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Many of us eliminate bread from our diets when trying to lose weight.
However, experts believe we can still enjoy slices of bread without guilt.
Most people think you can’t eat bread and lose weight – but that’s not the case, according to a dietitianCredit: SWNS
In fact, it’s a fantastic way to incorporate a quick, balanced meal into your day, according to registered dietitian Priya Tew.
She tells Sun Health: “Bread has earned a bad reputation, but as a dietitian, I believe people can still include it in their diets.
“As with all foods, moderation and common sense are essential. Consider options like eggs and spinach on toast or a chicken and salad sandwich, for example.
“If you're concerned, limit your bread intake to just one meal a day and include other carbohydrates at other meals. There’s no need to eliminate it entirely.
“Avoiding your favorite foods can lead to cravings, which may result in overeating later on.”
Here, Priya outlines her top six bread choices for those looking to maintain a healthy diet.
1. Warburtons Plant Power Seeded Loaf
Warburtons Plant Power Seeded Loaf is a great option, Priya saysCredit: ocado
Priya’s top bread recommendation is the Warburtons Plant Power Seeded Loaf.
Available for £1.50 in stores and £2 online, it combines 12 different pulses, seeds, and grains.
This includes black beans, navy beans, red lentils, soya beans, yellow lentils, pumpkin seeds, sunflower seeds, brown linseed, sesame, millet seeds, oat flakes, and rye flakes.
Priya states: “It offers a fantastic mix of different pulses, seeds, and grains, providing 8g of protein and 3.5g of fiber per slice, making it a good option for satiety.
“It is also wholemeal and beneficial for gut health.”
Each slice contains 130 calories, 2.3g of fat, 1.6g of sugar, 3.5g of fiber, 8g of protein, and 0.45g of salt.
This is a much healthier option compared to a slice of standard white bread, which has about 120 calories, 0.7g of fat, 1.9g of sugar, 1.5g of fiber, 4.2g of protein, and 0.42g of salt.
2. Jason’s Sprouted Grains Sourdough
Jason’s Sprouted Grains Sourdough is good for gut healthCredit: ocado
Another excellent choice is Jason’s Sprouted Grains Sourdough, according to Priya.
You can find a loaf for £2.10 in stores or £2.13 online.
“It’s fermented, which means it supplies healthy bacteria to the gut,” she explains.
“It also has a lower glycaemic index than other breads, helping with blood sugar management.”
The glycaemic index (GI) ranks foods based on how quickly they raise blood glucose levels after consumption.
Sourdough is also reputed to be easier to digest and more satisfying, which can help reduce snacking between meals.
One slice contains 105 calories, 0.5g of fat, 1.2g of sugar, 1.6g of fiber, 4.2g of protein, and 0.4g of salt.
3. Mestemacher Wholemeal Rye Bread
Mestemacher Wholemeal Rye Bread helps keep blood sugars more stable, according to PriyaCredit: Aldi
“Rye bread is high in fiber and very filling, making it a good choice,” Priya mentions.
“It also helps maintain stable blood sugar levels, which can keep your energy levels steady.
“This could help prevent that mid-afternoon slump if consumed at lunch.”
Priya favors the Mestemacher Wholemeal Rye Bread from Aldi.
Each slice contains 145 calories, 3.1
