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‘How Can I Eat Bread Without Gaining Weight?’ Health Advice for Women Over 40

"We know refined white bread is the devil when it comes to weight gain."

Do you have to give up all bread if you want to lose weight? For many of us, that’s going a bit too far. Bread in all of its forms (just think: steaming sourdough, toast and jam, banana nut loaf) is so delicious that it’s hard to imagine a life without it. Fortunately, we don’t have to live without all bread. Nutrition experts Mira Calton, CN, and Jayson Calton, PhD answered one of our reader’s burning questions on the topic.

Q: I lost weight on a low-carb diet, but I want to start eating bread again. How can I do this without gaining it all back?  

A: We know refined white bread is the devil when it comes to weight gain. The lack of fiber causes blood sugar to skyrocket and makes us hungry for more. But it turns out there’s an even better option than wheat: whole-grain rye bread. In one study, subjects who ate rye bread lost more weight than those who ate wheat.  

Why? A recent study in the journal Nutrients found that rye grains can increase the amount of bacteria that produce a fatty acid known as butyrate, which has been shown to prevent obesity in mice on high-fat diets. If the taste of rye bread is too strong for you, try using use rye flour in most baked goods (they may even stay fresh longer). Start by substituting just half of the all-purpose flour, and gradually increase the amount as you acquire a taste for it.  

Put FIRST to work for you.

Nutrition experts Mira Calton, CN, and Jayson Calton, PhD, are leading authorities on nutrition and micronutrient deficiencies. They are also the bestselling authors of Rebuild Your Bones: The 12-Week Osteoporosis Protocol. To ask them a question, send an email to

This article originally appeared in our print magazine, First For Women.

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