It's been advised by many nutrition experts that swapping out white bread for wheat bread is one of the best things you can do for weight loss. Wheat bread is typically higher in fiber, which helps you to feel fuller compared to a measly piece of white bread. However, according to a recent study published in the journal Clinical Nutrition, wheat bread actually isn't the best choice in terms of losing weight long term.
Researchers from the Chalmers University of Technology in Sweden state that rye bread is actually healthy for weight loss compared to wheat bread.
The study split 242 overweight men and women into two focus groups, all between the ages of 30 and 70 years old. One group ate regular refined wheat bread while the other group ate whole-grain rye products with the same energy (i.e. calorie) level. The participants were also advised on healthy eating habits from a dietitian to follow over the course of the study.
After 12 weeks, researchers were able to conclude that while both groups were able to lose weight during the study, the group that ate whole-grain rye products lost an average of one kilogram (around 2.2 pounds) and decreased their body fat by 0.54%.
Whole-grain rye is known to have a high fiber content compared to other generic refined bread products, with up to 2 grams of fiber per slice, according to the USDA. Rye bread is also known for having a dense amount of nutrients in it like selenium, thiamine, manganese, niacin, riboflavin, vitamin B6, copper,...
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