Eat whole grains and lose weight.
Switching to 100% whole wheat or whole grain bread is easy, especially now that so many 100% whole wheat products are available in supermarkets, but you need to read the labels carefully. Whole grains are naturally low-fat and cholesterol free; contain protein, and offer loads of fiber. Whole grains can help to protect you against cardiovascular disease, stroke, diabetes, insulin resistance, obesity, and colon cancer. Not only are these complex carbohydrates healthier for you, but they also help keep you full longer.
I thought I would have to give up grains entirely to lose weight. In the past, I went low-carbohydrate with no attention paid to what I was eating as long as it was low in carbohydrates. This process worked for me, but the weight flew back on because bread, pasta, and rice are a staple food for me.
This time I did my research. I looked at different diets and tried several newer brands of whole wheat and sprouted wheat bread. I would have rather skipped bread altogether than eat some of these fake whole wheat bread that is pretty much “whole wheat” in name only. True “whole grain” wheat bread will have 3-4 grams of fiber per serving without adding any fake fiber. I suggest that you look for a product that is 3-4 grams of fiber per slice, 3-4 grams or more of protein per slice, and no added sugar.
The bottom line: You do not need to quit bread to lower carbohydrates, but you need to choose wisely. An effort to lose weight can include whole grain bread and still be successful.