Counting Calories in White Bread vs Whole Grain Bread
Bread stands as a dietary staple across many cultures. But the type of bread you choose impacts its nutrition profile significantly. When limiting carbs and calories matter, is reaching for traditional white bread still okay? Here’s a comparison of the calories in white bread versus whole grain options.
The Problem with White Bread Nutrition
White bread gets bleached and stripped of bran and germ during processing, removing fiber, protein and healthy fats. What’s left becomes a refined carbohydrate bomb that quickly floods the bloodstream with sugar.
For example, two slices or about 52 grams of basic white bread contains:
- 132 calories
- 2 grams protein
- 24 grams carbs
- 0 grams fiber
- 80 mg calcium
- 69 mg magnesium
- 3 mcg folate
Benefits of Whole Grain Bread Nutrition
Whole grains like whole wheat bread supply 3 parts nutrient-dense bran, germ and endosperm. This natural package means more fiber to nourish microbiome bacteria. It also causes slower carb absorption to stabilize blood sugar.
For instance, 2 slices or 56 grams of whole wheat bread has:
- 132 calories
- 8 grams protein
- 24 grams carbs
- 4 grams fiber
- 134 mg calcium
- 57 mg magnesium
- 56 mcg folate
Fewer Calories in Light Breads
You can also opt for light or diet bread advertised as lower calorie. But beware - these often pack refined carbs without the satiation of fiber and protein. Checking the nutrition label still applies.
Some better options in the light bread category supply decent nutrition in just 40-45 calories a slice.
Picking the Healthiest Bread for Weight Loss
When aiming to trim down, carbohydrates influence calories. The right breads provide filling fiber, protein and smart carbs to help drop pounds.
Seek High Fiber Bread
Fiber expands in the stomach to satisfy hunger with fewer calories. Whole grains kept intact supply the most nutritional fiber compared to white flour.
Look for at least 3-5 grams of fiber per two slice serving on the label.
Combine Protein-Packed Bread
Having protein with carbs slows down digestion for longer lasting energy. Bread with added soy, legumes, eggs, nuts or seeds helps balance blood sugar.
Ideally have at least 5 grams of protein a serving to promote lean muscle growth.
Monitor Portion Sizes
Even healthy carbohydrate-rich foods add calories fast. Stick to reasonable bread serving sizes around 1-2 slices per meal.
Resist temptations to overload sandwiches and practice mindful eating to gauge when you feel comfortably full.
The Best Kinds of Bread for Diabetes
Following a diabetic diet comes down to controlling blood sugar spikes. Thankfully, some smart swaps let you still enjoy bread.
100% Whole Grain Bread
Due to abundant nutrients and digesting slower than refined grains, whole grains positively impact insulin sensitivity and inflammation markers.
Pairing whole grains with heart-healthy fats and protein further blunts carbohydrate absorption.
Sprouted Grain Bread
Sprouting breaks down enzymes to make digestion easier on the body. Studies find sprouted bread creates less dramatic blood glucose spikes compared to wheat bread.
Brands like Ezekiel bread use freshly sprouted whole grains retaining all their nutrients.
Sourdough Bread
Naturally fermented sourdough undergoes acidic reactions lowering its glycemic index. The process makes micronutrients more bioavailable plus generates probiotic bacteria.
Consider genuine sourdough made from long-fermented yeast starters rather than commercial yeast.
Top 6 Lowest Calorie Bread Options
Finding real whole grain taste in reduced calorie bread takes some trial and error. Here are lighter yet nutritious store-bought picks:
1. Sara Lee Delightful Bread
45 calories per slice
2. Pepperidge Farm Very Thin Bread
40-45 calories per slice
3. Arnold Select Sandwich Thins
100 calories per roll
4. Nature’s Own Double Fiber Wheat Bread
80 calories per 2 slices
5. Oroweat 100% Whole Wheat Bread
100 calories per 2 slices
6. Dave’s Killer Bread Thin Sliced
60 calories per slice
Baking Your Own Low-Calorie Bread
For total ingredient control, nothing beats making your own loaf. Whip up these easy low-cal bread recipes:
Banana Oat Bread
Mashed ripe bananas lend natural sweetness and moisture to keep things light. Heart-healthy oats also supply 4 grams of fiber a serving.
Protein Packed Wheat Bread
Mixing milk, Greek yogurt and egg whites amps up satiating protein. Each slice provides 8 grams of protein to balance the carbs.
Nutty Flaxseed Bread
Toasted walnuts, almonds and ground flaxseed make every slice full of crunchy good fats and 3 grams of fiber.
The Bottom Line on Bread Calories
Wondering if white bread is healthy comes down to the refined processing stripping nutrition. Limiting intake controls calories, while balancing sandwiches with veggie fillings and avocado makes carbs digest slower.
For productivity, longevity and maintaining weight - nourishing your body with fiber-rich whole grain bread simply gives you more bang for your buck.
FAQs
Is whole wheat bread better than white?
Yes, whole wheat bread is healthier than white thanks to more fiber, protein, vitamins and minerals. The whole grains cause slower nutrient absorption for sustained energy rather than blood sugar spikes.
Is white bread OK for weight loss?
White bread provides empty refined carbs better to avoid while losing weight. But monitoring portions of light wheat or diet bread servings can be worked into a reduced calorie plan.
What is the lowest calorie bread?
Some good low calorie store-bought bread options include Sarah Lee Delightful (45 calories per slice), Arnold Select Sandwich Thins (100 calories per roll), and Dave's Killer Thin Sliced (60 calories per slice).
Does whole grain bread make you gain weight?
Eating reasonable portion sizes of dense, nutritious whole grain bread does not directly lead to weight gain. Its fiber keeps you full with less likelihood of overeating compared to refined white bread calories.
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.
Add Comment