Fiber in Whole Wheat and Whole Grain Bread
Along with vitamins and minerals, the whole grain also contains fiber and fiber plays a critical role in slowing digestion which can prevent overeating and, thus, high fiber bread can be helpful for weight loss.
"One slice of a whole grain bread, with no added sugar, per day is okay," say nutritionist Keri Glassman. Oprah Winfrey has made a bold statement: you can eat bread and still lose weight.
Wholegrain bread is made of wholemeal flour and has extra grains added to it. It's also low GI, so it's a win-win.
There isn't much nutritional difference between bread and wraps. Both contain similar ingredients, except the bread is leavened with yeast and a wrap is flat. The Nutrition Facts labels show similar nutritional profiles for one wrap and two slices of commercially baked bread.
Eating nuts or something else high in protein will keep you full much longer than toast. Other options are eggs, cheese, yoghurt, or fruit like banana and apples and berries.
Scientists, nutritionists, and health experts all agree that naturally-fermented sourdough bread is healthier than 'regular' white or whole wheat bread – for a multitude of reasons! Sourdough is more nutritious, easier to digest, and has a lower glycemic index. Sourdough also contains less gluten than other bread.
Sourdough contains less sugar, even when made with white flour. Both light and dark rye bread have a relatively low GI. Try to buy fresh from the bakery instead of the store, and go organic when possible. Even “healthy” multigrain bread can contain nasty sugar levels.
Sourdough bread contains higher levels of vitamins, minerals, and antioxidants than other breads. It also contains lower levels of phytate and therefore allows your body to absorb the nutrients it contains more easily than those in regular bread.
But if you're aiming to lose weight, you might want to stick to 8 slices per day and that is depending on your carbohydrate intake throughout the day.
According to some research, sourdough-leavened wholemeal bread can help a person lose excess weight. This effect is due to the combined glycemic index (GI) and glycemic load (GL) ratings.
Typically wraps will have more calories and carbs than a regular slice of bread, because wraps are more condensed." You could argue that some wraps—like Mission, which clocks in at 210 calories—have less calories than two slices of bread, which typically hover between 160 to 240 calories total.
Keri Says: Though it's comparable to a regular slice of white bread in the amount of calories, carbs and fiber, sourdough is lower in sugar and higher in protein, which gives it a leg up. Traditional white bread is usually made with sugar, canola oil, and dried, preserved yeast to leaven the dough.
Hero Bread™ Sliced White Bread — Delicious Bread with 0g Net Carb, 0g Sugar, 45 Calories, 10g Fiber per Slice | Tastes Like Regular Bread | Low Carb & Keto Friendly Bread Loaf —15 Slices/Loaf, 2 Loaves.
The Healthier Choice: Multigrain
Both loaves have about 80 calories, negligible fat, and 3 grams of protein per slice, but the multigrain delivers about two times more fiber than the sourdough. Make it into a sandwich and you've nabbed about a quarter of your recommended daily fiber intake. Power food indeed.
The bottom line. Sourdough is a healthier alternative to regular white or whole wheat bread. Although it has comparable nutrients, the lower phytate levels mean it is more digestible and nutritious. The prebiotics also help to keep your gut bacteria happy, and it may be less likely to spike blood sugar levels.
You would need to do specific detailed calculations for an accurate measure, however, on average 2 slices of sourdough bread weighing 64g each will contain around 348 calories.
Toasting bread also lowers the amount of fat in a toast. Though the fat in the bread will not be lowered significantly, it will definitely make a difference if you eat bread every day. Weight watchers should also choose toasted bread over raw bread.
“One to two tablespoons of butter will give you 100-200 calories of fat and that might keep you feeling full for a while. However, you will not get any of the other needed nutrients that a good breakfast can provide.” It also may not help you lose or maintain a healthy weight.
Eating plant-based proteins such as nuts, beans and lentils can help. Lean meat and fish also can be good sources of healthy protein to include in your diet instead of rice, pasta, bread and potatoes.