Why so many people believe that bread makes you fat? Is this really true? Are the calories in a slice of bread so many that can actually cause weight gain?
Why does bread make you fat?
Bread alone won’t make you fat. Eating 1 or 2 slices a day doesn’t contain many calories.
On the other hand, excess bread consumption can make you fat. Many people tend to eat much more bread than they really think. In this case, eating bread can make you fat.
Especially, if bread is combined with foods high in fats.
Does eating bread with spread rich in fats make you gain weight?
Eating foods high in fats with foods high in carbs is the worst combination for losing weight.
The human body can easily use carbs from the bread for energy. That’s OK.
On the other hand, our bodies are really efficient to convert fat from food, into belly fat.
Does bread increase belly fat?
Bread provides all the energy that the human body needs.
Eating high-fat foods, along with bread will make us gain fat. Our bodies store them us belly fat. Fat is stored energy, for future use.
Therefore, don’t put fatty spreads on bread. Vegetable oils, cream cheeses, cow’s butter, and peanut butter are all high-fat foods. Avoid excess consumption of such foods. Especially if you want to lose weight.
Bread calories per slice
So, is bread actually bad for losing weight? How many calories have a slice of bread?
White bread calories per slice
According to the USDA, a slice of white bread has about 75 calories (1).
Moreover, 100g of white bread has about 270 calories.
That’s not too much. Why people believe that bread makes us fat anyway?
Because we eat too much bread. No one eat only a slice of bread daily. What if you eat 2 toasts a day? That’s 4 slices. 4 slices contain approximately 300 calories. If you add peanut butter you add another 380 calories. Even cheddar cheese is pretty high in calories. 2 slices contain about 170 calories.
So, just eating 2 toasts daily may make you gain weight. 2 simple toasts may easily contain more than 500 calories. These are 3,500 calories a week. Or a whole pound…
To sum up, bread can easily make you fat. It’s so easy to eat too much…
How many calories in a slice of whole wheat bread?
Another big mistake that many people do is that they think that a healthy food won’t make you fat. That’s simply not true. Eating healthy food doesn’t mean that you’ll lose weight. Calories are calories.
If you can’t lose weight, even if you eat healthy plant-based foods, make sure that you follow these simple rules that most people fail.
So, how many calories in a slice of whole wheat bread? They’re about the same calories with a white bread slice. A medium slice of rye bread has about 82 calories. Furthermore, a slice of barley bread has 77 calories.
Practically, 2 slices of whole wheat bread have about 160 calories.
Calories per slice of multi-grain bread
Multi-grain bread is an excellent healthy choice. Be aware of 2 things though…
Firstly, you should buy whole wheat bread. It’s the richest bread in nutrient. White bread isn’t nearly as healthy as whole wheat bread. So, brands that use white flour advertise that their bread is multi-grain. Always look at the ingredients. The 1st ingredient should always be whole wheat flour…
Secondly, multi-grain breads are pretty high in calories. Seeds are calorie-dense food. Although they are pretty healthful, you shouldn’t eat too much. Especially if you want to lose weight.
So, according to the USDA, a slice of multi-grain bread has about 85 calories. Check the nutrition facts label for more info. Calories per slice for each bread brand may differ greatly.
Calories in a bread roll
What about bread rolls? They usually contain white flour.
Calories in a bread roll are about 72-110. The calories in a bread roll depend on its size. Calories in a small bread roll (28g) are 72, while a large bread roll (43g) contains about 110 calories.
Which is the bread with the least calories?
White bread tends to have the least calories per slice. But you shouldn’t care…
You shouldn’t concern about the calories in a slice of bread. Low calorie wheat bread means nothing for weight loss. On the contrary, you should worry about the other food you eat along with bread.
Bread makes us fat because it makes it easy to consume more calories. You should be extra careful about the calories of other food. Not bread. Certainly, look after the serving sizes. Avoid eating calorie-dense foods. For instance, vegetable oils & most butters contain about 120 calories per tablespoon. That’s huge.
Is white bread empty calories?
Moreover, prefer eating whole wheat bread. It’s a much healthier food.
So, many people are deficient in these minerals. For instance, cow’s milk can’t guarantee strong bones, even though it contains calcium.
White bread lacks of vitamins and minerals. It’s mostly empty calories. It means that it can’t benefit you.
White bread is made from white flour. White flour is made from the endosperm only. Endosperm isn’t rich in nutrients. On the contrary, whole grain is made from the entire grain. The bran, endosperm, and germ are all used.
Is white bread bad for you?
Whenever possible avoid eating white bread. Not only it’s mainly empty calories, but also it may contain added sugar and preservatives.
Furthermore, according to the University of Sydney, white bread has a pretty high Glycemic Index (75) and Glycemic Load (13) (2). Just for comparison, pure sugar has a GI of 84 and a GL of 8.
We should avoid eating foods high in Glycemic Index and Glycemic Load. These indexes show how fast food increases our blood sugar. The higher, the worse.
In a sense, eating white bread is worse than consuming pure sugar. Certainly, eating white bread is bad for losing weight.
White vs brown bread for weight gain
Whole wheat bread can make you fat, as well. But… it’s much healthier.
Most noteworthy, whole wheat bread is pretty high in fiber. We need about 30g of fiber a day. Most people fail to consume even half of this amount.
Whole wheat bread is a good source of dietary fiber. It has 3-times more fiber than white bread. 100g of whole wheat bread has 9.2g of fiber. On the contrary, 100g of white bread has only 2.7g of fiber.
How much bread should you eat a day to lose weight?
As a rule of thumb, eat no more than 2 slices of bread daily. You can eat more if you’re an active person or if you’re exercising regularly.
Certainly, the best bread for weight loss is whole wheat bread. It may have slightly more calories, but it can keep you full for longer. Mainly due to the higher fiber content. Furthermore, it’s much healthier. Whole wheat bread provides more nutrients that your body needs to function properly.
How to eat brown bread for weight loss?
The best time to eat bread is in the morning. Bread provides instant energy through carbs.
Above all, avoid eating fatty spreads. It’s easy to eat 1,000 calories at breakfast. But, eating so many calories into one meal can make you gain weight. Except if you starve for the rest of the day… That’s the worst thing to do.
People who drastically cut calories through the day tend to snack late at night. It’s a common mistake that prevents people from losing weight.
So, the best bread for weight loss is whole wheat bread. It’s simply the healthiest option.