Does Bread Make You Fat? Wholemeal Bread Recipe

Have you been told that eating bread make you fat? Have you been forbidden to lose weight?

If you answered yes to either question, this article is for you.

does wholemeal bread make you fat


Some studies have promoted the Mediterranean diet pattern as a model of healthy eating to prevent weight gain and the development of obesity.

The consumption of bread, which has been part of the traditional Mediterranean diet, continues to decrease in the world, because the opinion of the general public is that bread is fattening.


When the topic of bread comes up, what exactly are we discussing? Is consuming pre-frozen white bread equivalent to having a tin loaf or a wholemeal bread with sourdough? Are wheat bread, rye bread, and gluten-free bread all on the same level?

I'm sure you've already formulated your answer correctly.

In short, I give you my opinion:

Bread is an expendable food in our diet. We have more interesting carbohydrates at our disposal, but this does not mean you should eliminate them to lose weight if you like it.

It is a nutritionally dense food (250 kcal per 100 grams) and very rich in carbohydrates, so perhaps it is not a good idea to accompany all your meals with large amounts of bread.

If you decide to take it, you must be clear about several things.

On the one hand, we must avoid all bread made with refined flours and choose higher quality bread made with wholemeal flours rich in fiber.

On the other hand, avoid tinned and/or plasticized bread. If you have some time you can make your own bread with wholemeal flours.

Finally, it is very important that you control the amount according to your physical activity. If you don't move, I recommend you reduce your ration.


The hormonal effects of fiber are mediated by insulin and gastrointestinal hormones.

Fiber decreases insulin secretion and consequently reduces the risk of reactive hypoglycemia during the period following absorption, promoting satiety, increasing fat oxidation and decreasing fat storage.

Cholecystokinin, secreted by the cells of the small intestine, stimulates pancreatic secretion and the hypothalamic satiety center (study).

This is the big difference between consuming refined bread or bread with wholemeal flour.


We don't get fat from eating a single food, but from all our daily decisions.

That's why we must rethink whether we really know how to eat.

Some reviews (study) indicate that reducing consumption of white bread, but not wholemeal bread, within a Mediterranean-style eating pattern is associated with lower belly fat and weight gains.

Wholemeal Bread Recipe



  • 500 grams of whole wheat flour
  • 300 milliliters of water
  • Olive oil
  • 25 grams of yeast
  • A pinch of salt


    1. To begin with, take a bowl and add the flour and salt. Stir well to ensure they are thoroughly mixed.
    2. Slowly pour in the remaining ingredients, creating a small space between the flour mixture. Begin by adding water, followed by yeast and finally, olive oil.
    3. Combine all the ingredients in the bowl and stir until a homogeneous dough is formed.
    4. Cover the bowl with a cloth and allow the dough to rest for 30 minutes to an hour, or until it has doubled in size.
    5. Once the dough is ready, divide and knead it to your desired shape for the bread. Repeat the previous step by covering the loaves for another 30-60 minutes, or until doubled in size.
    6. Place the loaves in the oven and preheat to 220 degrees Celsius.
    7. And there you have it! Fresh, homemade bread ready for you to enjoy.

      Classic Wholemeal Bread

      If you're seeking pre-prepared bread, my suggestion is to consider two main factors:

      Firstly, ensure that the bread contains more than 75% whole wheat flour. Secondly, check that it's made using quality oils such as extra virgin olive oil.

      By scrutinizing the labels, you'll notice that numerous supermarket breads labeled as "whole wheat" consist of minimal whole wheat flour. These products use the term to attract unsuspecting buyers.

      Please share your preferred healthy bread in the comments section below!

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