[Article updated on 19/09/2023]
Researchers’ opinions differ so much regarding this question that it is difficult to find a clear-cut and satisfactory answer. This is why I am going to look around the subject to find out if bread makes you gain weight. If so, under what conditions ?
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.
Does bread make you gain weight?
A priori, bread would make you gain weight. So much so that it was banned from most weight loss diets for a good time, because of the level of flour it contains. For some, it represents a source of calories which would promote weight gain.
However, after studies In-depth studies, many dieticians and nutrition researchers agree say that excess calories actually depend on the amount of bread consumed.
At the same time, some consumers remain perplexed by these statements and prefer to ignore them pass to avoid gaining weight.
But what is it really? THE Does bread make you gain weight? Or not ?
What is its composition?
A 100 g baguette provides approximately:
- Proteins: 8.5g;
- Carbohydrates: 57g;
- Lipids: 1g;
- Water : 25g;
- Fibers: 3g;
- Calcium: 35 mg;
- Iron : 1.5 mg;
- Magnesium: 20 mg;
- Phosphorus: 100 mg;
- Potassium: 130 mg;
- Sodium: 710 mg.
How many calories in bread?
The number of calories present depends on the type of bread and the ingredients used. In the following list, I show you those which provide the most calories in 100 g.
- Traditional bread: 230 Kcal;
- Rye bread: 230 Kcal;
- Wholemeal bread: 235 Kcal;
- Country bread: 245 Kcal;
- Cereal bread: 250 Kcal;
- Lumberjack bread: 255 Kcal;
- Sesame bread: 255 Kcal;
- Bran bread: 260 Kcal;
- Poppy seed bread: 265 Kcal;
- White baguette: 270 Kcal;
- Flax bread: 285 Kcal;
- Sunflower bread: 300 Kcal.
- Raisin bread: 285 Kcal;
- Olive bread: 310 Kcal;
- Fougasse: 350 Kcal;
- Fig bread: 350 Kcal.
The breads of crumbs and sweet breads
- Wholemeal sandwich bread: 230 Kcal;
- Brioche bread: 270 Kcal;
- Classic sandwich bread: 275 Kcal;
- Cramic: 280 Kcal;
- Hamburger bun: 295 Kcal;
- Milk bread: 365 Kcal.
THE rusks and toasts
- Wholemeal toast: 370 Kcal;
- Complete rusk: 370 Kcal;
- Rusk: 385 Kcal;
- Swedish breads: 400 Kcal;
- Toasted bread: 415 Kcal.
- Vollkornbrot (German): 225 Kcal;
- Matzo bread: 255 Kcal;
- Pumpernickel: 270 Kcal;
- Ciabatta: 270 Kcal;
- Pitta bread: 275 Kcal;
- Blini: 320 Kcal.
Which breads to lose weight?
In the previous list, the types of bread providing the minimum calories are Vollkornbrot, wholemeal sandwich bread, rye bread and traditional bread with less than 250 Kcal/100 g. These are the types of bread recommended if you want to lose weight.
You have surely noticed that sunflower bread, olive bread, fougasse, fig bread, milk bread, rusks and toasts and blini are the most high in calories. They should be avoided if you want to pay attention to your line.
However, more than 100 g of bread (little no matter which one it is) increases the number of calories that are likely to be difficult to burn.
For a slimming diet, wholemeal bread and gluten free bread are also highly recommended.
Indeed, the first is nutritious and relieves hunger unlike industrialized derivative products like soft bread. The second is generally recommended for those intolerant to gluten.
Gluten-free bread is certainly in vogue for those who want to lose weight. However, it is essential to consume other types of foods that will replace the nutrients provided by bread with gluten.
How to eat bread so as not to gain weight weight ?
The secret to not gaining weight by eating bread is to choose it wisely. It is also interesting to make it yourself yours.
What type of bread to eat to lose weight?
It’s about losing weight and not to starve ! Choose to eat intelligently the right thing moment, instead of not eating anything and eventually getting sick.
Favor types of bread rich in dietary fiber which will give you more quickly feeling of fullness.
Avoid multigrain breads of 6 to 14 cereals, because they are the most nutritious and rich in protein and calories. Instead, choose breads made with wholemeal flour.
Also avoid white breads which have very little interest from a nutritional point of view. In addition, you You’ll soon be hungry and will look for something to snack on during the rest of the day. This type of bread mainly contains chemical additives including preservatives, which it should absolutely be avoided.
Is it more interesting to make your own bread?
The answer to this question is “yes”, if you want to be sure you know what you are eating, including how many calories it provides. This is why I offer you this simple recipe for old-fashioned homemade bread.
- Preparation time: 3h 30 min, rest included;
- Cooking time : 25 mins;
- Number of people: 6;
- Difficulty : average ;
- Ingredients : 500 g of flour, 1/3 liter of water, 5 g of salt, 20 g of baker’s yeast fresh.
To prepare this recipe, mix the ingredients in a salad bowl or in your bread machine. Knead the dough for ten minutes. If you do not have machine, double the kneading time. Roll your dough ball in ½ tablespoon of olive oil. Flour, roll out and shape as desired.
Leave to sit for approximately one hour and preheat the oven to 220°C. Cut your dough and place it on the oven tray. Don’t forget the little tip: a bowl of water hot next to the oven tray. Leave to cook for 25 minutes. Let cool and enjoy!
Between crust and crumb?
Some say that these two The components of bread are different. In truth, they are the same, because their compositions are identical. Their consistency is just different cause of cooking. The cooked exterior is more dehydrated compared to the interior retaining more water. However, the crust being dried out due to the heat, it provides more calories and less water.
It’s like rusks and toasted breads compared to sandwich breads that the calorie ratio between the crumb and crust are essential. In short, the more the dough is cooked, and therefore dried out, the more calories it provides.
When to eat bread?
To avoid gaining weight, consume your bread for breakfast. Also grab a bite to eat at lunch at condition of minimizing at the same time your consumption of sweets, starchy foods or prepared meals.
So, does bread make you fat?
The answer is no, bread does not does not make you gain weight. In reality, it’s the excess bread and side dishes and sauces that make you gain weight easily.
The calorie data presented previously in this article shows you the different types of bread which provide more or less the same nutritional values. Any effect on weight therefore depends on the quantity you decide to consume per day.bIt is mainly a question of monitoring the number of calories you put on your plate rather than choosing between this or that food. In any case, I highly recommend wholemeal bread.
What are the solutions to avoid gaining weight?
Consume bread in a manner reasonable will help you to a certain extent not to gain weight. But this is not not enough. There are still many other habits to adopt to lose weight effectively and sustainably. Here are a few.
Instead of depriving yourself unnecessarily, review your menu for the week or even the month. Eat properly three times a day without overfilling your stomach. Balance your plate by choosing to include the nutrients essential to your body: 50% vegetables and 25% proteins and starchy foods. The rest of the percentage will go back to the condiments you want.
Of course, the fruits are imperative to your well-being. Consume it to supplement your diet.
Avoid skipping meals to do not disturb the body. In addition, you risk satisfying your lack by snacking, which is even less beneficial for your body.
Sport for maintenance
Maintain your body by performing simple physical exercises every day. He is also not necessary to overdo it. This is about burning excess calories that may turn into fat.
Researchers specializing in nutrition have shown that drinking ten glasses of water each day accelerates the metabolism. Note that quenching your thirst with cold water burns the calories through the process of regulating body temperature.
Stock up on calcium
Calcium reduces the amount of excess fat absorbed by the body. Instead of consuming it with the help of tablets or additives, prefer skimmed milk at the end of breakfast.
Go to the market on a full stomach
Before doing your shopping, make your list. But above all, avoid going there on an empty stomach, because in front all these delicious products that pass before your eyes, you risk filling your caddy with foods you should not eat.
Rich in fiber and protein, fish acts as appetite suppressant and reduces appetite. Choose lean, white-fleshed fish such as sea bass, sole, halibut and sea bream. They have a low calorie content.
This tea burns up to 50 calories thanks to the level of caffeine and catechins it contains. These last improve the distribution of fats especially in the abdominal region.
Yes to chocolate!
It is important to keep in mind that following a slimming diet does not mean depriving yourself excessively. Put aside your box of biscuits and take one or two pieces of dark chocolate, enough to keep your body healthy. Same time, you will replace empty calories with an intake of antioxidants and minerals.
First of all, avoid buying them. These treats increase the rate of sugar in your body and their elimination is more difficult. Instead, replace them with fruit.
Not too much as an aperitif!
Wine, beer or cocktails are difficult to eliminate by the liver. The rate of unburned calories implies a risk of saturation of the body and these could transform in excess kilos.
It is true that dieting can prove effective and fast if you want to lose weight. The ideal nevertheless remains to adopt a balanced diet over the long term.
Finally, it is obvious that Some preconceived ideas are completely false. Does bread make you gain weight? Well no. It can be consumed, like any other food, but with moderation. As the adage says so well: “All excess is harmful”. The best solution to stay healthy and Keeping a healthy body means paying attention to eating enough: neither too much nor not enough. It is therefore essential to create a new daily life by adopting a new lifestyle and diet. The balanced diet ahead imperatively be coupled with the diligent practice of physical exercises…