How Many Carbs in Bread?

Is bread healthy?

There are typically 15g of carbs in a medium slice of white bread.

Health benefits of bread

Bread is a staple food which plays a crucial role in the nutrition of almost every country in the world. Bread is considered a cheap source of energy and provides calories in the form of carbohydrates. Carbs are the main source of energy for your body, so eating bread provides your body with fuel and energy.

Depending on the type of bread that you buy, it can also be a good source of micronutrients, protein and fibre. Whole grain breads contain fibre, which provides a range of health and weight loss benefits. Fibre is important for gut health and helps you feel fuller and more satisfied after eating, making it easier to maintain the calorie deficit needed for weight loss.

Sourdough bread is made from dough that is fermented by a bacterial culture, which is believed to help with digestion. In addition, it has been suggested that populations that eat predominantly sourdough bread, such as French or Mediterranean diets, benefit from a lower risk of metabolic disease

A slice of granary bread typically has 2g of Fibre and 3g of Protein.

What about carbs in whole grain bread? Is wholemeal bread better for my diet?

While whole grain, wholemeal, or whole wheat bread often has the same number of carbs as white bread, it generally contains more nutrients, including fibre. This is because whole wheat bread literally includes the whole of the wheat grain, rather than it being stripped away, which is what happens when white flour is made.

In the UK, white flour is fortified to put back what is lost during milling. However, whole grain bread is made the way nature intended wheat to be used and usually contains more vitamins and minerals, including fibre, iron, calcium and vitamin B.

Eating foods with fibre helps to make you feel fuller for longer, which can reduce food consumption, helping you stick to a low-carb diet. Wholewheat bread also has a lower glycaemic index, which has a lower impact on blood sugar levels.

A wholemeal pitta bread typically has 3g of Protein and 4g of Fibre.

What are some healthy alternatives to bread?

If you are trying to limit your bread intake, there are several alternatives to bread that have a lower amount of carbohydrates. For example, many people use vegetables instead of bread when making a sandwich, burger or wrap. Cucumber or courgette is often used to make a sandwich; some people use lettuce instead of a tortilla wrap.

For a healthy breakfast alternative, try replacing white toast with a high-fibre cereal, such as jumbo oats with added nuts and berries. For a low-carb lunch option, swap your regular sandwich for a salad or a bowl of soup, such as leek and potato, carrot and lentil or sweet potato. If you normally have bread between meals as a snack, try having oatcakes and nut butter, houmous and carrot sticks, or a piece of fruit instead.

Aim for a single type of carbohydrate for your main meal, such as potatoes, rice or pasta (ideally wholemeal/brown varieties) instead of including additional bread. Also, try to have two or more portions of vegetables and a source of protein.

Switching to healthier alternatives is a great way to reduce the number of carbs you consume, without focusing solely on serving sizes.

Tuna lettuce wraps are a healthy snack alternative to bread.

You can find the recipe in our VERY LOW CALORIE RECIPES & MEAL PLANS book.