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. 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.

We should only eat breadsticks in moderation if we want to lose weight.

Are breadsticks fattening?

So, breadsticks are actually fattening. You should stick to 1–2 large breadsticks a day while dieting. However, most people eat much higher amounts. Breadsticks are fattening because they can cause overeating.

Breadsticks can offer a convenient and satisfying snack option during your weight loss journey.

Although they typically come in pre-portioned sizes, it isn’t always easy to manage and control the number of calories consumed, which is crucial for weight loss.

Moreover, breadsticks are a ready-to-eat snack that requires minimal preparation. Their convenience makes them a suitable option for a quick bite between meals. These extra calories can make you fat or have detrimental effects on your diet efforts.

In addition, as breadsticks are usually made of refined flour, they contain negligible amounts of fiber. Thus, they don’t promote satiety. You’ll probably eat a couple of breadsticks later in the day. Spontaneous snacking makes you gain weight.

Most noteworthy, breadsticks can be fattening because they are easy to carry, making them a practical choice for on-the-go snacking.

They are marketed as a convenient snack that supports adherence to a weight loss plan, even in busy lifestyles. However, you should be very cautious with portion sizes. If you eat more breadsticks than you plan better to switch to a healthier snack, such as a banana or apple!

Spreads make you fat

Eating breadsticks with high-calorie spreads or sauces can also be bad for weight loss.

While many spreads can be delicious, it’s important to be mindful of portion sizes and nutritional content, especially when considering weight management.

While a classic choice, butter is high in saturated fat and calories. A tablespoon has almost 125 calories! Consider using it sparingly or opting for healthier alternatives.

Cream cheese is rich and creamy and tastes great with breadsticks but it’s also high in fat and calories. Choose reduced-fat or light versions for a lower-calorie option.

A chocolate hazelnut spread, like Nutella, is also very tasty and satisfying when consumed with breadsticks but contains sugar and saturated fat. Use it in moderation.

Even peanut butter is fattening. Although a good source of protein, peanut butter is calorie-dense. Choose natural or reduced-fat varieties for a healthier option.

Prefer eating breadsticks with healthier spreads instead, including hummus, baba ganoush, pesto, or avocado spread. Still, you should be mindful of portion sizes:

  • A popular choice made from chickpeas, hummus is a good source of protein and fiber. Enjoy it in moderation though. It has many calories.
  • Baba ganoush is an eggplant-based spread. It’s delicious but may contain added oils which are very fattening food. Enjoy it as part of a balanced snack.
  • While avocados provide healthy fats, they are calorie-dense. Be mindful of portion sizes when enjoying avocado spreads.

Always check nutritional labels, choose healthier alternatives when possible, and enjoy these spreads in moderation as part of a balanced diet.

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. High amounts of added sugar are 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.

Can breadsticks make me gain weight?Pin

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.

Does the crunchiness have any benefits for weight loss?

The crunchiness of breadsticks can influence adherence to a weight loss plan in several ways.

Firstly, it can enhance the sensory satisfaction of eating. The satisfying crunch may contribute to a more enjoyable eating experience, which can be important for adherence to a weight loss plan.

The act of chewing crunchy food can create a perception of fullness and satisfaction. This perception may lead individuals to feel more satiated and less likely to overeat.

Also, the crunchiness of breadsticks can promote mindful eating, encouraging individuals to pay attention to each bite.

Tips to prevent overeating breadsticks

Certainly, breadsticks can be part of a balanced diet but as overeating them is pretty common, you should follow the following simple diet tips.

Above all, you should decide on a reasonable number of breadsticks to eat and stick to that limit. This can help prevent mindless eating.

Pay attention to the sensory experience of eating. Savor the flavors, textures, and aromas of the breadsticks. Eat slowly and chew thoroughly. This allows your body to signal fullness more accurately.

Serve breadsticks on a smaller plate or in a smaller bowl. This can create the illusion of a larger portion and help control intake.

Measure out a reasonable portion of breadsticks rather than eating directly from the bag or container. Consider pre-portioning snacks into small containers to avoid overeating.

If using dips, portion them out separately. This prevents mindlessly dipping and consuming excess calories.

Include a source of protein alongside your breadsticks. Protein helps with satiety and can reduce the likelihood of overeating. Hummus is an excellent super-healthy protein source.

Drink water before and during the meal. Sometimes, thirst is mistaken for hunger, and staying hydrated can help control appetite.

Create a snacking routine. Establish specific times for snacks, including breadsticks, to avoid impulsive eating throughout the day. Also, pay attention to your body’s hunger and fullness signals. Stop eating when you feel satisfied, not necessarily when the food is finished.

When should I eat breadsticks for a lean body?

The best time to eat breadsticks for weight loss is during a well-balanced meal or snack that aligns with your overall dietary and energy needs. Eating breadsticks as part of a balanced meal that contains a mix of carbohydrates, protein, healthy fats, and vegetables helps prevent rapid spikes in blood sugar.

Enjoying breadsticks as a snack between meals can be suitable for your weight loss journey as well. Especially if combined with protein or healthy dips like hummus.

Another great time to consume them is after strenuous exercise. Including breadsticks in a post-workout meal or snack can help replenish glycogen stores and aid in muscle recovery, especially when paired with protein.

Avoid consuming them before bed, though. A high carbohydrate intake late at night can make you fat and even play a role in sleep quality.

The best time of the day to consume foods rich in simple carbs is in the morning or after exercise!

The role of additives & preservatives

The presence of additives or preservatives in breadsticks can vary based on the brand and type of breadsticks you choose.

While some breadsticks, especially commercially produced ones, may contain additives for flavor enhancement, texture improvement, or extended shelf life, others may prioritize whole, natural ingredients.

Flavor enhancers can indirectly make you gain weight, as they make foods more palatable. Highly palatable foods may lead to overconsumption, as people may be more likely to eat larger quantities due to the enhanced taste. Intense flavors can trigger cravings and a desire to eat more,

When selecting commercial breadsticks, look for those with:

  • shorter ingredient lists
  • recognizable ingredients
  • minimal use of additives

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 are 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.

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

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

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

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