Are breadsticks a healthy snack for weight loss?

Breadsticks are neither a healthy snack nor are they good for weight loss. Most commercial breadsticks lack vitamins, minerals, and fiber, whereas they’re packed with sugar, unhealthy fats, and calories!

Only whole grain breadsticks, as part of a well-balanced, low-calorie diet, support weight loss.

Are breadsticks good for weight loss?

Actually, breadsticks aren’t the best snack for weight loss. They’re high in calories.

We should only eat breadsticks in moderation if we want to lose weight. They have about 410 calories per 100g! Just a large breadstick contains 82 calories.[1]

Most calories of breadsticks come from fat! Fat adds flavor to breadsticks. Breadsticks contain about 13–22 grams of fat per 100g.

Are breadsticks fattening?

So, breadsticks are actually fattening. You should stick to 1–2 large breadsticks a day while dieting. However, most people eat significantly much higher amounts.

Are breadsticks healthy?

In addition, most commercial breadsticks aren’t healthy because they:

  • have many calories
  • are usually made of refined flours, which lack of fiber
  • contain added sugar or salt
  • are usually made of low quality vegetable oils
  • lack vitamins, minerals, and antioxidants

Low quality vegetable oils

Actually, many food companies use cheap, low quality vegetable oils. These vegetable oils (e.g. sunflower oil) tend to be high in omega-6s.

We need omega-6s for good health. However, nowadays, we consume too much. The ratio of omega-6s/omega-3s should be close to 1. But, most people who follow the standard Western diet consume 15 times more omega-6s than omega-3s. This can lead to chronic inflammation, obesity, and disease.


Furthermore, breadsticks may contain added sugar. Too much added sugar is bad for our health. High amounts of added sugar may increase the risk of obesity, type 2 diabetes mellitus, cardiovascular disease, metabolic syndrome, and caries.

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Sugar doesn’t have any nutritional value. As a rule of thumb, most people shouldn’t consume more than 25 grams of added sugar a day on a 2,000 calorie diet.[3,4]


In addition, breadsticks made from refined flour have negligible amounts of fiber. High fiber intake has been linked to a lower risk of developing heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Also, it may reduce high blood pressure and cholesterol, enhance immune functions, and improve insulin sensitivity.[5]

Whole wheat breadsticks without added sugar are much healthier for weight loss than regular breadsticks.

How many breadsticks can I eat a day for weight loss?

If you want to lose weight, you shouldn’t eat more than 2-3 medium breadsticks a day. That’s about 200 calories!

However, most people consume much higher amounts without even realizing it. So, maybe, it’s better to avoid eating breadsticks altogether if you want to lose weight.

How to eat breadsticks for weight loss?

As a rule of thumb, you should eat breadsticks a wide variety of filling and nutritious foods, such as vegetables and herbs. They promote the feeling of fullness for many hours with only a few calories, as they’re high in fiber and water.

In addition, vegetables and herbs are packed with compounds that involved in energy metabolism and fight oxidative stress; a common cause of obesity.

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Also, you should eat breadsticks with protein-rich foods. Protein is beneficial for weight loss and a lean body because it promotes satiety and has a high thermic effect. About 30% of calories of protein are burned during digestion!

20 easy, quick & healthy recipes to eat breadsticks

Protein-rich recipes

  1. Grilled Chicken Skewers:
    • Marinate chunks of lean chicken breast in a mixture of herbs, spices, and lemon juice. Skewer the chicken with bell peppers, onions, and cherry tomatoes. Grill until the chicken is cooked through and serve with breadsticks on the side.
  2. Tuna Salad Lettuce Wraps:
    • Mix canned tuna with diced cucumbers, celery, red onions, and a light dressing made from Greek yogurt and lemon juice. Spoon the tuna salad onto large lettuce leaves, roll them up, and serve with breadsticks.
  3. Turkey and Veggie Stir-Fry:
    • Sauté lean ground turkey with bell peppers, zucchini, carrots, and broccoli. Season with herbs and spices of your choice. Serve the stir-fry alongside breadsticks for a satisfying meal.
  4. Baked Salmon with Roasted Vegetables:
    • Season salmon fillets with herbs, spices, and a squeeze of lemon juice. Roast the salmon with asparagus, cherry tomatoes, and bell peppers. Serve with breadsticks for added crunch.
Are breadsticks healthy for weight loss?Pin
  1. Shrimp and Vegetable Stir-Fry:
    • Sauté shrimp with broccoli, green peas, bell peppers, and carrots. Add garlic, ginger, and low-sodium soy sauce for flavor. Serve with breadsticks on the side for a complete meal.
  2. Greek Salad with Grilled Chicken:
    • Combine grilled chicken breast, cucumbers, tomatoes, red onions, olives, and feta cheese in a salad. Dress it with lemon juice, olive oil, and herbs like oregano. Serve alongside breadsticks for a protein-rich and refreshing meal.
  3. Turkey Meatball Subs:
    • Make lean turkey meatballs seasoned with herbs and spices. Serve the meatballs on whole wheat bread with marinara sauce, sliced bell peppers, and reduced-fat cheese. Enjoy with breadsticks on the side.
  4. Egg and Vegetable Scramble:
    • Sauté a mix of spinach, mushrooms, onions, and bell peppers. Add beaten eggs and scramble until cooked. Season with herbs and spices of your choice. Serve the egg and vegetable scramble with breadsticks for a nutritious breakfast or brunch option.

Vegetarian recipes

  1. Chickpea Salad Sandwich:
    • Mash canned chickpeas with Greek yogurt, lemon juice, chopped vegetables (such as cucumbers, celery, and bell peppers), and fresh herbs like cilantro or parsley. Spread the mixture onto whole wheat bread and enjoy with breadsticks on the side.
  2. Lentil and Vegetable Soup:
    • Prepare a hearty soup using lentils, a variety of vegetables like carrots, celery, onions, and spinach, and flavorful herbs and spices. Enjoy the soup with breadsticks for a protein-packed and filling meal.

Are other popular snacks better than breadsticks for weight loss?

Other popular commercial snacks, such as rice cakes, and pretzels can make you gain weight as well.

Fruits, such as apples and bananas, are much healthier snack options for weight loss.

Moreover, you could eat a peanut butter and jelly sandwich or yogurt as an easy and quick snack for weight loss.

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