What bread is the right one?

You don’t have to go without carbohydrates.

According to the DGE, along with fats, carbohydrates are the most important elements to cover the daily energy requirement. They should provide more than half of the energy that humans need every day. However, it depends on the carbohydrates you eat: complex carbohydrates are particularly important, while sugar should only represent a small proportion.

According to the DGE, cereal and potato products are the basis of a healthy diet. You should consume four to six slices (200 to 300 grams) of whole wheat bread per person per day. In addition, a serving of potatoes, pasta or rice is recommended.

Fiber stimulates metabolism

Whole wheat bread in particular contains a lot of dietary fiber. And they are especially good if you want to lose weight. On the one hand, vegetable fibers increase the volume of food, so that it keeps you full for longer.

And: Much of the fiber serves as food for intestinal bacteria, so it is absolutely necessary if you want a healthy intestinal flora. Furthermore, bulking agents absorb liquid and thus increase the volume of the chyme. This presses against the intestinal walls and thus stimulates digestion. A healthy and active gut is an important part of weight loss. Therefore, the DGE recommends about 30 grams of fiber per day, which can also include whole grain bread.

What ingredients should bread contain to lose weight?

Ultimately, it turns out that bread is generally not suitable if you want to lose weight. However, if you are careful about the bread you eat, it can definitely help with a diet. In addition to the whole grain aspect, the protein content is also important.

There is now also bread that no longer consists of flour at all, but consists entirely of grains and seeds and therefore contains a particularly high amount of protein. If you want to bake bread yourself, the following ingredients, for example, are particularly suitable if the bread is to contribute to weight loss:

  • Quark
  • darling
  • buttermilk
  • Nuts like walnuts, almonds, hazelnuts
  • wheat bran, oat bran
  • psyllium husks
  • flax and chia seeds
  • Sunflower, pumpkin or pine nuts
  • Vegetables like carrots, zucchini, or sweet potatoes

Bake with low-carb flours and the right combination

There are also so-called low carbohydrate flours, which contain fewer carbohydrates and more protein. You can help incorporate bread into your diet. These include, for example, almond, coconut, chickpea or soy flour.

And: Bread often only becomes particularly high in calories through the topping. For example, Camembert, liver sausage or walnut nougat cream are lousy companions on a diet. Healthy toppings like avocados, tomatoes, cucumbers, salmon, or other fresh vegetables are more suitable. Quark or lean sausages are also good for losing weight.

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