Calories in Bread: Best Types for Diabetes and Weight Loss

Counting Calories in Bread

Bread can be part of a healthy diet, but it's important to pay attention to serving sizes and calories, especially if you have diabetes. The type of bread makes a difference too.

Calories in a Slice of Bread

The average slice of commercially made white bread contains around 75-80 calories. Whole grain breads are similar, with about 60-80 calories per slice on average. However, calorie counts can vary depending on the exact ingredients, size of the slice, and thickness of the bread.

Check the Nutrition Label

To understand exact nutrition numbers for a particular bread, check the nutrition facts label. Key details include:

• Serving size (1 slice)
• Total calories per slice
• Total fat
• Carbohydrates
• Protein
• Fiber

For people with diabetes, also note the sugar and starch content per serving.

Bread and Diabetes Management

Choosing carb-containing foods carefully is key for managing blood sugar levels with diabetes. The type of bread makes a significant difference.

Ranking Bread Options

When selecting bread, some varieties are better choices than others for controlling blood sugar spikes. In general:

1. 100% whole grain breads are best
2. Sprouted grain breads also rate highly
3. Sourdough breads are a sound choice
4. White bread and baked goods should be avoided

Favor High Fiber

Look for bread with at least 3 grams of fiber per serving. The fiber will slow digestion of the starch and prevent blood sugar spikes.

Check the Glycemic Index

Breads made from whole grains, like whole wheat or rye, have a relatively low glycemic index. This means they do not rapidly boost blood sugar. Processed white bread has a high glycemic index.

Consider Portion Size

Pay attention to serving sizes, even with healthy bread options. Stick to 1 small slice or a half slice if they are large. Count that as one carb serving.

Healthiest Bread Options

Make your daily sandwich or toast on one of these recommended diabetes-friendly bread choices:

100% Whole Grain Bread

Varieties like whole wheat, rye, oat, or multigrain offer more fiber, vitamins, minerals, and protein than refined white breads. The germ and bran provide nutrients while the fiber stabilizes blood sugar response.

Sprouted Grain Breads

Sprouting breaks down starches to their simpler sugar forms. For diabetes, this means better glycemic control. Brands like Ezekiel Bread use freshly sprouted whole grains.

Sourdough Bread

The fermentation process naturally lowers the bread GI rating. Acids formed inhibit starch digesting enzymes. But note some store-bought "sourdough" uses regular yeast and little starter culture.

Seeded Bread

Breads dotted with chia, flax, sesame, poppy and sunflower seeds offer extra nutrition from healthy unsaturated fats, fiber, protein, magnesium, and calcium.

Bread Ingredients to Avoid

On the other hand, steer clear of these high glycemic bread ingredients and products:

White Bread/Flour

Made purely from refined wheat instead of whole grains, white bread offers no germ or bran, just rapidly digesting starch and gluten.

Sweet Breads

Flavor additions like raisins, sugars, chocolate, honey or maple syrup mean more carbs. A small amount of added sugar is still less healthy for blood sugar control.

Flavored Bread

Onion, garlic, cheese flavors sound tasty but add extra fat, sodium, and calories compared to basic whole grain bread.

Croissants

The epitome of a high fat baked good, croissants (and their savory cousin, puff pastry) derive over a third of calories from fat to create flaky layers.

Sweet Baked Goods

Muffins, doughnuts, sweet rolls, coffee cakes, and even bagels are more dessert than bread. Enjoy only small bites on occasion. Look for whole grain versions.

Bread Alternatives

For fuller nutrition or added variety, try using these lower carb substitutes for bread in recipes:

Lettuce Wraps

Use crisp lettuce leaves in place of buns or rolls for zero carb, low calorie, vitamin-rich wraps.

Portobello Buns

Grilled, stuffed portobello mushroom caps stand in for burger or other sandwich buns.

Seed Crackers

Flax, sesame seed or whole grain crackers offer crunch for dips or toasts along with more fiber and protein than many sliced breads.

Nori Sheets

Toasted sheets of seaweed wrap around rice and veggies for low carb sushi rolls.

Vegetable Slices

Use thick slices of tomatoes or cucumbers in place of bread for unique, fresh open-faced sandwiches.

Tips for Healthy Bread Habits

With some adjustments to ingredients and portions, bread can still be part of your menu plan for managing diabetes or weight.

Go Lean with Add-Ons

Load up sandwiches and toast with veggie toppings instead of high fat, high sodium meats and cheese. Examples include sliced tomatoes, cucumbers, onions, spinach, or avocado.

Measure Portions

Buy a food scale to carefully measure out 1 ounce portions of bread. This equals about 1 slim slice, half a large piece, or 2 small cracker squares.

Freeze Partially

Extend freshness of whole loaves by freezing half. Thaw slices as needed so bread does not go stale and get wasted.

Mix up Your Grains

For variety from sandwich bread, try whole grains like brown rice, quinoa, oats, millet, amaranth, or buckwheat in dishes instead. They make good side swaps for potatoes, pasta and rice.

With some savvy label reading and smart substitutions, bread can continue gracing your table in diabetes- and waistline-friendly ways.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.