Consuming healthy bread for weight loss is a great way to feel satiated while providing your body with many of the nutrients that it requires to remain healthy. Still, eating too much of any substance can often cause more harm than good. This is why some individuals tend to abstain from bread entirely.
Might it be possible to take advantage of both sides of the spectrum? In other words, what is the best bread for weight loss and should any bread be removed from your daily dietary regimen? These are some of the questions that will be addressed immediately below.
Why Might Some Bread Gain Weight?
Bread lovers might be slightly disappointed with what recent studies have found. These observations primarily revolve around the role that flour plays. Our bodies tend to digest flour rather quickly. This will often lead to a spike in blood sugar levels followed by a steep (and sudden) decline. Low glucose levels can thereafter result in cravings for unhealthy foods. Thus, it is much easier to gain weight.
Another issue involves the notion of “whole grains” contained within many breads. Large commercial organizations often use this term in order to highlight the health benefits of their products. Unfortunately, many so-called “whole grain” breads are actually a mixture of whole grains and refined (white) flour. Thus, the titles themselves can be quite misleading.
Even breads that are solely composed of whole grains are still associated with a high glycaemic index, once again causing blood sugar levels to change at a rapid pace. This is also why certain types of breads might actually be worse for glucose levels than typical candy bars!
What is the Role of Gluten?
Gluten is another substance that is found within the majority of breads. As you might already know, gluten has been linked to several digestive issues (some individuals find it very difficult to metabolize gluten, a condition known as gluten intolerance). Notwithstanding potential discomfort within the GI tract, gluten can also impact your body mass index.
The main reason behind this observation is associated with how the body digests protein-based substances such as wheat, rye, and barley. Individuals can experience symptoms such as bloating, cramping and abnormal bowel movements. Furthermore, feelings of lethargy after attempting to digest a significant amount of bread will make it difficult to obtain the exercise that your body requires to burn off calories. This ultimately results in weight gain.
What is the Best Bread for Fat Loss?
Now that we have taken a look at why many breads should be avoided, is there a proverbial light at the end of the tunnel? What is the healthiest bread to eat for weight loss?
The truth of the matter is that there are actually many choices to consider. However, it is just as crucial to remember that quantity will play a role. Even the most fat-friendly breads can still lead to issues when consumed in excess. Still, here are some examples of breads that are considered to represent healthy solutions:
- Whole grains
- Sprouted grains
- Sourdough breads
- Rye
It is also wise to mention that all of these breads have a certain amount of gluten. If you cannot digest this substance, the chances are high that you will be able to find gluten-free alternatives.
In the event that you are unable to encounter any of the variants mentioned above, it might also be possible to purchase low-carb bread. This type of healthy bread for weight loss contains relatively few carbohydrates but is extremely high in dietary fiber.
How Much is Too Much?
How much bread should you consume on a daily basis? Most experts recommend eating no more than six slices, regardless of the type. However, this will also depend on other factors such as your metabolism and how much exercise you are able to obtain. Even all-natural whole-grain bread can lead to weight gain if too much is consumed at any given time.
The suggestions outlined above are even more relevant if you are already beginning to experience the benefits of a Spatz3 adjustable gastric balloon. The good news is there is no reason to eliminate bread from your diet entirely. Eating healthy bread for weight loss can produce impressive results if the right habits are adopted at an early stage.
