Bread and diet: are they compatible?

[Article updated on 19/09/2023]

Bread is debated because we always wonder if it is compatible with diets and good health.

Before reading on

I’m not an expert in this field, but I am passionate about nutrition and health.

The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.

What is it really?

Should we eliminate bread to hope to lose weight?

In fact, it all depends on what bread it is, and of course also on the quantity consumed and what is put on it.

Nutritionally, all breads have in common:

  • to be a good source of carbohydrates (about half) and therefore a source of energy.
  • Not to be fat.
  • White bread is made from wheat flour, from which the bran has been removed, water, salt and baker’s yeast.
  • Wholemeal bread and rye bread, for example, are better for your health and your weight because they are rich in fiber.

Compared to white bread, we keep the husk of the wheat grain to make wholemeal flour. These breads contain 2 to 3 times more magnesium, phosphorus and iron.

I’m talking to you here about eating bread without gaining weight, right here:

And in terms of calories?

In terms of calories, wholemeal, rye and white breads are at the same level but the assimilation is different thanks to the fibers, which is what is important to understand.

So, what I recommend, if you want to lose weight or pay attention to your figure, is to choose bread rich in fiber such as wholemeal or rye bread, a quantity corresponding to an individual roll per meal (60g), to be obviously adapted according to your personal case (physical activity, composition of other meals, pathology, etc.).

Be careful of breads with oilseed fruits such as hazelnuts, walnuts, etc. because they are fattier than others, and therefore not in agreement with low-fat diets even if they contain omega 3, essential fatty acids. , that is to say essential, very good for health.

And know that if the flour does not come from organic farming, remember that the more bread you consume, the more pesticides you ingest!

So we ban white bread?

We do not ban it but we avoid it when possible because in your body, LA baguette of white bread acts almost like a quick sugar; this explains the boost it can give, especially if it is added with a quick sugar like jam.

Except that this boost has a counterpart: a few hours later, you no longer have any energy.

Generally speaking, white bread is less good for your health: it is made from very refined flour, which contains few nutritional elements of interest for your body.

Is there a difference between industrial bread and artisanal bread?

You should know that dehydrated baker’s yeast is often less well digested than pure sourdough.

So, what matters in my opinion is that you favor a sourdough bread whether it is artisanal or not. Besides, you can also make your own bread by purchasing organic flour too.

And be careful of sandwich bread to which sugar and fat have been added!

And here are some additional tips as well:

  • Wholemeal bread keeps a little longer than white bread wrapped in a cloth.
    It can be frozen after being wrapped in cling film.
  • And be careful with a low-salt diet.
    Bread is quite salty: it is one of the foods that provide us with the most sodium.


  • Bread is compatible with a weight loss diet
  • Prefer wholemeal or rye bread to white bread
  • Prefer organic and sourdough bread
  • Be careful of breads with nuts or hazelnuts which are fatter