THOUSANDS of people cut bread out of their diets when they’re trying to lose weight.
But experts reckon you can still enjoy sandwiches and slices of toast without piling on the pounds.
GettyMost people think you can’t eat bread and lose weight – but that’s not the case, according to a dietitian[/caption]
In fact, it is actually a great way to get a quick, balanced meal into your day, according to registered dietitian Priya Tew.
She said: “Bread has got itself a bad name, but as a dietitian, I still think people can eat it.
“As with all foods, common sense and moderation is the key.
“Think eggs and spinach on toast or a chicken and salad sandwich, for example.
“If you’re worried, stick to bread at just one meal a day, and have other carbohydrates as the others.
“But there is no need to cut it out all together.
“Not eating your favourite foods can lead to you craving them and then over-eating them anyway.”
Here, Priya, from Southampton, outlines her top six loaves for those watching their waistlines.
1. Warburtons Plant Power Seeded Loaf
ocadoWarburtons Plant Power Seeded Loaf is a great option, Priya said[/caption]
Priya’s number one bread recommendation is the Warburtons Plant Power Seeded Loaf.
Available for £2 in Tesco and on Ocado, it blends 12 different pulses, seeds and grains.
This includes black beans, navy beans, red lentils, soya beans, yellow lentils, pumpkin seeds, sunflower seeds, brown linseed, sesame, millet seeds, oat flakes and rye flakes.
Priya said: “It has a great mix of different pulses, seeds and grains and provides 8g of protein and 3.5g of fibre per slice, making it a good option for keeping you full.
“It is also wholemeal and good for your gut health.”
Each slice contains 130 calories, 2.3g of fat, 1.6g of sugar, 3.5g of fibre, 8g of protein and 0.45g of salt.
2. Jason’s Sprouted Grains Sourdough
ocadoJason’s Sprouted Grains Sourdough is good for gut health[/caption]
Another great option for gut health is Jason’s Sprouted Grains Sourdough, according to Priya.
“It’s fermented which means it provides healthy bacteria to the gut,” she said.
“It is also lower in glycaemic index so can help with blood sugar management too.”
The glycaemic index (or GI) ranks foods based on how quickly they cause a rise in blood sugar (glucose) levels after eating.
One slice will set you back 128 calories and contains 0.4g of fat, 0.9g of sugar, 2.9g of fibre, 5.2g of protein and 0.6g of salt.
3. Mestemacher Wholemeal Rye Bread
AldiThe Mestemacher Wholemeal Rye Bread from Aldi helps keep blood sugars more stable, according to Priya[/caption]
“Rye bread is high in fibre and very filling so it is a good choice,” Priya said.
“It is also going to help keep those blood sugars more stable so it will keep your energy levels more stable too.
“This could prevent the mid afternoon dip if you had it for lunch.”
Priya likes the Mestemacher Wholemeal Rye Bread from Aldi.
Each slice contains 191 calories, 1.3g of fat, 2.9g of sugar, 10.6g of fibre, 5.2g of protein and 1.3g of salt.
4. Hovis Seed Sensations Seven Seeds Original
SainsburysHovis Seed Sensations is high in fibre[/caption]
If rye bread isn’t your thing, why not try a granary loaf?
This classic brown bread is made by slowly toasting wheat flakes and offers a distinctive malty taste.
Priya said: “I especially like the Hovis Seed Sensations Seven Seeds Original due to its higher fibre content.
“The linseeds also provide omega 3 fatty acids which are good for our heart health, brain and digestive system.”
This variety, which costs about £2, blends toasted brown linseeds, toasted sunflower, pumpkin, golden linseeds, millet and poppy seeds for flavour and texture.
One slice contains 122 calories, 2.9g of fat, 1.7gg of sugar, 2.3g of fibre, 4.4g of protein and 0.39g of salt.
5. Kingsmill 50/50 Medium Bread
TescoKingsmill 50/50 is a good choice for families[/caption]
Families will be relieved to hear there is a 50/50 option on the table.
If your kid turns their nose up at brown or wholemeal varieties, this is a great alternative.
“For a good all-round bread that the children may prefer or those who like more of a white loaf, then a 50/50 bread provides a good mix,” Priya said.
“The fibre content is higher than a plain white loaf so if you normally buy white bread then try this as a swap.”
A single slice of Kingsmill 50/50 Medium Bread, which costs £1.30 in Tesco, contains just 94 calories.
It has 0.9g of fat, 1.4g of sugar, 1.4g of fibre, 3.8g of protein and 0.38g of salt.
6. Tesco Hi Fibre Wholemeal Loaf
TescoMinimally-processed wholemeal loaves like this one from Tesco are also healthier, Priya said[/caption]
Finally, a bakery fresh loaf ticks most of the boxes above – plus it’s far less processed.
“These won’t keep as long, but they have fewer additives and preservatives in them, making them a healthier option,” Priya said.
Tesco’s £1.30 Hi Fibre Wholemeal Loaf still contains some emulsifiers, but not as many as other longer-lasting loaves.
One slice contains 88 calories, 0.4g of fat, 1g of sugar, 2.7g of fibre, 3.9g of protein and 0.27g of salt.
Ultra processed foods (UPFs) have been linked to poor health and early death.
Research has found that higher consumption of UPFs may increase your risk of developing cancer, type 2 diabetes, and cardiovascular diseases.
Others have warned of the potential higher chances of stroke and dementia.