Last Updated on November 7, 2022 by
Gluten-free diets are a popular choice for people with Celiac disease, who have an allergy to gluten, the protein found in wheat products. Many anti-inflammatory diets encourage their followers to avoid wheat, as well. But is whole wheat bread good for weight loss? The answer depends on whether you’re seeking every diet under the sun or just want to lose weight and keep it off.
Wheat bread is good for weight loss because it has a low Glycemic Index. The Glycemic Index measures how fast carbohydrates are digested and absorbed into the bloodstream. This can have an effect on blood sugar levels, which some studies suggest can influence hunger and fat burning. Want to know Is Wheat Bread Good for weight loss, make sure you read this article.
Is Wheat Bread Good for weight loss

Do you have a love/hate relationship with bread? It’s a staple of many people’s diets, and also a top source of calories.
So which is it: Is bread OK to eat, or is the idea that bread is good for us half-baked? Here’s what you should know.
Bread and the Battle of the Bulge

Is bread to blame for your extra pounds? Maybe.
“We go overboard on bread and other highly refined grains,” says Heather Bauer, RD, co-author of Bread is the Devil: Win the Weight Loss Battle by Taking Control of Your Diet Demons. “When you’re hungry, tired, or stressed, you tend to reach for bread products, not carrot sticks. Problem is, the more you eat bread, the more you want.”
Bauer is specifically referring to white bread, crackers, pretzels, and other highly refined grains that have come to symbolize the struggle with weight control.
Eating whole grains, on the other hand, is a sound weight loss strategy.
In one study, people on a lower-calorie diet that included whole grains, such as whole wheat bread, lost more belly fat than those who ate only refined grains, such as white bread and white rice.
Whole grains provide more vitamins, minerals, and fiber than refined. But overdoing whole wheat bread can add pounds, too. So account for it in your daily calorie budget.
“When you’re stressed, you reach for bread, not carrots. But the more you eat, the more you want.” — Heather Bauer, RD
Bread and Type 2 Diabetes
Research shows that eating fewer starchy foods like bread, and less red meat, processed food, and sugar-sweetened beverages — along with an increased intake of fruits, vegetables, whole grains, fish, and poultry — decreases the risk of getting type 2 diabetes.
Eating any kind of carbohydrate raises blood sugar levels. But carbs aren’t all the same. Sugars and refined grains raise blood sugar quicker than complex carbohydrates, found in foods including beans and other vegetables.
“Complex carbohydrates are digested more slowly, and their ability to cause blood glucose level spikes is limited,” says Hillary Wright, RD, director of nutrition counseling at the Domar Center for Mind/Body Health.
That may be particularly important for people with type 2 diabetes. In type 2 diabetes, your body has problems controlling blood sugar.
Cutting back on refined grains, such as white bread, and eating more whole grains in their place are good moves. “Whole-grain bread has more fiber than refined, and fiber helps slow the absorption of carbohydrates consumed at the same meal or snack,” Wright says.
Bread and Gluten Intolerance
“Bread has been getting a bad rap for a long time,” says Shelley Case, RD, nutrition consultant and author of Gluten-Free Diet: A Comprehensive Resource Guide. “It’s worse now because there’s so much negative press about gluten, the protein found in wheat, rye, and barley.”
Some people cannot tolerate gluten because they have celiac disease. Their immune system mistakes gluten as dangerous, triggering a reaction that attacks the body. For people with celiac disease, avoiding any source of gluten — found in many products besides bread — is an absolute must.
Celiac disease is getting diagnosed more often these days. Many other people without celiac disease link their stomach upset and fatigue to gluten. This is called non-celiac gluten sensitivity, which is more common than celiac disease.
To find out if you have celiac disease, see your doctor. If you don’t have celiac disease and want to give up gluten to see if it helps your tummy troubles, see a dietitian to help track your symptoms and make sure your gluten-free diet is healthy.
How Much Bread Is Too Much?

People on a 2,000-calorie eating plan need six servings a day (about 6 ounces) from the grain group. That includes all bread, pasta, oatmeal, breakfast cereals, tortillas, and grits. At least half of those should be whole grains
Keep portions in mind. A single bagel can pack 3 to 5 ounces of grain. That takes up much of your grain budget for the day, and if it wasn’t a whole-grain bagel, it may be hard for you to meet healthy grain goals.
Bread-Buying Tips
Go with the whole grain. Choose breads that list “whole” grain as the first ingredient, such as whole wheat, white whole wheat, or whole oats. “Wheat bread” or “multi-grain” is not necessarily a whole-grain product.
Downsize. Trim portions and get more fiber with whole-grain English muffins, bagel thins, or sandwich thins. Also try 2-ounce sandwich and hamburger buns.
Don’t shop by color. Many whole-grain breads are darker than white bread, but food manufacturers may add molasses and food coloring to give their refined bread products a darker hue. Always check the ingredient label.
5 Benefits of Eating Whole Wheat Bread

White bread is amazing, but let’s face it: it can be too indulgent at times. Whole wheat bread like Baker John’s Whole Grain Wheat Bread is a great alternative to white bread and other carbohydrate-heavy food like white rice. Here are five benefits you can get from incorporating whole wheat bread in your diet.
- Whole wheat bread doesn’t have as much calories as white bread. Whole wheat bread can help you achieve your beach bod goals. Since it has less calories as compared to white bread, you can treat yourself to one extra slice without worrying too much about exceeding your calorie count.
- Whole wheat bread toast = even less calories and yummier bread. Sometimes, one slice of bread isn’t enough to get you going in the morning. Toasting whole wheat bread lowers the calories it has, so you can eat a little bit more without having to feel guilty. Having it toasted also makes it better to pair with healthy dips, such as guacamole or hummus.
- Whole wheat bread is a great source of fiber. It’s way better to consume whole wheat bread if you’re watching your weight, since it’s loaded with fiber. Fiber-enriched food, such as whole wheat bread, aids your body in getting rid of waste easier. Aside from that, fiber also helps you overeat less because it makes you feel full.
- Whole wheat bread is easy to incorporate into your diet. Because bread is already flexible as it is, you won’t have any problem introducing whole wheat bread to your diet. Unlike other whole grains that need to be prepared and cooked before eating, whole wheat bread is ready-to-eat. It’s perfect for people who are always on-the-go!
- Whole wheat bread can keep you fueled throughout the day. Whole wheat bread is packed with vitamins and nutrients that helps keep you energized throughout the day. These nutrients boost your energy and may even speed up your metabolism.