Yep, you read that right… you don’t have to stop eating bread on your weight loss journey.

Low carb zealots will have you believe that you have to cut out your favorite sandwich, toast, and dinner roll if you want to lose weight. Lucky for you, we know that’s not true. Weight loss can be simplified by taking in less calories than you burn in a day. While that explanation is simple, the implementation is considerably more challenging.

It’s not physically possible to “spot reduce” abdominal fat over other areas of fat in the body. However, you can absolutely influence visceral fat—the type of fat found in the abdominal region around our organs—with diet changes.

We’ve done the heavy lifting for you with the best breads to choose from if you are currently focused on weight loss! Then, for more healthy shopping tips, here are 9 Breads to Always Leave on Grocery Store Shelves.

6254a4d1642c605c54bf1cab17d50f1e

Whole grain bread is the MVP of American bread. It’s hearty, chewy, and goes well with everything. Most whole-grain bread is high in calories because it is quite dense, but not Dave’s Killer Powerseed Thin Sliced. This bread is well-rounded in every way: it’s hearty, high in fiber, and low in calories. With only 60 calories per slice, you can’t go wrong with their line of thin-sliced bread.

Sprouted grains became popular with the rise of gluten-free living. While sprouted bread is not gluten-free, it is often touted as more digestible due to the grains being “sprouted” prior to

Sprouting grains breaks down some of the starch and increases the total nutrient density of the final product. It also yields a lower glycemic product, meaning this bread may not spike your blood sugar when compared to other conventional grain products.

Ezekiel Bread offers 80 calories per slice and three grams of fiber!

If you are concerned about your blood sugars, any bread might be a contentious food to navigate. Let us quell your thoughts with a low-carb bread that actually tastes good and won’t wreak havoc on your blood sugars. One slice of Old Thyme’s 647 bread is just 40 calories and contains a whopping 7 grams of fiber!

Sourdough made a comeback during the pandemic, but its nutritional value has been long-recognized by health experts. Sourdough is made through a fermentation process that breaks down some of the starch in the flour. The process of fermentation decreases the glycemic index of the final bread product and adds naturally occurring probiotics.

Most sourdoughs are made with simple white flour, and tend to be low in fiber. Simple Kneads uses a mixture of ancient grains. This hearty sourdough bread clocks in at 90 calories per slice and three grams of fiber!

If white bread is your jam, we’ve got you covered.

Though it sounds like a refined, white bread, white wheat is actually a type of whole grain. It’s milled differently than traditional whole grains, and the final product is much lighter than classic wheat. Thus, it appears to resemble white bread.

Nature’s Own Whitewheat delivers three grams of fiber in each slice! You’ll be hard-pressed to find a white bread chock full of fiber like this one.

A gluten-free lifestyle is for those who have been diagnosed with celiac disease or a significant gluten sensitivity. You should work with a trusted healthcare professional before making a drastic switch to gluten-free products.

In fact, many gluten-free alternatives are higher in refined flours and lower in fiber. They also tend to have a crumbly texture without the gluten to “glue” the bread together.

Out of all the gluten-free products on the market, Udi’s Multigrain actually resembles tasty wheat bread. Udi’s Multigrain option provides 120 calories per slice and 1 gram of fiber.

Source link

The post The Best Bread to Lose Abdominal Fat—Ranked! — Eat This Not That appeared first on Heal your health yourself.

It’s been advised by many nutrition experts that swapping out white bread for wheat bread is one of the best things you can do for weight loss. Wheat bread is typically higher in fiber, which helps you to feel fuller compared to a measly piece of white bread. However, according to a recent study published in the journal Clinical Nutrition, wheat bread actually isn’t the best choice in terms of losing weight long term.

Researchers from the Chalmers University of Technology in Sweden state that rye bread is actually healthy for weight loss compared to wheat bread.

The study split 242 overweight men and women into two focus groups, all between the ages of 30 and 70 years old. One group ate regular refined wheat bread while the other group ate whole-grain rye products with the same energy (i.e. calorie) level. The participants were also advised on healthy eating habits from a dietitian to follow over the course of the study.

After 12 weeks, researchers were able to conclude that while both groups were able to lose weight during the study, the group that ate whole-grain rye products lost an average of one kilogram (around 2.2 pounds) and decreased their body fat by 0.54%.

RELATED: Get even more healthy tips straight to your inbox by signing up for our newsletter.

Whole-grain rye is known to have a high fiber content compared to other generic refined bread products, with up to 2 grams of fiber per slice, according to the USDA. Rye bread is also known for having a dense amount of nutrients in it like selenium, thiamine, manganese, niacin, riboflavin, vitamin B6, copper, iron, and folate. A slice of generic refined wheat bread only contains around 1 gram of fiber.

The study states that those who regularly eat rye bread with a high fiber content feel more full than those with eating the same amount of wheat bread. Feeling full and satisfied is key for weight loss, so finding foods high in fiber that keeps you satiated is better than continually eating more “empty” (i.e. not filling) calories to feel full.

Although the study did see a difference in weight compared to the two groups, the researchers do state that more research is needed in order to determine a final claim—especially when it comes to observing differences in appetite, location of participants (rye bread is easily accessible in Scandinavia and Europe), and continually looking at whole-grain rye intake and fat reduction.

However, while more research can be done, the researchers did conclude that eating rye bread instead of sifted, refined wheat bread is better for your health—and assisting with weight loss.

For even more healthy tips, read these next:

Source link

The post Wheat Bread Isn’t Actually The Best For Weight Loss, Says New Study appeared first on Heal your health yourself.

Bread is one of life’s simple pleasures, is it not? But when it comes to losing weight, one of the first things you probably prepare to cut down on is a good old hunk of fluffy bread. But it doesn’t have to be that way—just like all food, bread is meant to be enjoyed.

“We are all on a mission to avoid bread, or so it seems,” says Tasneem Bhatia, MD, also known as “Dr. Taz,” a weight-loss expert and author of “What Doctors Eat” and “The 21-Day Belly Fix.”

“Loaded with carbohydrates and sometimes refined flours, bread is now the new enemy, replacing the fat fear of the ’80s. But, believe it or not, there are healthy bread options if you play your cards right.” And play we will. Anything for a bite of bread’s crusty, tasty goodness.

Now, here are 20 tips for avoiding weight gain while still eating bread, courtesy of registered dietitians as well as a doctor and a chef.

It’s super simple but is a handy rule of thumb to keep in mind whenever you’re shopping for a loaf: “For every 10 grams of carbs, there should be 1 gram of fiber,” says Rebecca Lewis, MS, RD former head dietitian for HelloFresh.

No matter what, remember this: “If the ingredients at the top of the ingredient list read sugar, sucrose, fructose, corn syrup, white or wheat flour, these foods contain mostly simple carbs and should be limited,” says Lewis. “A food is only considered a ‘whole grain’ if the first ingredient on the packaging says, ‘whole grain or whole wheat.’ There are no standardized regulations or definitions for the label ‘multigrain,’ so it’s the one to watch out for.” Scan the ingredient list of multigrain products and use your judgment. Understanding the ingredient list—at least the basics—is a huge step for your ultimate guide to eating clean.

“Wheat has changed over the last 50 years and is no longer the recognizable crop of our forefathers,” explains Dr. Taz. “While the research goes back and forth on the role of pesticides and chemicals in our health, organic wheat has a lower exposure to pesticides, providing a healthier bread option.”

Don’t miss These Are the 12 Dirtiest Foods on Grocery Store Shelves, According to an Expert.

“Fermented bread, like sourdough, have been allowed to ferment using a starter for anywhere from a few days to a few weeks. This fermentation process provides lots of healthy bacteria that help to balance the digestive system and manage your metabolism,” says Dr. Taz. “Choose or make fermented bread when eating bread for a health boost.”

Check out This Unexpected Supplement Can Improve Your Gut Health, Says Dietitian.

Frozen bread? Yup. “The breads that sit on the shelves at grocery stores have been bleached of their nutrients and pumped with preservatives, sodium, and sugar to prolong shelf life,” cautions Lisa Hayim, registered dietitian and founder of The WellNecessities.

“Instead, look for sprouted grain bread, which is often in the freezer section. Sprouted grain bread goes through a process where enzymes are released and the protein and carbohydrates are broken down, which makes it easier for the body to digest and absorb nutrients. Sprouted grains still contain gluten, but can be tolerated by some people with mild sensitivity to wheat or gluten.”

Real talk: Bread used to be way healthier. “The mass industrialization and processing of bread and pasta is what has robbed these mainstays of their health benefits and transformed them into a refined and processed load for our bodies,” says Taz. But there’s salvation.

“The bakery makes fresh bread daily and leaves out a ton of the salt and preservatives that are found in a traditional loaf found on the supermarket wall,” says Hayim. “So go ahead and enjoy a delicious hot loaf straight from your local bakery, or even the bakery section of your supermarket. Opt for whole grains when available!”

These are some true allies when it comes to skinny bread chomping. “Opt for these fiber-rich foods in your bread. They contain beta-glucan, a soluble fiber that increases the amount of time it takes for your stomach to empty and prevents quick spikes in blood sugar,” explains Hayim.

Are you a from-scratch, DIY, bread maker? “Swap white flour for coconut flour,” says Lewis. “It has fewer carbs and 11 times as much fiber.”

“Pair your favorite bread with healthy fats like olive oil, coconut oil, ghee, and butter,” says Dr.Taz. Not only will the dipping slow you down as you eat, but it will also add some nice flavor. “The Italian tradition of bread with olive oil is a healthy option since the combination prevents over-consumption of bread.”

“Bake thin slices of bagels, triangles of pita, or tortillas in the oven at 400 for about five minutes,” says Chef Nate Appel of HelloFresh. “Baked chips are much healthier than their fried counterparts. Spice up your chips with cumin, oregano, chili powder, or whatever other spices you prefer to complement your meal.”

“The darker the flour, the more antioxidants your bread may have. Quinoa, buckwheat, and amaranth are healthier, gluten-free flour options over rice or potato flour,” shares Dr. Taz. Did we mention amaranth is a superfood? (Don’t worry, a lot of people haven’t heard of it either.)

There are many simple ways to still enjoy a sandwich with less or no bread: “Eat open-faced sandwiches to cut back by one slice, go ‘animal-style’ and replace the whole hamburger bun with lettuce, scoop out the insides of a bagel, or opt for ‘thin-sliced,'” suggests Lewis. Instead of straight open-faced, “…you can also top with a piece of crunchy romaine or other lettuces to keep your hands clean while eating,” recommends Appel.

“Breads that are made with nuts and seeds pack a ton of nutrition,” says Hayim. “Compared to regular bread, they are also more filling and satisfying, and they have a lower glycemic index, which prevents the quick spike and fall in blood sugar levels.”

Not only will these kinds of breads help curb overeating, but nuts like walnuts and seeds like chia, pumpkin, and sunflower seeds add a nice textural element.

Don’t miss What Happens To Your Body When You Eat Seeds.

Set up your slice of bread on a hot date. “Beyond healthy fats, pair bread with protein; a little meat or tofu balances the carbohydrates in bread and pasta,” suggests Dr. Taz. “Adding protein will keep you full and eating less.”

Bread doesn’t get a bad rep just because it’s, well, bread. It’s often stuck with not-do-nutritious condiments like mayo or sour cream. So, think creatively about how to lighten up your sandwich.

“Replace mayonnaise in your sandwiches with mustard, hummus, baba ghanoush, yogurt, or a bean spread. Not only does it cut down on calories but they give great variety and flavor to sandwiches and wraps,” suggests Appel.

Don’t miss The Worst Condiments You Should Always Leave on Store Shelves.

“Like a little crunch in your salad? Swap breadcrumbs for sliced almonds. They have fewer carbs and three times as much fiber,” shares Lewis. Want a loaded salad without the pound creepage? Check out these best salad ingredients for weight loss!

“If you’re going to eat bread, enjoy It, and savor it. When the waiter comes with that breadbasket of bread you probably don’t even need but just want to eat, say no,” says Hayim. ” Save it for your entrée, or appetizer, and enjoy bread the way the chef prepared it.”

“Cut a square of bread into quarters diagonally to make mini toast point sandwiches, [but serve them] open-faced,” suggests Appel. “These make great appetizers as well. You can secure all of the toppings with a toothpick, and they are great for passed hors d’oeuvres at parties.”

You can also simply spread on healthy toppings like olive tapenade, roasted eggplant, or tahini mixed with lemon juice and a splash of maple syrup. Pair it with a Mason jar salad and your packed lunches just got a major upgrade!

“Eating a grilled cheese at home is very different than eating it at the diner. At home, we take two pieces of bread, slip in some cheese, and throw it in the oven,” offers Hayim.

“At restaurants and diners, the bread is given way more attention—or should we say, added fat and calories. First, both sides are buttered, then they go into a pan with more butter and possibly leftover oil from the last dish. While a grilled cheese at home can be made low-fat, and less than 250 calories, the ones at restaurants are upwards of 500 calories and loaded with saturated fat.”

Just don’t be that person in line at the bagel store on Sunday morning who asks them to do it and tie up the whole line.

“You can reduce the calories substantially by taking out the bread in the middle. Load it up with smoked salmon, tomato, onion, capers, and a light schmear of cream cheese for a healthier version of the New York staple,” says Appel.

For more, be sure to check out the 10 Best Low-Carb Breads on Grocery Store Shelves.

Source link

The post The Best Secrets to Eating Bread Without Gaining Weight appeared first on Heal your health yourself.