Bread is one of life’s simple pleasures, right? But when it comes to losing weight, one of the first things you are probably preparing to cut back on is a good old fluffy bread. But it does not have to be that way – just like all food, bread is meant to be enjoyed.
“We all have a mission to avoid bread, or so it seems,” he 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.”
“Filled with carbs and sometimes refined flour, 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 do. All for a piece of crispy bread, good goodness.
Here are 20 tips to avoid weight gain while still eating bread, with the permission of registered dietitians as well as a doctor and a chef.
It’s super simple but is a practical rule of thumb to keep in mind when shopping for a loaf: “For every 10 grams of carbs, there should be 1 gram of fiber,” says Rebecca Lewis, MS, RD former head dieter for HelloFresh.
Either way, 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 the most simple carbohydrates and should be limited,” says Lewis. A food is only considered “whole grain” if the first ingredient on the package says “whole grain or hell”. There are no standardized rules or definitions for the “multigrain” label, so this is the one to watch out for. “Scan the ingredient list of multigrain products and use your assessment. Understanding the list of ingredients – at least the basics – is a big 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 ancestors,” explains Dr. Taz. “While 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 alternative.”
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“Fermented bread, such as sourdough, has been allowed to ferment with an appetizer anywhere from a few days to a few weeks. This fermentation process provides many healthy bacteria that help balance the digestive system and manage your metabolism,” says Dr. Taz. “Choose or make yeast bread when eating bread for a health boost.”
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Frozen bread? Yep. “Bread that sits on the shelves of grocery stores has been bleached by its nutrients and pumped with preservatives, sodium and sugar to extend its shelf life,” warns Lisa Hayim, registered dietitian and founder of WellNecessities.
Instead, look for sprout barley bread, which is often found in the freezer compartment. Sprout barley bread goes through a process where enzymes are released and the protein and carbohydrates are broken down, making it easier for the body to digest and absorb nutrients. Sprouted barley still contains gluten but can be tolerated by some people with mild sensitivity to wheat or gluten. “
Real conversation: Bread used to be much healthier. “The mass industrialization and processing of bread and pasta is what has deprived these pillars of their health benefits and turned them into a refined and processed burden on our bodies,” says Taz. But there is salvation.
“The bakery makes fresh bread every day and dispenses lots of salt and preservatives 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 in your supermarket. Choose whole grains when available!”
These are some true allies when it comes to lean bread. “Choose these high-fiber foods in your bread. They contain beta-glucan, a soluble fiber that increases the time it takes for the stomach to empty and prevents fast blood pressure spikes,” explains Hayim.
Are you a completely from scratch, DIY, bread maker? “Replace white flour with coconut flour,” says Lewis. “It has fewer carbohydrates 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 dip slow you down as you eat, but it will also give some nice flavor. “The Italian tradition of bread with olive oil is a healthy alternative because the combination prevents overconsumption of bread.”
“Bake thin slices of bagels, pita triangles 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. Season your chips with cumin, oregano, chili powder or other spices you prefer to complement your meal.”
“The darker the flour, the more antioxidants your bread can have. Quinoa, buckwheat and amaranth are healthier, gluten-free flour alternatives over rice or potato flour,” shares Dr. Taz. Did we mention that amaranth is a superfood? (Do not worry, many have not heard of it either.)
There are many easy ways to still enjoy a sandwich with little or no bread: Eat sandwiches with an open face to cut with a slice, go “animal style” and replace the whole hamburger bun with salad, scoop out the inside of a bagel, or choose “thinly sliced”, Lewis suggests. Instead of a straight open face, “… you can also add a piece of crispy romaine or other salads to keep your hands clean while eating”, Appel recommends.
“Bread made with nuts and seeds packs a lot of nutrition,” says Hayim. “Compared to regular bread, they are also fuller and more satisfying, and they have a lower glycemic index, which prevents rapid spikes and falls in blood sugar levels.”
Not only will these types of bread help limit overeating, but nuts like walnuts and seeds like chia, pumpkin and sunflower seeds add a nice texture element.
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Set up your slice of bread on a hot date. “In addition to healthy fats, pair bread with protein; some meat or tofu balances the carbohydrates in bread and pasta,” suggests Dr. Taz. “Adding protein will keep you full and eat less.”
Bread does not get a bad rope just because it is, well, bread. It has often stuck with nutritious condiments such as mayo or sour cream. So think creatively about how you can light your sandwich.
“Replace mayonnaise in your sandwiches with mustard, hummus, baba ghanoush, yogurt or a bean spread. It not only reduces calories but gives great variety and flavor to sandwiches and wraps,” Appel suggests.
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“Like a little crunch in your salad? Swap breadcrumbs for sliced almonds. They have fewer carbs and three times as much fiber,” Lewis shares. Do you want a loaded salad without pound insects? Check out these best salad ingredients for weight loss!
“If you’re going to eat bread, enjoy it and enjoy it. When the waiter comes with that bread basket with bread, you probably don’t even need to but just want to eat, say no,” Hayim says. “Save it for your entree or appetizer, and enjoy the bread the chef prepared.”
“Cut a square loaf of bread in blocks diagonally to make sandwiches with the smallest toast, [but serve them] open face, “Appell suggests.” These are also good appetizers. You can secure all cold cuts with a toothpick, and they are excellent for passing small dishes at parties. “
You can also simply spread on healthy toppings such as olive tapenade, roasted eggplant or tahini mixed with lemon juice and a splash of maple syrup. Combine it with a Mason jar salad and your packed lunches have just received a major upgrade!
“Eating a grilled cheese at home is very different than eating it at dinner. At home we take two pieces of bread, let some cheese in and throw it in the oven,” Hayim offers.
“In restaurants and dinners, the bread is given more attention – or should we say, added fat and calories. First both sides are greased, then they go into a saucepan with more butter and any remaining oil from the last bowl. While a grilled cheese at home can be made with low fat content and less than 250 calories, those in restaurants are over 500 calories and loaded with saturated fat. “
Just do not be the person in line at the bagel shop on Sunday morning asking them to do so and tie up the whole line.
“You can significantly reduce calories by taking out the bread in the middle. Top it with smoked salmon, tomato, onion, capers and a light butter 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.
