. Can I eat brown bread every day?

Yes, brown bread is nutritious and can be enjoyed as a balanced daily diet.

5. Is brown bread good for diabetics?

Absolutely! Brown bread might be better for diabetics than white bread. Its lower glycemic index helps regulate blood sugar levels more effectively.

References

• https://fitelo.co/weight-loss/brown-bread-for-weight-loss/

• https://www.fullplateliving.org/blog/how-eat-bread-and-still-lose-weight

• https://www.myjuniper.co.uk/articles/brown-bread-good-for-weight-loss?srsltid=AfmBOoqegM5nXB3Oz-oWGIYvbeRlKa3_DOCjRu9cFr2TKl1cxI893-8N

• https://myhealthytreat.in/blogs/blog/the-surprising-health-benefits-of-brown-bread-you-wont-believe-what-it-can-do?srsltid=AfmBOoo3d7R2Nu_-yOESx-sm6H7vqSwi3mxPgMUWnWscm0eio4dKJbPK

• https://saturn.health/blogs/news/brown-bread-benefits?srsltid=AfmBOoozfZQpF6IMu7z4EWJ-MOX5_clilB_iBwLeZUSqN1VFDCpQoU_-

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