Do you want to lose weight but don’t want to give up bread? Not to worry – there are many healthy bread options that are delicious and can support your weight loss goals. Let’s dive into the 5 healthiest breads for weight loss I recommend to my nutrition clients and why.
1. Sara Lee 45-Calorie Whole Wheat
This bread is a staple in our household – the whole family eats and loves it. It contains only 45 calories and 10 grams of carbs per slice but is packed with 3 grams of fiber and 5 grams of protein.
Both fiber and protein are a winning combination for fullness and to slow down the digestion of your food. This means you’ll feel full for longer as your body digests which results in less overeating and cravings later on!
Snag a loaf here – Sara Lee 45-Calorie Bread
2. Dave’s Killer Bread Thin-Sliced Good Seed
Many of my clients love Dave’s Killer Bread, but some of their breads are pretty high in calories. However, this thin-sliced bread is equally as delicious but has half the amount of calories compared to most of Dave’s Killer bread.
It contains only 70 calories per slice, 3 grams of fiber and protein, and over 13 grams of whole grains! When a bread is “whole grain” it means it contains the entire portion of the grain, retaining all of the nutrients. So a high amount of whole grains like this ensures you are getting the most nutritious bread for your calorie buck.
Snag a loaf here – Dave’s Killer Bread Thin-Sliced
3. Old Thyme’s 647 Bread Multigrain
This is another favorite of mine, as it has a light taste and is not overly “grainy” tasting. It contains only 40 calories and 6 grams of net carbs per slice but packs in 2 grams of protein and 8 grams of filling fiber. Net carbs are the amount of carbs left over when you divide the total carbohydrates by the total fiber on the nutrition label.
This is because fiber is not digestible, so when there is a lot of fiber in a product it helps prevent some of the carbs from being absorbed. So even though the total carb content in this bread is 14 grams, it nets out to be only 6 grams.
If you are sensitive to a lot of fiber or aren’t used to eating a lot of fiber in one sitting, start with just one slice of this bread at a time to ensure you don’t experience any gas or any other digestive discomfort. You always want to gradually add fiber to your diet!
Snag a loaf here – Old Thyme’s 647 Multigrain
4. Food for Life Ezekiel 4:9 Sprouted Grain Bread
All Ezekiel bread is made from sprouted grains, which can be easier to digest for some people, especially those who are gluten-sensitive.
They are also thought to provide enhanced nutrition and additional health benefits such as a higher vitamin and antioxidant content compared to traditional whole wheat breads.
This particular bread contains 80 calories and 15 grams of carbs per slice. It also contains 5 grams of protein, 3 grams of fiber, and no added sugars.
Snag a loaf here – Food for Life Ezekiel Sprouted Grain Bread
5. Carbonaut Low Carb Seeded Bread
If you do better on a low-carb diet, Carbonaut is a great bread choice. This bread is satisfyingly good and only contains 80 calories and 2 grams of net carbs per slice. It also contains 6 grams of protein to curb hunger and balance blood sugar levels.
There are also gluten-free bread options available if you need to follow a gluten-free diet.
Snack a loaf here – Carbonaut Low Carb Seeded Bread
How to choose a healthy bread
Many times bread may appear healthy because it has terms like “made with whole wheat” or “light” on the front of the package, but in reality, it’s not the best choice.
When searching for the healthiest bread for weight loss, there are a few important things to look for on the package and nutrition label.
Opt for whole grain or whole wheat as the first ingredient –
- Look for breads that list whole grains as the first ingredient, such as whole wheat, whole rye, or whole oats to know it is truly a whole grain. Whole grains have all parts of the grain (bran, germ, and endosperm) intact, which provides more fiber, vitamins, minerals, and other beneficial compounds to support health and weight loss.
- Many breads will say “wheat” or “made with whole wheat” but are not considered 100% whole wheat or whole grain bread. These ones are disguising themselves as healthy but are really not the best choices!
- It’s kind of like when you see a Lucky Charms box say “made with whole grains.” It is not a true “whole grain food” but just has some fiber added!
At least 3 grams of fiber per slice – A healthy bread should be a good source of dietary fiber. Aim for at least 3 grams of fiber per slice. Fiber can help with digestion, satiety, and maintaining stable blood sugar levels. All of the healthiest breads for weight loss on this list meet this criteria.
At least 2-3 grams of protein –
Some healthy breads also provide a good source of protein, which can come from grains, seeds, or legumes used in the bread. Protein can help increase satiety and is one of the most important nutrients for losing body fat.
80 calories or less per slice –
I recommend staying at or below this calorie amount, as otherwise the calories can add up quickly. There are plenty of lower-calorie breads like the ones on this list that taste delicious and don’t feel heavy on your stomach.
Minimal added sugar –
Food manufacturers can be sneaky and may add added sugar sources to breads that are seemingly healthy. Look for the ingredients sucrose, high fructose corn syrup, cane juice, and agave nectar to indicate sugar is added. Aim for less than 5 grams of added sugar per serving whenever possible.
Lastly, make sure to always check the serving size on the nutrition label when looking at all of these factors. It’s important to take this into account in your overall calorie intake if you are eating more than one serving.
How much bread should I have?
How much bread you should have depends on your individual calorie needs, goals, and activity level. If you’re more active or participating in endurance sports like running or cycling, your carb intake should be a bit higher. If you’re less active and main goal is to lose fat, your intake should be a bit less.
While everyone’s needs are a bit different, the latest American Dietary Guidelines recommend up to 6 grain servings per day. Does this mean you should be eating 6 slices of bread every day? Not necessarily.
It’s best to enjoy various types of grains as part of your weight loss diet. This includes oats, brown rice, protein/whole wheat pasta, quinoa, or whole grain cereals. So for most people, I’d recommend 2-3 slices of bread per day at the most.
This can help you to stay within your calorie needs and allow room for the other healthy whole grains on this list.
Bottom Line
Even when trying to lose weight, you can enjoy bread as part of your healthy diet. By choosing the 5 healthiest breads for weight loss on this list and staying in a modest calorie deficit, you’ll satisfy your bread craving and experience weight loss results.
When choosing a healthy bread, look for ones with 80 calories or less, are high in protein and fiber, are 100% whole wheat or whole grain, and contain minimal added sugar.
Feel confused as to how to include foods like bread in your weight loss plan and still lose weight? Contact me for a free introductory call to see if my sustainable weight loss program is for you.
