Bread is said to be the deadliest enemy of dieters. As soon as they decide to go on any diet, they cross bread off their shopping list. It is believed that bread's high carbohydrate content hinders weight loss efforts and increases daily calorie intake. However, if you include the right kinds of carbohydrates in your diet, they shouldn't always be the problem. Both carbohydrates and protein are essential for weight loss. Eliminating the same from your diet may do more harm than good. For what it is worth, bread is an easy quick breakfast food in the morning. If you eat just two slices of it with eggs, vegetables, or healthy spreads, you might feel fuller for longer. And guess what? these breads can very well be included in your diet as they aid in weight loss.
1. Oat Bread
Oat is a very nutritious grain, and the beads created from it have the same nutritional content. The usual ingredients for this kind of bread are oats, whole-wheat flour, yeast, water, and salt. Fibre, magnesium, vitamin B1, iron, and zinc are all abundant in it. Its fibre content can aid in controlling cholesterol levels, high blood pressure, and blood sugar levels. Search for bread with whole-wheat flour and oats as the first two ingredients.
2. Whole Grain Bread
For weight loss, whole grain bread is the best option. You get the nutrition from a variety of whole grains, including oats, barley, corn, and others. Whole grains include the entire kernel, including the bran, germ, and endosperm, making them extremely nutrient-dense. Whole-grain bread can minimise cardiovascular disease risk and slow the development of blood vessels that feed tumours. These breads are higher in fibre and improve digestive health.
3. Sprouted Whole Grain Bread
Grains that have been exposed to moisture and heat and sprouted are used to make sprout bread. According to studies, grains can become healthier by sprouting in order to boost their nutritious content. Naturally, consuming these grains increases your nutrient intake, which can aid in rapid weight loss and even lower your risk of acquiring chronic diseases. Your blood sugar level can be managed with its assistance.
4. Whole Wheat Bread
Whole-wheat bread is the fourth item on the list. Unlike whole grain bread, this variety of bread is made of wheat and includes the bran, germ, and endosperm as well. However, compared to regular bread made with refined flour, which is low in nutrients and linked to obesity, it is far healthier. It is nutrient-dense and beneficial in a number of ways. Whole-wheat bread supports heart health and lowers the chance of developing Type 2 diabetes.
5. Sourdough
Typically, a fermentation process using naturally occurring yeast and bacteria is used to create sourdough. The number of phytates, also known as phytic acid, which are in charge of locking some minerals, can be decreased by fermentation, according to studies, to boost mineral absorption. Sourdough is easier to digest than other breads because of the prebiotics and probiotics that are produced during the fermentation process. Probiotics are a variety of helpful microorganisms present in food and some dietary kinds, whereas prebiotics are non-digestible fibres that feed the bacteria. These aid in digestion and intestinal health when consumed in sufficient amounts. Furthermore, the glycemic index (GI), a statistic used to evaluate how diet impacts blood sugar levels, is believed to be low in sourdough bread.