But if you’re like me, and you do not want to give up the bread just to be skinny, the answer may be not in the amount you eat but also the kind of bread you eat.
So what's the trick to eat bread and not gain weight?
You need to know which bread is best for weight loss. After all, not all are created equal. Research has shown that refined white bread from flour is associated with weight gain and fat stomach – but that whole grain bread (not whole wheat per se) can contribute to weight loss.
THE TOP THREE BREADS YOU CAN ALWAYS CONSIDER
1. Ezekiel Bread
Ezekiel bread stands from the rest because it is made without added sugar and from sprouted grains. The process of germination increases the amount and bioavailability of vitamins, such as vitamin C and minerals, such as folate and lysine, so Ezekiel’s bread is super nutritious. Ezekiel bread is an incredible choice for vegetarians because it is made of wheat, barley, peas, lentils, prosa, and sesame.
2. Flaxseed Bread
For heart-healthy omega-3 fatty acids, fish oil and oily fish are generally the best complements to the animal’s source. But for vegans, this is not an option (i.e., animal by-products are not allowed). Flaxseed bread is, therefore, an excellent alternative to your usual bread. Research shows that flaxseed and flax bread can reduce the risk of heart disease, cancer, stroke, and diabetes.
3. Oat Bread
Oat has always been promoted as one of the healthiest sources of good carbohydrates. They slowly digest and make you feel fuller, longer. This is due to their high fiber source, which reduces cholesterol called beta-glucans and has also been shown to reduce some types of cancer, such as colon cancer, diabetes, digestive problems, and heart disease. Oat is also more beneficial with wheat proteins (about twice as much), which is helpful if you are trying to develop and repair the muscles. They have a lot of vitamins such as vitamin E and nutrients such as iron and calcium.
HERE'S THE HEALTHIEST BREAD YOU'LL EVER MAKE
Vegan Nine Grain Whole Wheat Bread Recipe
1 ½ cups + 2 Tablespoons warm water
1 ¼ teaspoons active dry yeast
2 ¾ cups whole wheat flour
2 Tablespoons + 1 teaspoon rolled oats
2 Tablespoons + 1 teaspoon amaranth
2 Tablespoons + 1 teaspoon buckwheat
2 Tablespoons + 1 teaspoon quinoa
2 Tablespoons + 1 teaspoon barley
2 Tablespoons + 1 teaspoon millet
2 Tablespoons + 1 teaspoon spelt
2 Tablespoons + 1 teaspoon kamut
1 ¼ teaspoons salt
1) Activate your yeast
In a small mixing bowl, whisk together the warm water and yeast. let the mixture sit for about 10 minutes so the yeast activates.
2) Whisk together the flour and oats
In a medium mixing bowl, whisk together the flour and oats.
3) Make your pre-ferment, or poolish
Add the wet ingredients to the bowl containg the dry ingredients and mix it with a spoon for about 1 minute so it’s just incorporated. Cover the bowl with a plastic bag or a plate and allow the mixture to sit until it has doubled in size, about 1 ½ hours. Transfer the covered bowl to the refrigerator for 12 to 24 hours. This step helps break out more sugars from the flour that the yeast can use to develop flavor. It also softens the bran on the wheat for a softer crumb.
4) Soak your grains
Rinse the amaranth, buckwheat, quinoa, barley, millet, spelt and kamut. Transfer them to a medium mixing bowl and soak for about 24 hours.
5) Mix the dough and allow it to rise
Remove the grains and flour mixtures from the refrigerator. Drain the grains and add them to the bowl containing the flour and yeast. Sprinkle in the salt and knead in the grains until well incorporated, about 4 minutes. Cover the bowl with a plastic bag and let it rise until doubled in size, about 3 hours.
6) Place the dough in the loaf pan and allow it to proof or rise one last time
Roll the dough out into a square with edges that are the length of your loaf pan. Gently roll up the dough into a cylinder and place it in a lightly oiled loaf pan. Let it sit covered with a plastic bag until it reaches about 80% to 90% of its intended size, which should be about 40 to 60 minutes. The dough should now be domed. The proofing stage is where the dough takes most of it’s shape. It’s important to leave room under the plastic bag so the dough can rise sufficiently.
7) Bake the bread to perfection
Preheat your oven to 375F (191C). Remove the plastic bag so the dough can rest for about 10 minutes while your oven is preheating. During the baking process, the dough will rise another 10% to 20% of its intended size in the process known as oven spring. Bake until the internal temperature of the dough is 180-190F (82-88C) when read by an instant-read thermometer or until the bread sounds hollow when the underside of the loaf pan is tapped with a blunt object such as a rolling pin. This should take about 45 minutes. Rotate the loaf 180 degrees in the oven halfway through the baking duration for even baking.
8) Allow the bread to cool slightly before removing from the loaf pan
Remove the bread from the loaf pan after about 15 minutes. Allow the bread to cool on a wire rack until it’s room temperature. This bread is best stored covered in a cool dark place or pre-sliced and stored in a plastic freezer bag in the freezer. This recipe makes one loaf of Vegan Nine Grain Whole Wheat Bread.
Research Source: Well + Good
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