Does bread make you fat?

Let's just tell you the good news straight up: bread alone won't make you fat. Excess calories, whether from greasy garlic bread, brazil nuts, masses of avocadoes, junk food or booze (the usual culprit!) is what will lead to weight gain… obviously.

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Does Bread Make You Fat? We Asked A Nutritionist

This ultimate carb gets the thumbs up – sometimes!

Let’s just tell you the good news straight up: bread alone won’t make you fat. Excess calories, whether from greasy garlic bread, brazil nuts, masses of avocadoes, junk food or booze (the usual culprit!) is what will lead to weight gain… obviously. That said, bread comes in many forms, some of which are super pale and processed and others that are as nutty and dense as fruit cake. Most of us vaguely know which are better at helping us maintain a healthy weight, but the doughy question of which is the best is a much stickier one to answer. And Hovis’ ‘Best of Both’ isn’t the solution to all our problems either. As a general rule, choose loaves with a high fibre and protein content (both of which will keep you feeling fuller for longer!) But our nutritionist, Ruth, rolled her sleeves up to break down the best choices when you need a bready fix, and reveals whether it really is possible to pick up a healthy sandwich on the go.

Best For Weight Loss: Rye or Pumpernickel

Some people hate it, others can only eat it with a chunk of butter spread on top, but Ruth says rye really is top of the charts when it comes to healthy breads.

Related: Is Butter Healthy? We Asked A Nutritionist

Not only is it high in fibre (dark rye wins on this front) with one slice typically containing four times the amount of fibre as white bread, but it’s also a good source of protein (just one slice has around 3g). Plus, studies have shown that eating rye bread for breakfast instead of regular wheat bread not only reduces hunger in the morning, but the effect also continues into the afternoon – irrespective of what you choose to eat at lunchtime! Though this won’t make a burger and chips go down any better than usual, it means you can make the most of all the other delicious dough options later in the day… Best on the go bready option: Pret’s Free Range Egg and Tomato on Rye contains just 429 calories, a huge 11g of fibre (almost half of your daily goal – 25g for women and 38g for men) and a whopping 21.3 of protein (as much as a large can of tuna!).

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For something higher in sat fat and generally more substantial, you can try the Veggie New Yorker on Rye – just watch your fat intake over the rest of the day if you’re going to splurge at lunch!

Related: Pret A Manger Nutrition: 7 Essential Facts

Great For Your Gut: Sourdough

This bouncy, slightly sour tasting bread is definitely having a ‘moment’ as sourdough pizza sales go through the roof across the UK. Not according to The Sourdough School, an international research and educational institute, who believe, amongst numerous health benefits, that the bread is more easily digested, particularly for those who struggle to digest traditional wheat bread. So what actually is it? Any type of bread that is made through fermentation using yeast and lactobacilli (a naturally occurring bacteria) is a sourdough bread. This natural fermentation technique apparently helps to break down phytic acid and make the bread more easily digestible. As sourdough is also a prebiotic (which means it feeds your healthy bacteria) it may help to boost gut health – and as studies have now demonstrated the link between a healthy gut microbiome and staying a healthy weight, this can only be a positive thing for weight maintenance.

Related: Can We Really Improve Our Gut Health?

Best on the go bready option: EAT’s Avocado Sourdough Toast. The avo on toast craze isn’t going anywhere. So why not swap your lunchtime sandwich for this high fibre, high protein alternative to your usual baguette or wrap?

You’ll also benefit from a healthy dose of good fats – to keep you satisfied into the afternoon.

Related: EAT Nutrition: 7 Healthy Tips

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Best Gluten-Free Buy: Get Fibre Full

While sourdough and rye breads have many health benefits they’re not suitable for anyone who has Coeliac disease or anyone avoiding gluten (unless they’re specifically gluten-free varieties). If you’re avoiding gluten, you’ll need to avoid any breads containing wheat, rye, oats, spelt and barley. Alternative gluten-free flours include buckwheat, quinoa, chickpea, coconut or rice flour or corn flour. However, it’s important to note that gluten-free doesn’t automatically equal healthier. In fact it’s quite often at least two thirds lower in protein than regular wheat bread (as gluten is a protein!). If you’re choosing a gluten-free bread, aim for one with at least 2g of fibre per slice and if you choose one with added seeds or nuts you’ll also make up for some of the protein removed. Best gluten free sandwich on the go: Costa’s new Gluten-free Chipotle Bean Wrap is a winner. Coming in at just 264 calories it’s a good option for those wanting a lower cal lunch, and it also has less than 1g of saturated fat making it a heart-healthy choice too. Or, get the Gluten Free Chicken Pesto Panini from Starbucks, for a higher cal and protein-packed choice. Boost your overall fibre intake by having a serving of mixed nuts or a yogurt alongside it.

Related: 7 Ways To Eat Smart At Costa Coffee

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