The calories for different types of bread are the same, as one serving of bread for a diet, which is equivalent to 28 grams, contains 80 calories, and it should be noted that healthy bread is made from flour made from whole grains, such as whole wheat, oats, brown rice, rye, and barley.
These whole grains consist of the outer shell of the grain called bran, the seed embryo, which is called the germ, and the part that contains the starches of the embryo, which is the endosperm. Together, these three parts are rich in some nutrients, including B vitamins, some minerals, antioxidants, and fibre as well.
It is important to note that dietary fibre aids in weight loss because it has few calories and plays a part in making us feel full, which lowers our intake of foods with little nutritional value, like refined carbohydrates.
A recent study indicated that people who followed a low-calorie diet that included whole grains lost a more significant amount of belly fat than those who ate refined grains, such as white bread and white rice. It should be noted that the amount of dietary fibre in a small loaf, which is equivalent to 28 grams of brown bread or whole wheat bread, contains 1.71 grams of fibre.
The results of one study show that consuming rye bread, which resembles barley, for breakfast has a role in reducing the feeling of hunger before and after lunchtime, and rye bran significantly increases the feeling of fullness.
It is worth noting that a medium-sized loaf, or the equivalent of 28 grams of barley bread, contains 1.12 grams of dietary fibre28.35 grams of whole grain bread contains 2.1 grams of fibre. The amount of dietary fibre in 28 grams of oat bran bread is equivalent to 1.23 grams, and 28 grams of wheat bran bread contains 1.4 grams of dietary fibre.
Bread is the staple food for many countries, and because it is a source of carbohydrates, its consumption has decreased among some who follow weight-loss diets. However, consuming it in moderate quantities provides the body with many vital nutrients necessary for its functions, and this would help in eating specific calories.
In addition, eating it in moderate quantities does not increase the risk of obesity, and it is worth noting that the American Heart Association, or AHA for short, recommends consuming at least 25 grams of fibre in a diet that contains 2,000 calories. Half of this amount of fibre is made up of whole grains, including whole wheat bread.
There is no study showing that toasted bread contributes to weight loss. It should be noted that toasting bread reduces its water content, but without reducing its carbohydrate or calorie content, and if it does decrease, it is by a small percentage.
On the other hand, the glycemic index, which represents how quickly the blood sugar level rises, decreases when toasting bread, as it slows down the speed of breaking down carbohydrates and thus raises blood sugar levels gradually instead of raising sugar and insulin levels quickly. Moreover, white bread that is exposed to toasting does not need to be high. The value of the glycemic index because the roasting process may affect the level of the blood sugar index.
It is worth noting that no single food increases or reduces weight. The number of calories a person eats from food is what controls weight gain or loss.
Bran provides many nutrients, such as dietary fibre, essential fatty acids, minerals, vitamins, and other nutrients. Adding bran or fibre to the diet would improve metabolic processes, which may help reduce weight gain in the long term. Below is a mention of some of the benefits provided by bran types:
It should be noted that wheat bran is low in calories, rich in nutrients, with a low percentage of total fat, saturated fat, and cholesterol. It is also a good source of vegetable protein, and one of its most important benefits is that it contains dietary fibre. Concentrated wheat bran can help regulate body weight.
It is worth noting that the dietary fibre found in oat bran and its products can help you feel complete for extended periods, which generally reduces the number of calories consumed during the day. Moreover, soluble fibre contributes to regulating the levels of the hormone ghrelin, which stimulates appetite. It increases food intake and fat storage, so following a diet rich in fibre helps inhibit the secretion of this hormone, thus reducing overeating and the weight gain accompanying it, knowing that weight loss depends on changing the diet and exercising.
Bran bread for a diet is considered lower in calories when compared to white bread, as each (60) grams of bran bread contains (196) calories, in addition to it containing fibre, which has many benefits for the digestive system and the body as a whole.
As for white bread, each (65) grams of it contains (149) calories. The difference may be slight in terms of calories. Still, bran bread is better because it contains a more significant percentage of fibre than white bread, as fibre gives a feeling of fullness, which helps Reduce the amount of food a person eats, especially for those who want to lose weight.
Whole grains have been part of the diet for tens of thousands of years, and they consist of three parts: The hard-outer shell called bran, which contains fibres, minerals, and antioxidants. As for the middle layer, known as the endosperm, most of it consists of carbohydrates.
The germ or inner layer contains vitamins, minerals, proteins, and other plant compounds, as the bran, as we mentioned previously, is a hard shell that forms the layer. External grain, including barley, corn, millet, oats, rice, and wheat, wheat bran is the most widely used of all the various types of bran grains.
Consumption of bran is associated with some caveats, which are explained as follows:
The following table shows the nutritional elements found in 28 grams of bread for a diet, such as wheat bran bread, oat bran bread, and rice bran bread:
| Nutritional Element | Wheat Bran Bread | Oat Bran Bread | Rice Bran Bread |
| Water | 10.6 µL | 8.31 µL | 11.6 µL |
| Calories | 69.4 cal. | 83.7 cal. | 68.9 cal. |
| Protein | 2.5 gr | 2.61 gr | 2.52 gr |
| Total fat | 1.0 gr | 1.37 gr | 1.3 gr |
| Carbohydrates | 13.4 gr | 15.1 gr | 12.3 gr |
| Dietary fibre | 1.1 gr | 1.23 gr | 1.39 gr |
| Sugars | 2.7 gr | 2.53 gr | 1.32 gr |
| Calcium | 20.7 mg | 20.4 mg | 19.6 mg |
| Iron | 0.9 mg | 0.84 mg | 1.02 mg |
| Magnesium | 22.7 mg | 11.5 mg | 22.7 mg |
| Potassium | 63.6 mg | 44.2 mg | 61 mg |
| Sodium | 136 mg | 139 mg | 76.3 mg |
| Zinc | 0.4 mg | 0.316 mg | 0.371 mg |
| Vitamin B1 | 0.1 mg | 0.124 mg | 0.185 mg |
| Vitamin B2 | 0.1 mg | 0.075 mg | 0.085 mg |
| Folate | 29.4 mcg | 19.3 mcg | 24.4 mcg |
| Vitamin E | 0.1 mg | 0.148 mg | 0.184 mg |
| Vitamin K | 0.4 mcg | 0.476 mcg | 0.284 mcg |
Although a slice of bread contains carbohydrates and calories that may accumulate quickly in the body, you can eat bread and lose weight. There are some types of bread for a diet that are considered part of a healthy diet, including the following:
It is made from whole grain flour and flax seeds and is considered one of the healthiest types of bread for a diet. This is because it contains flax seeds with high nutritional value and many health benefits, especially Alpha-linolenic acid, known as ALA, one of the omega-3 fatty acids found in plant foods, in addition to its ability to improve digestive health.
Gluten-free bread is not made from grains containing gluten, such as wheat, rye, or barley, as its ingredients depend on the type of flour used, and a mixture of gluten-free flour types is usually used, such as brown rice, almonds, coconut, tapioca, potatoes, and corn, which are safe options for Celiac or gluten allergy patients.
It should be noted that some mistakenly believe that gluten-free bread is healthier compared to bread that contains it. In fact, most gluten-free versions are made from refined flour, which contains a high percentage of added sugars and many unnecessary additives.
Wheat and rye are similar, except that rye is darker and denser than wheat, in addition to containing a higher percentage of nutrients. Traditional rye bread is made only from rye flour, while most modern types have a mixture of rye and wheat flour.
Rye bread also contains It contains caraway seeds baked in it. It should be noted that rye bread can give a more incredible feeling of satiety than wheat bread and has less effect on blood sugar levels.
Diet bread is one of the essential elements that many people who follow diet systems and diets depend on. It is one of the most critical factors that help the success of diet systems or diet systems. As it provides people with a small percentage of calories, it is also distinguished from regular bread by containing a high percentage of dietary fibre, which helps lose weight and increase the body’s burning rate.
There are different types of bread for a diet, including brown bread, oat bread, barley bread, Bran bread, brown bread with cereals, etc., which are characterized by their ease of preparation, as they can be made at home without the need to obtain them from ovens.
Brown bread is a healthy bread that is suitable as bread for a diet, and here is how to prepare it at home:
Oat bread is a healthy bread that is suitable as bread for a diet, and here is how to prepare it at home:
Bran bread is a healthy bread that is suitable as bread for a diet, and here is how to prepare it at home:
To sum up, there are several types of bread for a diet that can help you lose weight and maintain a healthy body and a healthy lifestyle. It’s all about portions; this is key to enjoying life, food, and health. A final piece of advice to you is to be moderate in your choices and avoid food addiction to live well.
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