Bread for Weight Loss? Yep. It’s True.

Most people, these days, seem to be turning to gluten-free, high-protein, no-carb diets to lose weight, and bread is getting kicked to the curb–and in some cases, downright demonized. What people seem to be forgetting is that bread has been a staple in humans’ diets since Biblical times (if not before), and with good reason.

Bread is made from different kinds of grains, and grains are part of a healthy diet. In fact, the average adult needs about 6 servings of grains (mostly whole grains) every day, so don’t throw that loaf away just yet. Whole-grain breads can, in fact, be part of a sound weight loss strategy.

People get in trouble with bread when they are consuming too many refined grains, like white bread, crackers, pretzels, etc. In fact, research suggests that the more refined grains you eat, the more you want. So, stick to whole grains rather than refined: Whole grains have an abundance of vitamins and minerals, protein and fiber, and they’re low in saturated fats, in addition to being high in complex carbohydrates. Refined grains lose much of their nutritional value in the refining process, and end up as empty calories in your diet. Complex carbohydrates, like whole-grain bread, are burned more slowly by the body, take longer to digest and don’t raise blood sugar levels as quickly as simple carbs (like refined white flour); they also leave people feeling full longer than simple carbs. According to a study published in 2011 in Nutricion Hospitalaria, subjects who included bread in reduced-calorie diets experienced greater satiation after meals than study participants who consumed rice or pasta instead of bread.

So, let’s look at this: Whole grains are low in calories, high in fiber, vitamins and minerals, and leave you feeling full longer. So, why do so many people think that the road to obesity is paved with bread? Well, maybe they’ve been sticking to breads (and other processed snack foods) that are made with only refined white flour, maybe they’ve been slathering their bread with butter, margarine, jams, mayo, etc. that are high in fats and/or sugar, or maybe they’ve simply tipped the scale of the food plan too heavily to the grain side. The key to maintaining a healthy weight is moderation, and too much of just about anything will throw off the balance.

So, if you’re looking to lose weight, you don’t have to pinch your nose when you walk by a bakery, you simply have to make wise choices, choose whole grain breads, and keep a balance in your diet. Bread is one of the most nutritious ways to get your calories every day, and the 60 to 80 calories you’ll consume in an average slice of whole-wheat bread will keep you fueled and leave you feeling sated longer. A healthy meal, complete with a serving of bread will help you kiss those sugar crashes and afternoon vending machine runs goodbye–and you won’t have to give up one of the oldest and greatest food joys of all time. Saying hello to bread again won’t open the doors to love handles and larger sizes, but it can help you say goodbye to the extra pounds you’ve been lugging around.

Bread for Weight Loss

Most likely if you have ever tried to lose weight, one of the first things you did was cut back or eliminate bread from your diet. But is bread really the reason why people gain weight? Or is it possible that bread could help you actually lose weight? The answer may surprise you.

A Kernel of Truth

Not all bread is created equal. White bread made from refined grains is not the same as bread created with whole grains. Why?

The flour that goes into House of Bread’s bread comes from grain kernels, typically wheat. That grain kernel is composed of three parts: the bran, the endosperm and the germ. Anything that is whole grain has all three of these. However, the refined flour used in white bread has only the endosperm; the bran and the germ have been removed. When those two go, a whole host of nutrients go too—vitamins, minerals, healthy fats, protein and fiber.

Sure, some manufacturers put a few of those lost nutrients back into their white bread (those options are labeled “enriched”), but it isn’t the same health-wise as eating whole grain bread in the first place.

Too Much of a Good Thing

So whole wheat bread, because it contains more nutrients just may, according to a 2012 study conducted by the University of Copenhagen and reported in the Journal of Nutrition, help you actually lose weight. That research looked at people on a restricted calorie diet that included whole grains, like whole wheat bread, versus those who ate refined grains. The group that included whole grains in their diet lost more belly fat than the other group that ate white bread. Of course more studies need to be conducted to see if these results hold true.

However, the average adult only needs six ounces of grains a day, and one bagel can be anywhere from 3 to 5 ounces. So it is still very important to not go overboard in your bread consumption, even the whole grain variety.

Shopping for Bread

If you are trying to make the switch to whole grain products, and pay attention to your portion sizes, these tips may help:

• To ensure something is really made of whole grains, make sure the first ingredient is whole wheat, white whole wheat or whole oats.
• Some manufacturers add molasses or food coloring to make their bread darker. Don’t be fooled! Always check the ingredients.
• Whole grain bread with at least 3 grams of fiber per serving is the best option.
• Avoid anything containing vital wheat gluten. Commercial bread makers use this to speed up the bread making process, and it leads to an unnatural amount of gluten in the finished product —something our bodies simply can’t handle.
• Steer clear of high fructose corn syrup, too, which not only has zero nutritional value but also suppresses the hormone leptin, which gives us that full feeling.

Good Carbs for Physical Stamina

Think a healthy diet means cutting out carbs? Think again. The right kind of carbohydrates is actually very important for giving your body the energy and stamina it needs. That being said, some carbs are better for you than others. Want to know more? Let’s start with a refresher on just what exactly carbs are.

The simplest carbs are sugars, i.e. fructose, glucose, lactose and sucrose. These occur naturally in foods like fruits, vegetables and milk products. When lots of these sugar molecules join together you get a complex carbohydrate, such as starch, which can also happen naturally in foods. Fiber is also a complex carb, and like other complex carbs is found in vegetables, grains and dried beans.

Carbs as Fuel and More

Your body’s main source of energy comes from carbohydrates, which are broken down into simple sugars. If you cut back too far on carbs, or eliminate them altogether, you will be left feeling lethargic with reduced energy levels. The problem arises when you have too many carbs and your body doesn’t use them all for fuel; the excess simple sugar turns to fat.

What’s more, fiber from whole grains is believed to help reduce your risk of heart disease, obesity and type 2 diabetes, as well as being vital to your digestive system.

Finally there is weight control. Eating the right kind of carbs, like the ones found in fruits, vegetables and whole grains, can help you feel full without a lot of calories.

The Right Carbs

So it all comes down to picking the right carbs—unprocessed carbs and avoiding any items with vital wheat gluten added to them. Basically gluten on steroids, the addition of organic vital wheat gluten leads to an unnatural amount of gluten in the finished product, which our bodies simply can’t handle. Here is what you want to focus on in your diet:

• Fruits and vegetables—Fresh, frozen or canned is fine, just opt for those with no added sugar.
• Whole grains—These provide more fiber and nutrients than refined grains which have had many important nutrients removed.
• Low-fat dairy products—Not only do foods like milk, cheese and yogurt provide a good source of calcium and protein, but they provide good carbs, too. Choose the low-fat versions to cut back on calories and saturated fat.
• Beans—Otherwise known as legumes, these are nutrient powerhouses, providing protein, potassium, iron, fiber and so much more. They also just happen to be low fat and cholesterol free.

Naturally Made Bread for Weight Loss? Yes!

As more people turn to gluten-free, high-protein, no-carb diets to lose weight, bread is getting kicked to the curb—and in some cases, downright demonized.  While most commercial breads should be avoided, what people seem to be forgetting is that real bread has been a staple in humans’ diets since before Biblical times, and with good reason! The right kinds of bread can be part of a sound weight loss strategy and a healthy, nutritious dietary plan.

Bread is made from different kinds of grains, and the average adult needs about six (6) servings of grains, mostly whole grains, every day. People get in trouble with bread when they consume too many refined grains, like white bread, crackers and pretzels. In fact, research suggests that the more refined grains you eat, the more you want.

You’ve probably heard about the growing concern over refined flours, which is the main ingredient in the majority of mass-produced loaves. Refined grains lose much of their nutritional value in the refining process. They end up as empty calories in your diet. House of Bread is dedicated to serving wholesome bread, baked daily with high-quality grains and NO refined flours. We know you will enjoy your food even more when are confident that it is good for you.

It’s important that you stick to whole grains rather than refined. Whole grains have an abundance of vitamins and minerals plus protein and fiber. In addition to being high in complex carbohydrates, they’re also low in saturated fats. Complex carbohydrates, like whole-grain bread, are burned more slowly by the body, take longer to digest and don’t raise blood sugar levels as quickly as simple carbs (like refined white flour); they also leave people feeling full longer than simple carbs.

According to a study published in 2011 in Nutrición Hospitalaria, subjects who included bread in reduced-calorie diets experienced greater satiation after meals than study participants who consumed rice or pasta instead of bread. So, let’s look at this: Whole grains are low in calories, high in fiber, vitamins and minerals, and leave you feeling full longer. Why do so many people think that the road to obesity is paved with bread?

If you’re trying to lose weight, you definitely don’t have to pinch your nose when you walk by a bakery—especially if it’s House of Bread. You simply have to make wise choices that include whole grain breads and keep a balance in your diet. Bread is one of the most nutritious ways to get your calories every day, and the 60 to 80 calories you’ll consume in an average slice of whole-wheat bread will keep you fueled and leave you feeling sated longer. A healthy meal, complete with a serving of bread will help you kiss those sugar crashes and afternoon vending machine runs goodbye, and you won’t have to give up one of the oldest and greatest food joys of all time.

On the Menu: Good Carbs at House of Bread

“Carb” is not a four-letter word worthy of a bad reputation. Sometimes it gets caught in the parade of magazine covers, social media and TV shows that feed us constant advice about what it means to eat right. But carbs, short for “carbohydrates,” are a major nutrient and important source of sustained energy. Despite all the debate about diets, carbs deserve special consideration.

It should be a welcome relief to know you don’t have to decode carb content or worry about bad carbs baked into the House of Bread Bakery Cafe menu. Our healthy and nutritious bread is made with natural, high-quality ingredients. There are no fake fillers baked into the loaves. Let’s break down two of the basics of our most basic recipe, Grandma’s White Bread.

• White flour comes up in a lot of carb-heavy conversations, often as the bad guy. House of Bread’s white flour is unbleached and milled at a low temperature to retain the vitamins and minerals. The bulk of the wheat berry is the white flour portion, and the hard bran is removed through sifting. So, it appears white rather than tan but it is not bleached white as is found in some commercial breads.
• Honey is an ideal substitute for sugar, as honey has nutritional value beyond just calories. Honey is also a much healthier replacement for the high fructose corn syrup which strips your body of nutrients.  Nature’s perfect sweetener is nutritious, delicious in its raw form and is also a natural preservative.

The same standards of quality apply as we add ingredients for other recipes. Whole wheat, bran, walnuts, cranberries, zucchini, pumpkin? Yes! They are all players in the ensemble of good carbs, and just a few of the good ingredients in the wholesome foods available at House of Bread Bakery Cafe.

Good carbs come loaded with benefits for your body, which means not all carbs are the same. When people talk about good carbs, they are referring to complex carbohydrates, which are broken down slowly in the body and do not cause blood sugar level spikes. They keep you fuller, for longer when you eat them.

If you’re having trouble remembering how to tell the good from the bad, the main rule of thumb is to avoid processed foods and refined sugars. The biggest building blocks of a healthy diet—fruits, vegetables, legumes and whole grains—are all considered to be good carbs that offer more than sugar. The Healthy Plate from Harvard School of Public Health is a great resource for exploring the main foods in each of these categories. You’ll get a good dose of fiber, vitamins, minerals and antioxidants in each bite.

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