Bread for weight loss: is it possible to eat and what

The most “dangerous” products for those who want to lose weight include all bakery products and pastries that are saturated with simple carbohydrates and have a high calorie content. Nevertheless, you should not completely refuse to eat bread, since it contains a large amount of useful trace elements necessary for the body. The absolute elimination of bread from the daily diet can unbalance our diet. The nutritionist told Healthy Food Near Me how much bread can be eaten while following a diet, and what varieties should be chosen so as not to harm the figure.

What bread can you eat while losing weight

Bread is made from various cereals such as wheat, rye, barley, millet, oats, corn, buckwheat and rice. Each type of bread has a different set of nutrients. For example, whole-grain bread has a higher concentration of useful trace elements than pure wheat bread made from premium flour. Nutritionists recommend eating the following types of bread:

• yeast-free bread made from flour of various varieties;
• protein bread with an admixture of eggs, cottage cheese, seeds and nuts, which has a large amount of polyunsaturated fatty acids;
• whole grain bread with a low glycemic index;
• bread made from wholemeal flour with a high fiber content.

Today on the shelves of supermarkets there is a large assortment of different types of bread: with bran, seeds, wheat germ, cereals, nuts and dried fruits. Anyone can satisfy their needs depending on taste preferences. While dieting, it is important to maintain a calorie deficit, so when choosing bread, you should pay attention to its composition, calorie content and a set of proteins, fats and carbohydrates. 

Together with nutritionist Ekaterina Matyskina determine which type of bread is better to buy in the store while dieting. However, do not forget that the advice is advisory in nature. Due to the different characteristics of people, when following a diet, it is still worth consulting a doctor so as not to harm your body.

Rye bread

Rye bread is baked on the basis of sourdough rye flour. Today it can be called the most dietary bread due to its low calorie content – 165 kcal per 100 grams. At the same time, it contains three times more fiber than plain wheat bread. Also, rye bread is better absorbed by the body and has a positive effect on the process of accelerating metabolism and the absorption of important trace elements. Rye flour contains a special amino acid – lysine, which is absorbed only during eating. Lysine is important in the formation and regeneration of skin cells, muscles, elasticity of blood vessels and the formation of collagen. (one)

Unleavened bread

Disorder of the gastrointestinal tract acts as one of the causes of excess weight. The use of yeast in baking bread products sometimes has a detrimental effect on the intestinal microflora. Therefore, yeast-free bread, while following a diet, according to nutritionists, is an excellent option to replace the usual wheat bread. Bread baked without yeast has a denser structure, which contributes to better absorption of the food that is eaten with bread. It is recommended to eat yeast-free bread not only with a diet, but also with other ailments, for example, with dysbacteriosis, constipation or diabetes. Yeast-free pastries are most richly represented in the cuisine of representatives of the Caucasian peoples, who are distinguished by good health. (2)

Whole wheat bread

Such bread is baked from wholemeal flour with the addition of whole grains, such as bran or germ. This type of bread has established itself as the most useful, because it contains a large number of important substances: vitamins, enzymes, micro and macro elements. Of particular value to whole grain bread is added fiber, which helps to remove toxins and toxins from the human body, and also stimulates the burning of calories, which is especially important during a diet. And the B vitamins take an active part in the processes of reducing the amount of cholesterol. Despite the high value of whole grain bread, you should not consume it in large quantities. (3)

Bread with bran

Another useful bread option when following a diet is bran bread. It is usually baked on a yeast-free basis, which achieves a low calorie content. Bran bread is great for people who are on a diet or have health problems in the digestive tract. Bread contains a large amount of fiber, keeps saturation from eating for a long time, improves metabolic processes and, no less important, coarse dietary fibers of bran bread remove excess fluid from the body and stabilize the amount of glucose. (four)

oat bread

Oatmeal bread has an unusual pleasant smell and taste. Oatmeal is endowed with the same health and figure benefits as many cereals: it cleanses blood vessels, removes excess fluid from the body and relieves swelling, normalizes the amount of cholesterol in the blood and improves digestion. Copper, which is contained in oatmeal bread, nourishes the tissues of the human body with oxygen and speeds up the work of the cardiovascular system.

Benefits of bread for weight loss

Bread is a natural product with a wide range of nutrients. The cereals that make up bread contain a large amount of vitamins, minerals and organic substances that the human body needs for a full life. The composition of bakery products contains the following valuable elements:

• vitamins of group A – natural antioxidants that increase well-being and mood, improve concentration;
• vitamins of group E help to improve the condition of the skin, as well as reduce the number of visible wrinkles;
• B vitamins normalize the functioning of the nervous system and help fight stress;
• niacin (PP) is responsible for brain function;
• biotin is necessary in order to stabilize all processes that occur in the body;
• choline, which is part of the cells, protects them from destruction;
• micro and macro elements: chromium, iron, calcium, magnesium, phosphorus, iodine, selenium, potassium and many others;
• natural carbohydrates – cellulose and starch.

However, no matter how useful bread is, it does not belong to the category of dietary products, so its use should be reduced to a minimum. An absolutely healthy person can eat any kind of bread in moderation. In other situations, you should definitely consult a doctor.

How to replace bread when losing weight

When following a diet, most often people prefer to buy dietary bread instead of bread. Crispbread is a great substitute for baked goods, but only if they are whole grains. Such loaves are made on an extruder by exploding and pressing whole grains. At the same time, all elements of the grain are preserved in them: the germ layer and shells with all the valuable components. Also, sometimes manufacturers add bran, sprouted grains and dried fruits. Whole grain bread is a rich source of complex carbohydrates, fiber, B vitamins and trace elements. For example, 100 grams of bread contains as much fiber as six loaves of bread. It is only important to remember that flour, yeast and sugar should not be in the composition.  

20% of the population of our country have a reaction to gluten. Gluten, or gluten, is a complex protein that has adhesive properties. Three grains contain the most gluten: wheat, rye and barley. People with gluten intolerance should give preference to bread made from buckwheat, rice, flaxseed, corn, amaranth flour. (5)

In pursuit of current trends in a healthy lifestyle, many are increasingly choosing to replace bread with vegetables and salads. In addition to bread in sandwiches and rolls, you can use salad leaves such as lettuce, romaine or iceberg, nori sheets or baked eggplant slices. 

Popular questions and answers

Sports nutritionist, nutritionist Ekaterina Matyskina answered the most common questions about eating bread while dieting.

Sources of

1. Eroshkina, L. K. Quality and environmental safety of rye bread / L. K. Eroshkina, E. S. Zabenkina, S. V. Smirnova // Quality and environmental safety of food products and industries: materials of the international scientific and practical conference with elements of scientific schools for youth, Tver, 08–10 April 2020. – Tver: Tver State University, 2020. – P. 109-113.
2. Lukin, A. A. Development of the technology of yeast-free bread / A. A. Lukin, S. P. Merenkova, D. G. Ligostaev. — Text: direct // Young scientist. – 2016. – No. 11 (115). – S. 411-414. URL: https://moluch.ru/archive/115/30367/ 
3. Tarasov, A. A. Whole grain bread as a functional product / A. A. Tarasov // Innovative activity of science and education in agro-industrial production: materials of the International scientific and practical conference, Kursk, February 27–28, 2019 / Managing editor I. Ya. Pigorev. – Kursk: Kursk State Agricultural Academy. professor I.I. Ivanova, 2019. – S. 139-143.
4. Dietary bakery products in the diet of the elderly / E. A. Bilyk, V. I. Drobot, A. N. Grishchenko, V. I. Bondar // Theory and practice of modern science. – 2017. – No. 6(24). – S. 125-130.
5. Ustimenko, A. Yu. Gluten: for and against / A. Yu. Ustimenko // Mechnikov Readings-2020: Proceedings of the 93rd All- Scientific and Practical Student Conference with International Participation, St. Petersburg, April 29–30, 2020 – C 298. URL: https://www.elibrary.ru/item.asp?id=43000661