Does a slice of bread have so many calories that can actually make us gain weight?
Why does bread make you fat?
Certainly, eating 1 or 2 slices a day doesn’t contain so many calories. On the other hand, excess bread consumption can make you fat. Most overweight people tend to eat more bread than they should.
Does eating bread with spread rich in fats make you gain weight?
Especially, if we eat bread with fatty foods, it can make us fat. Actually, consuming foods high in fats with foods high in carbs is the worst combination for losing weight.
The human body can use carbs from bread for energy. It stores carbs in muscles, as glycogen. On the other hand, the human body can efficiently convert dietary fat into belly fat!
Above all, avoid consuming fatty foods with high-carb foods, such as bread. Vegetable oils, cream cheeses, cow’s butter, and peanut butter are all fatty foods. Certainly, you shouldn’t eat such foods if you want to lose weight.
On the other hand, you can eat whole bread with beans, such as lentils, chickpeas, or fava beans. Both protein in bread and protein in beans aren’t complete proteins. Combine them to get a complete protein. Neither bread, nor beans make us fat. Consuming too many calories makes us fat.
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.
Bread makes us fat because we eat too much. No one eats 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 also 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 toasts may easily contain more than 500 calories. Eat 2 toasts daily for a week and you’ll have consumed 3,500 extra calories, or a whole pound…
To sum up, bread can easily make you fat, as it’s easy to eat too much…
How many calories in a slice of whole wheat bread?
Remember… Healthy foods can make you gain weight, as well. Calories are calories.
Actually, a slice of whole wheat bread and white bread have about the same calories. A medium slice of rye bread has about 82 calories. Furthermore, a slice of barley bread has 77 calories. Moreover, a slice of whole wheat bread has about 80 calories.
Calories per slice of multi-grain bread
Multi-grain bread is healthy food but it still can make you fat…
Certainly, multi-grain bread is particularly rich in nutrient. For instance, pumpkin and hemp seeds are rich in protein. Moreover, there contain all 9 essential amino acids! Also, flaxseeds are the best plant-based source of omega-3s!
On the other hand, multi-grain breads are high in calories. Seeds are calorie-dense food. Although they are healthful, you shouldn’t eat too much, if you want to lose weight. A slice of multi-grain bread has about 85 calories. Always check the nutrition facts label. Calories for each brand differ greatly.
Calories of a bread roll
What about bread rolls? They usually contain white flour and contain about 72-110 calories. Calories of a bread roll depend on its size. A small bread roll (28g) has 72 calories, while a large bread roll (43g) contains about 110 calories.
Which bread has only a few calories?
White bread tends to have the least calories per slice. But, you shouldn’t care about the calories of a slice of bread.
Bread makes us fat because we eat more calories from fatty spreads and foods. Avoid eating calorie-dense foods. For instance, vegetable oils and butters contain about 120 calories per tbsp!
Is white bread empty calories?
Moreover, prefer consuming whole-wheat or multi-grain bread. They’re the healthiest breads. Seeds and nuts are good sources of many minerals, such as zinc or calcium. Many people are deficient in these nutrients.
On the contrary, white bread lacks of vitamins and minerals, as it’s made only from the endosperm. Endosperm isn’t rich in nutrients. On the contrary, whole-grain flour is made from the entire grain.
Is white bread bad for you?
It’s good for you to 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, as such foods spike blood sugar.
White vs brown bread for weight gain
Above all, 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.
As a rule of thumb, eat at least 3 servings of whole cereal a day. Even whole wheat pasta can help you lose weight.
How much bread should you eat a day to lose weight?
As a rule of thumb, you shouldn’t eat more than 2 slices of bread daily. Only athletes, active persons, and people who don’t want to lose weight can consume more slices a day.
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 and protein content.
How to eat brown bread for weight loss?
The best time to eat bread is in the morning, as it provides your muscles with instant energy. Above all, don’t eat bread with fatty calorie-dense spreads. Certainly, consuming too many calories in just a meal can make you gain weight.
Furthermore, avoid consuming bread late at night, if you want to lose weight.