The Best Bread for Weight Loss and Maintaining Good Health

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If you’re on track to lose weight and eat healthy foods, you may have felt a few challenges and bumps that happen along the way. Of course, it’s hard to tell your body to avoid certain foods, especially if you’re trying to change long-standing eating habits. Or, you could just be trying to swap out some carb-heavy foods with healthy alternatives to avoid health complications like heart disease and high blood sugar levels. 

Luckily, if you’re looking to lose weight, a lot of foods can still be enjoyed while maintaining good health. Bread can be especially tricky since many modern-day breads can be highly processed and lack certain nutrients. However, eating the right breads that work for you and your diet can do wonders for your health and nutritional intake. We’ve got some of the top recommendations for the best bread for weight loss.

Can You Eat Bread and Lose Weight?

Slice of whole wheat bread with weight scale and tape measure on it

It may seem counterintuitive, but you can eat bread and lose weight. Of course, you can’t just eat bread. Maintain a balanced diet with plenty of nutrients, with bread as part of your meal. This is where the advice of a dietician can be really beneficial. A registered dietician or healthcare expert can assess your overall health and any underlying health conditions you may live with and help you develop a diet plan that works for you. 

Some people may find they have to begin their weight loss journey by not changing much but swapping out old foods for healthier alternatives. For example, a peanut butter and jelly sandwich on white bread could add to somebody’s high blood sugar level. Swapping out jelly for a no-sugar-added fruit jam and white bread for whole grain bread could significantly lessen someone’s daily sugar intake

So the short answer is yes, you can eat bread and lose weight. However, it depends on what bread you’re eating and if you’re eating the right foods that will help you on your weight loss journey, which vary from person to person. 

Best Types of Bread for Weight Loss

Healthy almond bread for weight loss

Whole Grain Bread

The most accessible bread option to lose weight is whole grain bread. It’s as readily available as white bread, so you won’t have to break the bank to swap out a white loaf for a whole grain loaf. 

When choosing good whole grain bread, it’s essential to read the label. You may find yourself in the bread aisle in your grocery store with dozens of whole or multigrain bread choices, unsure of which one to pick. Reading the ingredient list is key to choosing the healthiest option. Avoid ingredients like wheat flour, which is just code for white bread or refined flour. Instead, aim for bread that is low calorie and high fiber. 

Rye Bread

Rye bread is not only great for your overall health, but it can also help you lose weight. In fact, a study at a Swedish university discovered that rye bread is the best bread to consume for weight loss because of its high fiber content. Rye bread is versatile and can be enjoyed as morning toast or a lunchtime sandwich. Add veggies and proteins, like fresh peppers and sliced turkey or tofu, for a vegan sandwich.

Some rye bread at your grocery store might not have high nutritional value. Make sure to read the label, looking for whole rye near the top of the ingredient list. Its high fiber content can help you feel full for longer, which is great for those who are lessening their daily food intake to lose weight. 

Sprouted Grain Bread

Sprouted grain bread indicates that grains are sprouted before they’re ground into flour for baking, and breadmakers have found this offers several nutritional benefits. Firstly, sprouted grain bread has a lower gluten level, which makes it an excellent option for those with gluten intolerance. Your body can also absorb the nutrients from sprouted grains better than whole grain bread, so you’re giving your body a head start on its nutritional intake, and it can prevent spikes in carbohydrate levels.

Ezekiel Bread

Ezekiel bread is a hearty bread option that can be great for losing weight and staying healthy. This bread is made from sprouted whole grains like wheat, barley, and spelt, with lentils, legumes, and soya beans. It’s great for losing weight and improving gut health because it’s jam-packed with many different nutrients and minerals, like protein, fiber, and vitamin B.

Ezekiel bread is low in gluten, which can offer a great alternative to anyone who is gluten intolerant or seeking gluten-free bread options. Ezekiel bread is made by sprouting grains before they’re ground into flour, which is how it has a low gluten content.


It may seem impossible, but you can eat the foods you love and lose weight. It depends on the individual, and you should consult your general practitioner, dietician, or health care expert before planning a diet that works for you. 

You may find that your diet isn’t about eating less or consuming fewer calories but about eating the right foods. Or, you could find an eating schedule more suited to your metabolism, like eating five small meals a day instead of the typical three meals. 

Whatever your diet, you can still eat bread during your weight loss journey. Stick to breads that are high in nutrients, and avoid overly-processed bread. These breads contain high levels of gluten that many digestive systems struggle to process. At the end of the day, losing weight and staying healthy is about choosing what’s best for your body.