Bread won't derail your goals

The right bread delivers filling fiber, hunger-taming protein and steadier blood sugar so you naturally eat less without feeling deprived. Even keto and low-carb diets can include bread.

“Bread can actually be a staple of virtually any weight-loss approach out there, even keto and low-carb diets.”

Whole-grain bread burns more calories

Whole grains carry more fiber and nutrients than refined grains, which helps lower hunger and stabilize blood sugar. Since whole-grain bread is more difficult to digest, the process burns more calories.

“Since whole-grain bread is more difficult to digest, the process burns more calories.”

What to look for in whole-grain

Choose 100 percent whole wheat or whole grain flour with at least 3 grams of fiber and 2 grams of protein per slice.

Sprouted-grain bread is lower carb

Sprouted-grain loaves like Ezekiel are made from grains that germinate before being ground into flour, making bread that's lower in carbs, higher in protein and generally higher in fiber than most bread.

“Germination changes the composition of the grain. It makes bread that's lower in carbs, higher in protein and generally higher in fiber than most bread.”

Sourdough keeps blood sugar steady

Whole-wheat sourdough keeps blood sugar significantly lower than white bread or whole-wheat bread made with commercial yeast, meaning less hunger, fewer cravings and less fat storage.

Sourdough feeds your gut bacteria

Sourdough feeds the beneficial bacteria in your gut, which helps with digestion, immunity, blood sugar regulation and weight control. A thriving microbiome makes it easier to lose weight.

“Nothing makes it easier to lose weight than a thriving microbiome. I'm a big fan of sourdough!”

Protein bread triples hunger control

Homemade whey protein bread contains 12 grams of protein per slice versus 4 grams in regular bread. Whey triggers a 415 percent greater surge of anti-hunger hormones than fiber.

Keto bread doubled fat burn in seniors

When overweight adults over 55 swapped in lower-carb bread for three months, they lost five pounds in twelve weeks without other changes. Keto-friendly bread has roughly quadruple the fiber and triple the protein of whole wheat.

Rye bread controls hunger best

Traditional whole-grain rye controls hunger and kills cravings significantly better than wheat bread, according to research. Look for small dark bricks labeled Dark European Rye with whole-grain rye listed first.

“Traditional whole-grain rye blows wheat bread out of the water, controlling hunger and killing cravings significantly better.”

Pair bread with protein and fat

Eat one to two slices per meal paired with healthy fat and protein like avocado and egg, or nut butter and berries. This slows digestion and buffers blood sugar spikes for better weight loss results.

Check labels for fiber and sugar

Skim labels for minimal added sugars, especially high-fructose corn syrup, and aim for at least 3 grams of fiber per slice. Add fiber gradually if you're not used to it.