Can whole wheat bread really help you lose weight? Can you eat whole wheat bread during weight loss?

Recently, I have been flooded with messages about whole wheat bread. It is said that eating whole wheat bread can help you lose weight. So can whole wheat bread really help you lose weight?

Whole wheat bread is made from wheat flour, which does not contain too much sugar and fat. Whole wheat bread also contains a lot of dietary fiber, which can promote gastrointestinal motility. Whole wheat bread will give you a strong sense of fullness after eating, so eating some whole wheat bread when losing weight can reduce the intake of other calories.

You can eat whole wheat bread during weight loss. Whole wheat bread refers to bread made from whole wheat flour without removing the bran and wheat germ. It is rich in crude fiber, vitamin E, zinc, potassium, B vitamins and other minerals. Not only does the human body not absorb fiber, but it also has a very low glycemic index and can increase satiety.

Women generally have four slices, while men have six. It is recommended that the average man consume six slices of bread a day, preferably whole wheat, and women four slices a day. Bread can be replaced with other complex carbohydrates, such as rice or noodles, but whole wheat bread is a healthier choice. Since different breads have different nutritional values, it is best to consume a wide range. So try to consume a balance of white bread, bran, whole wheat and rye bread, because this is what is best for your body.

The carbohydrate ratio in whole wheat bread is relatively low, which is suitable for eating when losing weight. Whole wheat flour includes the bran outside, and the bran contains more B vitamins and cellulose and other ingredients. These ingredients have a relatively low carbohydrate content and are non-weight-enhancing foods. Because bran and other ingredients reduce the starch ratio in whole wheat flour, if you eat the same weight of whole wheat flour and refined flour for comparison, the supply of heat energy will decrease to a certain extent. Calculated based on 20 kilograms of bran for 100 kilograms of wheat, the reduction ratio is about 15%.