The phrase “diet bread” is not fiction at all. Indeed, you can prepare a tasty and low-calorie product. And it's best to do it yourself. After all, such baked goods will consist only of natural and beneficial components for the body and will not contain additives that can harm the body. And thanks to the low amount of calories, this bread is recommended to be consumed not only by those losing weight and adherents of proper nutrition, but also by everyone who cares about their health.
Which bread is considered low-calorie and suitable for weight loss?
Those who want to lose extra pounds and maintain an attractive figure need to reliably know what kind of bread is considered dietary. This is a product that has a low glycemic index - the level of influence of a certain food product on the glucose level in the blood plasma.
Foods with a low glycemic index contain fewer carbohydrates and are therefore low in calories. And foods with a high glycemic index are high in calories. Since the body needs a calorie deficit to lose weight, in order to lose weight and not gain it again, it is necessary to reduce the caloric content of the diet.
Attention! Low-calorie bread is considered dietary and most suitable for weight loss.
Taking into account the glycemic index, the lowest-calorie bread is yeast-free bread (100 g contains about 170-180 kcal). In 2nd place is a product made from bran (calorie content - 227 kcal per 100 g). Yeast whole grain bread contains slightly more calories (229 kcal per 100 g).
But the rye product is not uniquely low-calorie and dietary, since it contains 240-259 kcal per 100 g. But this is still less than wheat bread, which contains from 242 to 265 kcal per 100 g. However, due to the fact that black bread is made from coarser flour, it contains more nutrients and plant fibers.
A real calorie bomb is baked goods made from corn flour. Per 100 g of such a product there are from 266 to 418 kcal. However, such bread is rich in vitamins and minerals.
The calorie content of a baked goods directly depends on the flour from which it is made. The lower the grade, the more it contains poorly digestible dietary fiber and the fewer calories. Therefore, those who cannot refuse wheat baked goods are recommended to eat products made from low-grade wheat flour. However, you should not include such food in your diet for a long time.
Be sure to check out: Diet cabbage salad: the best recipes Safe cleansing: flax seeds for weight loss Kefir on a diet: are alternatives possible Proper castling: how to replace high-calorie treats and allergenic foods on a diet
Effect of the product on weight loss
The calorie content of bran bread is not that low. The minimum value of kilocalories in a finished homemade product can be 220 per 100 grams of weight, and the maximum can exceed 400. Honey, sugar, various types of flour and fat are often added to such bread, which does not contribute to the lightness of the finished product. Ready-made breads often contain nuts and seeds, which also increase the energy value of the product and do not contribute to weight loss.
If you do not take into account all the ingredients of bran bread, relying only on its usefulness, you can fully replace one or two meals for the body with a couple of pieces of such a product.
When it comes to losing weight, it is important to consider what kind of bran bread a person eats. Although in any case, this baking is much more beneficial for weight loss than wheat or rye bread.
With bran, coarse fibers enter the body, which provoke the renewal of all vital processes:
- normalization of stool occurs even in cases where a person adheres to diets that cause constipation;
- saturation of the body occurs much faster due to the swelling of coarse fibers in the stomach and the creation of food volume;
- many vitamins and minerals enter and are absorbed into the body much faster, which provokes the establishment of metabolic processes and starts the process of losing weight.
At the same time, wheat bread with bran is less healthy than rye bread, since it contains gluten, which contributes to weight gain.
Crispbread as an alternative: is it possible on a diet?
The opinion that bread is a low-calorie product is wrong. 100 g of products contain, depending on the type and brand, from 310 to 360 kcal. Therefore, their use on a diet should be limited to 5 pieces per day. This is due to the fact that bread is rich in fiber, the digestion of which requires 200 kcal.
Only moderate consumption of bread on a diet will benefit the body. After all, they will help:
- improve metabolism;
- normalize blood pressure;
- reduce the load on the nervous system (it always increases on a diet);
- reduce cholesterol levels;
- reduce the likelihood of blood clots;
- improve the functioning of the circulatory system;
- normalize blood sugar levels;
- reduce the risk of developing diseases of the urinary and digestive tract.
We are compiling a list of the healthiest types of flour: whole grain, rye, corn
The presented review of flour varieties is based on the benefits for a healthy body. If you have a number of diseases or pathologies, eating food made from a particular flour may be contraindicated. Therefore, if you have or suspect the presence of diseases of the digestive tract, endocrine system organs, etc. It is recommended to consult a doctor.
Whole grain
The benefits of such flour are justified by the presence of all inclusions of whole grain in it. After all, the main amount of vitamins and minerals is contained in the grain shell, i.e. bran
Interesting! To obtain high-grade flour, you need to remove the grain shells as much as possible, so its benefits are low.
Whole wheat flour is rich in:
- vitamins E, H, B-group;
- calcium;
- manganese;
- iron;
- chrome.
It is extremely important that whole wheat flour is rich in fiber. It stimulates rhythmic contractions of the intestinal wall (peristalsis), which improves digestion and reduces the activity of putrefaction in the intestines.
Baked goods made from whole grain flour do not rise precisely because of their high fiber content.
Rye
In addition to the fact that rye flour contains fewer calories than wheat flour, it is much healthier than the latter. Rye flour is rich in:
- calcium;
- potassium;
- magnesium;
- iron;
- phosphorus;
- B-group vitamins, E.
Interesting! Due to the content of vitamin B9 (folic acid) in rye flour, products made from it should be consumed by those suffering from anemia.
Corn
Despite the high calorie content, eating baked goods made from corn flour will allow you to:
- improve the functioning of the digestive system;
- reduce the risk of stone formation in the urinary system;
- increase hemoglobin levels, reduce blood pressure;
- improve the condition of the skin;
- improve the supply of glucose and oxygen to the brain.
Features of cooking in the oven, slow cooker, bread maker
How to prepare dietary bread at home depends only on desire and the availability of appropriate equipment - there are no significant changes in the recipe. The only differences are in the cooking method.
In the oven
Since the oven is intended for baking only, you will have to knead the dough yourself before placing the dough in it. A definite advantage of baking in the oven is the speed of cooking. Cooking in the oven is suitable for those who want to enjoy the traditional taste of bread. Significant disadvantages:
- you need to set the temperature accurately;
- it is necessary to monitor the baking process;
- You need to independently determine the degree of readiness of dietary bread.
In a slow cooker
Making diet bread in a slow cooker is much easier. Kitchen appliances, in most cases, will not allow baked goods to burn or become soggy, since the baking mode is designed to cook food of optimal quality. Despite this, it is better to periodically monitor the baking process and the readiness of the baked goods.
Cooking diet bread in a slow cooker does not eliminate the need for kneading and maturing the dough. Technology can only bake bread, but not cook it yourself.
In the bread machine
Using a bread machine makes the baking process completely automated. You just need to add the ingredients necessary for diet bread and turn on the baking mode. Then the technology will do everything itself.
Top best homemade bread recipes
You can prepare dietary bread at home not only according to the recipes given below (the most popular ones are indicated), but also according to any others or your own. The key condition is the use of dietary ingredients. Otherwise, you won't be able to lose weight.
Protein
This dietary bread will not only not harm your figure, but will also supply the body with a significant amount of protein. In addition, you won’t be able to find its analogues in the store. To prepare protein diet bread, you need to take:
- almonds – 100g;
- flaxseeds - the same amount;
- wheat bran – 5 tablespoons;
- baking powder – 1 sachet;
- salt – 1 teaspoon;
- low-fat cottage cheese – 300-330 g;
- egg whites – 7 pcs.;
- 10-20 g of any seeds or the same amount of buckwheat or oat bran (future topping).
How to cook:
- Mix all the dry ingredients in a bowl (reserve 15-20 g of bran for sprinkling).
- Add to the mixture of cottage cheese and egg whites.
- Mix everything until a homogeneous consistency is obtained.
- Cover the form for future baking with baking paper.
- Moisten the walls with water and sprinkle with bran.
- Place the dough in a mold and decorate it with seeds or bran.
- Bake dietary bread for 50-60 minutes at a temperature of 160-170⁰C.
Since protein bread contains cottage cheese, it must be stored in the refrigerator.
According to Dukan in the microwave
To prepare dietary bread according to Dukan you need to take:
- 4 tbsp. spoons of oat bran;
- 2 chicken eggs;
- 2 tbsp. spoons of low-fat yogurt without additives;
- 1 teaspoon lemon juice;
- ½ teaspoon baking soda.
Preparation:
- Mix eggs and yogurt with bran.
- Suppress the soda and add it to the dough.
- Mix everything until smooth (preferably with a fork).
- Pour the dough into a special form and put it in the microwave.
- Bake diet bread for 5-6 minutes at maximum power.
With oat bran
To bake this dietary bread, take:
- 150 g whole grain flour;
- 4-5 tbsp. spoons of oat bran;
- 8 g olive oil;
- 70 ml low-fat kefir;
- 3 eggs;
- 10-15 g sesame seeds;
- spices to taste.
Preparation:
- Combine the components and mix thoroughly until a homogeneous mass is obtained.
- Shape the future bread (the dough will be sticky, so you need to periodically wet your hands with water).
- Bake the future dietary bread in the oven for 40-45 minutes at a temperature of 180-190⁰C.
Yeast-free with sunflower seeds
To bake diet bread without yeast, you need to take:
- 300 g whole grain flour;
- 300 ml low-fat or low-fat kefir;
- 1-2 tbsp. spoons of sunflower seeds;
- 1 teaspoon salt;
- ½ teaspoon of soda.
You can give the product a sweet taste by taking 1 teaspoon of sweetener.
Step by step cooking:
- Add salt and sweetener (if desired) to the flour and mix everything.
- Add soda to kefir and stir thoroughly.
- Pour kefir into flour and stir until a soft dough is obtained.
- Add seeds pre-roasted in a dry frying pan.
- Let the dough sit for ½ hour.
- Form a loaf and place it on a baking sheet covered with baking paper or in a mold.
- Shallow cuts are made on the top surface of the dough.
- Bake for 50-60 minutes at a temperature of 200⁰C.
Made from oatmeal
To prepare this dietary bread, take:
- 450 g oatmeal;
- ½ liter of low-fat kefir, fermented baked milk or yogurt without additives;
- 1 tsp. baking powder or soda;
- 10-15 g of flax, sunflower or pumpkin seeds or any other;
- 10 g sesame seeds.
Preparation:
- Mix all components.
- Transfer the dough into the mold.
- Bake for 40-45 minutes at a temperature of 180-190⁰C.
Bread with bran: recipe without yeast on kefir for the oven
Bran bread without yeast
Bran bread prepared according to this recipe remains tasty and fresh for a long time. The recipe for this bread without yeast became a real find for me, a lifesaver, so to speak. I had a bag of kefir lying around that needed to be disposed of urgently and there was no bread at home.
After scouring the Internet, I came across this simple recipe for making bread with kefir. And since I have kefir regularly, and I love bread, I consider this recipe to be a must-have.
products for yeast-free bran bread
- wheat flour 2 cups;
- kefir 1.5 cups;
- vegetable oil ½ cup;
- wheat bran 2 cups;
- soda ½ tsp;
- salt 1 tsp (to taste) more as possible
Making bran bread
1. In a separate cup, mix all dry ingredients: flour, bran, soda and salt.
mix dry ingredients
2. Separately mix the liquid ingredients kefir and vegetable oil.
mix liquid ingredients
3. Combine dry ingredients with liquid ingredients and knead the dough.
4. Form the dough into separate small round buns.
5. Place the buns on a baking sheet greased with vegetable oil.
6. Bake in the oven, temperature 200 degrees. After 20 minutes, the buns should be turned over and baked for another 10-20 minutes. The baking time after turning the bread can vary depending on what kind of oven you have. The average time is 20 minutes.
While our bread is baking, I would like to devote a few lines to our native yeast bread from the store. I did a little research and this is the information I found.
We all know that the main property of yeast is fermentation. This process is transmitted to the human body through bread. The fusel gas formed during fermentation enters the brain and negatively affects its functions. Memory, abilities for creative work and logical thinking deteriorate. Gradually, accumulating in the body, yeast weakens the immune system, destroying the beneficial intestinal microflora. Regular consumption of yeast-based products leads to weakened body resistance, increased susceptibility to the effects of ionizing radiation, carcinogens and other exogenous factors that disrupt the normal functioning of our body.
In addition, yeast has a negative effect on the reproduction of body cells, causing their chaotic division with the formation of benign and malignant tumors.
According to various studies, yeast accelerates the growth of tumor cells from 3 to 15 times. Please search for GOST 171 – 81. Look and read. I think you will be horrified by the information you see!
And be sure to watch this sensational video at the end of the article, which could be titled “If Russia does not die in the war. Then she will die from yeast.”
And I got such a beautiful and delicious bread with bran .
bread without yeast with bran
For the first course, for the second course, for the salad, and just for a sandwich, a wonderful piece of bread. Considering the minimal time it takes to prepare this bread, I consider this recipe a godsend for all busy people who work and lead a healthy lifestyle. Yes, there is a sweeter bread recipe. This is banana bread for those with a sweet tooth.
Main conclusions
- Eating dietary bread on a diet is allowed.
- The lowest calorie content is in yeast-free bread.
- It is best to prepare dietary bread from whole grain flour or bran.
- Diet bread should be consumed sparingly.
For a number of diseases, it is contraindicated to eat baked goods made from this or that flour. To avoid health problems, it is recommended to consult a specialized doctor about your diet.
Share your diet and low-calorie bread recipes by leaving comments on this page.
Home cooking
Bread with bran can be prepared in a bread machine or in the oven at home using ready-made dry bran. This ingredient can be added to all types of baked goods to increase your fiber intake. Today there are ways to prepare even quick dietary bran bread in the microwave, which will only take the housewife a few minutes of time.
For this bread you will need:
- 2 chicken eggs;
- 7 tablespoons of wheat bran;
- 2 tablespoons plain yogurt;
- half a teaspoon each of baking soda and lemon juice;
- salt and spices to taste.
Eggs, yogurt and bran are mixed well in a bowl, and then soda quenched with lemon juice is added. After mixing everything again, you can add salt and spices to the dough and pour the finished dough into a microwave-safe dish. The bun is cooked for 5 minutes at maximum power, after cooking it can be eaten immediately, since it does not contain flour, which is why regular baked goods are not recommended to be consumed hot. Bran bread without flour turns out to be quite light and dietary, it contains all the substances necessary for the body and at the same time this bread composition does not contain many calories.
Rye bread with bran is prepared quite simply in a bread machine. Rye bran is healthier than wheat bran, but this type of baking has a specific taste that not everyone will like. Sometimes housewives replace rye bran with oat bran. Bread made from oat bran is more tender, and its beneficial qualities are in no way inferior to its rye counterpart. A recipe for bread with rye or oat bran in a bread machine requires the following baking ingredients:
- 2 teaspoons yeast;
- 480 grams of wheat flour;
- 130 grams of rye flour;
- 2 teaspoons salt;
- 2 tablespoons sugar;
- 3 tablespoons of rye or oat bran;
- 25 grams of butter;
- 2 tablespoons of milk powder;
- 350 milliliters of water.
All ingredients are mixed together and placed in a removable bread maker bowl. The baking time for the product is 4 hours, unless there is a special function for this type of product in the machine menu. The bread, regardless of the type of bran, turns out very fluffy, tasty, with a golden brown crust and a spicy aroma.
