What kind of bread is considered dietary – healthy types with recipes from bran, whole grain and oatmeal

The content of the article

Almost the only flour product that is allowed to be consumed by most healthy diet systems for weight loss is diet bread. It contains a small amount of calories and saturates well due to the ingredients that make up the composition. Girls who follow their figure must definitely include such weight loss bread in their diet. You can not only buy it in the store, but also make it yourself at home.

What kind of bread can you eat when losing weight

The stores offer a huge variety of low-calorie flour products, so you can easily pick up something that will not cause a set of extra pounds and will be to your taste. What kind of bread can you lose weight:

  1. With bran. There is a lot of fiber in it, contributing to the removal of decay products from the body. It contains healthy amino acids, vitamins, complex carbohydrates.
  2. Rye. Well saturates, normalizes metabolism.
  3. Wholegrain. Contains grains for which the stomach needs a lot of time to digest. It quickly causes a feeling of fullness..
  4. Yeast-free. Eliminates digestive problems.
  5. Bread rolls. Products from wheat, pearl barley, buckwheat, first soaked, and then separated from moisture and pressed into briquettes. They contain a lot of fiber, complex carbohydrates, for this reason they saturate for a long time.

What is diet bread

It is necessary to clearly understand which products fit this concept. Diet bread is a low-glycemic flour product. This indicator characterizes the degree of impact of a particular food on blood sugar. If the index is low, then the person will quickly get enough faster. You can determine it by carefully studying the composition of the product. The highest glycemic index is for premium grade wheat flour, baking powder, and butter additives. If any of these components is present in the bakery product, then it cannot be called dietary..

Nutritionist tips for choosing products:

  1. Pay attention to bran. It has a very low glycemic index..
  2. Whole-grain flour cereals.

Is it possible to eat brown bread when you are losing weight

Baking made from rye flour is considered useful for the body and is familiar to everyone since childhood. Eat brown bread when you can lose weight, but in moderation. It must be baked from wholemeal. Products from it retain a lot of nutrients, fiber. It will be especially useful to eat a slice in the morning. This will help activate digestive processes..

Black homemade bread

Types of Diet Bread

There are a lot of products offered by modern stores, which is why it is sometimes very difficult to make your choice. There are several types of diet bread:

  1. Rye. Low glycemic index, rich in magnesium, iron, phosphorus, vitamins..
  2. Grain. Calorie rye, but in moderation, such bread with a diet will not cause harm. Contains coarse fibers whose consumption helps to improve bowel function.
  3. With bran. It saturates well. Bran swells in the stomach, so that a person can not eat many other foods. If you are thinking about which one is less high-calorie, feel free to take the bran.
  4. Alive. Contains many trace elements and amino acids. Digestion requires a lot of energy, which contributes to weight loss..
  5. Achloride or salt-free. Contains whey.
  6. Biobread. It consists of several types of wholemeal flour. It does not contain flavorings, flavor enhancers, preservatives, baking powder. Prepared with natural sourdough.


The product is made from wholemeal flour. There are elements of whole grains: germ, bran. Whole grain bread is rich in fiber, which helps to remove toxins from the body. It contains a complex of vitamins that lower cholesterol. It saturates for a long time, reduces the risk of developing diabetes. Tips for choosing:

  1. Whole-grain flour products cannot be lush and white..
  2. The composition should not be enriched, natural, multi-grain flour.
  3. Calories can range from 170 to 225 kcal per 100 g.

From bran

It has many useful properties:

  1. Bran contains a lot of dietary fiber that regulates and cleanses the intestines.
  2. Lowers blood sugar.
  3. Prevents constipation.
  4. Improves the functioning of the digestive system, helps nutrients to be better absorbed.
  5. Increases hemoglobin level. Improves blood composition.

The most useful dietary baking, where about 20% of the husks of grains. An adult is allowed to eat no more than 300 g of such a product per day, the main part is preferably consumed before lunch. Diet baking with bran will not only help to lose weight, it very quickly saturates and helps to normalize the intestines. The main advantage is that it is rich in vitamins and minerals, which the body lacks when dieting..

Bran bread with seeds and spices

What kind of coarse bread is sold in stores

Almost every manufacturer offers several types of dietetic flour products that can be replaced with white ones. In stores you can buy such coarse bread:

  • with bran;
  • biobread;
  • with granola;
  • corn;
  • peeled rye flour;
  • diabetic;
  • without yeast;
  • Gray;
  • achloride;
  • vitamin.

Diet Bread Recipe

If you learn how to make baking yourself at home, you will be one hundred percent sure that it includes only high-quality and useful components. You will be able to choose a bread recipe for a diet whose taste will meet all your requirements. Products are baked in the oven, slow cooker. It is especially convenient to make them with a bread machine. This device not only bakes the product, but also carries out the dough kneading. Remember some simple recipes and be sure to use them..

In the oven

  • Cooking time: 125 min.
  • Servings Per Container: 8 Persons.
  • Energy value of the dish: 1891 kcal.
  • Purpose: diet.
  • Cuisine: European.
  • Difficulty: medium.

The first recipe in the oven that you will familiarize yourself with is very unusual. In the composition of baking there is not a gram of flour. They put bran, cottage cheese, eggs. It turns out not only low-calorie, but also very tasty, which is very important for people eating diet foods. It is recommended to use a product prepared according to the following option in the morning or for lunch.


  • eggs – 8 pcs.;
  • ground coriander – 1 teaspoon;
  • fat-free cottage cheese – 240 g;
  • salt – 2 tsp;
  • oat bran – 375 g;
  • dry yeast – 4 tsp;
  • wheat bran – 265 g.

Cooking method:

  1. Using a meat grinder, mill or other suitable object, grind and mix two types of bran. Pour them into a deep bowl.
  2. Add yeast, eggs, mix everything carefully.
  3. Enter the grated cottage cheese. Pour coriander, salt. Knead the dough.
  4. Cover one deep silicone mold with parchment. Put the mass on it, flatten and let stand for about half an hour.
  5. Preheat the oven to 180 degrees. Place the pan on the pan and cook for an hour.
  6. Moisten the crust of the finished loaf with warm water. Cover the dish with a towel. Cut diet baking is recommended after complete cooling.

Dietary Cornmeal Bread

Ducan bread recipe in the oven

  • Cooking time: 65 min.
  • Servings Per Container: Six.
  • Calorie dishes: 1469 kcal.
  • Purpose: diet.
  • Cuisine: European.
  • Difficulty: medium.

The recipe for bread according to Ducane in the oven is easy, it will take a little more than an hour to repeat it. Pastries prepared in this way are allowed to eat at all stages of the diet, but with “Attack” you should not add grain there. A loaf of bread is good for making light sandwiches. It is prepared on kefir with the addition of bran, eggs, seeds. If you wish, you can add chopped greens to the test.


  • oat bran – 8 tbsp. l .;
  • ground pepper – a pinch;
  • flaxseeds – 1 tsp;
  • wheat bran – 4 tbsp. l .;
  • soda – 1 tsp;
  • eggs – 2 pcs.;
  • sesame seeds – 1 tsp;
  • salt – 2-3 pinches;
  • low-fat kefir – 1.25 cups.

Cooking method:

  1. Grind bran. Combine them with eggs, salt, pepper.
  2. Dissolve soda in kefir so that it is extinguished. When adding a fermented milk product, knead the dough.
  3. Immediately put the mixture into the mold and let it brew a little.
  4. Preheat the oven to 180 degrees.
  5. Sprinkle the crop with two kinds of seeds. Put in the oven. Cook 40 minutes.

Homemade kefir bread according to Ducan

Ducane bread recipe in a slow cooker

  • Cooking time: 75 min.
  • Servings Per Container: Two.
  • Calorie dishes: 597 kcal.
  • Purpose: diet.
  • Cuisine: European.
  • Difficulty: medium.

If you don’t have an oven or don’t like to use it, remember the popular Ducane bread recipe in a multicooker. Making such diet baking is very easy. It should turn out delicious and well complement any diet dish, both the first and main, can be used as the basis for sandwiches. The slice contains very little calories.


  • oat bran – 8 tbsp. l .;
  • salt – 2 pinches;
  • dry herbs – 2 tsp;
  • baking powder – 2 tablespoons;
  • eggs – 4 pcs.;
  • wheat bran – 4 tbsp. l .;
  • fat-free cottage cheese – 4 tbsp. l.

Cooking method:

  1. In a large bowl, carefully beat the eggs with salt.
  2. Add dry herbs, baking powder.
  3. Grind bran in any way convenient for you. Add them to the egg mass, kneading the dough.
  4. Enter the mashed curd. Stir mass until smooth..
  5. Lubricate the multi-pan with a minimum amount of vegetable oil. Spread the dough on it.
  6. Cook on Baking for 40 minutes. After the specified time, gently turn the bun over and leave it in the appliance for another 10 minutes to brown.

Ready-made homemade bread with sesame seeds according to Ducan

Recipe for bread with bran in a bread maker

  • Cooking time: 195 min.
  • Servings Per Container: 6 Persons.
  • Energy value of the dish: 1165 kcal.
  • Purpose: diet.
  • Cuisine: European.
  • Difficulty: easy.

The recipe for bran bread in a bread machine will appeal to all owners of this kitchen appliance. The baking process takes a lot of time, but manual kneading is not necessary. You just need to load all the products in the form of a bread machine, choose the appropriate mode, and the device will independently prepare the dough, let it fit. Eating it is absolutely safe; it contains few calories..


  • water – 0.2 l;
  • flaxseeds – 2 tbsp. l .;
  • wheat bran – 4 tbsp. l .;
  • rye flour – 0.2 kg;
  • vegetable oil – 4 tbsp. l .;
  • kefir – 0.4 l;
  • dry yeast – 2.5 tsp;
  • salt – 1 tsp;
  • sugar – 2 tablespoons;
  • wheat flour – 0.5 kg.

Cooking method:

  1. Pour heated water and kefir into the bread maker form.
  2. Add salt and sugar.
  3. Add bran, crushed to a state of flour. Add flaxseed.
  4. Pour in a bucket of sunflower oil.
  5. Sift both types of flour, add to other products.
  6. Add yeast.
  7. Set the mode to “Basic” (the name may differ depending on the model of the appliance, the main thing is that the total cooking time is three hours). The degree of roast crust can be set at your discretion. Three hours later, remove the finished roll from the bread machine, serve. Do not cut hot.

Chopped bread with walnuts

Dietary bread in a slow cooker

  • Cooking time: 115 min.
  • Servings Per Container: Three.
  • Energy value of the dish: 732 kcal.
  • Purpose: diet.
  • Cuisine: European.
  • Difficulty: medium.

Fragrant diet bread in a slow cooker is preparing quickly. In the refrigerator, it will remain fresh for almost a week, will not turn black and will not deteriorate. Making diet baking is easy, you need to prepare the ingredients, knead the dough, place in the appliance bowl and bake in a certain mode. The loaf turns dark, with a dense structure and a terrific smell.


  • water – 150 ml;
  • sugar – half a tablespoon;
  • ground coriander – 0.5 tsp;
  • malt – 0.5 tbsp. l .;
  • rye sourdough – 200 ml;
  • salt – a pinch;
  • vegetable oil – 1.5 tbsp. l .;
  • oatmeal – 175 g;
  • rye flour – 175 g.

Cooking method:

  1. Put malt, sugar, salt in a large bowl. Shuffle.
  2. Add chopped coriander.
  3. Pour in vegetable oil and water, mix the ingredients carefully.
  4. Add both varieties of flour after sifting.
  5. Pour in the leaven gradually, starting to knead the dough.
  6. Having received an elastic and homogeneous mass, place it in the multicooker bowl, after having greased the walls and the bottom with vegetable oil.
  7. Set the mode in which the temperature will be maintained at 40 degrees. Keep it like this for about 8 hours.
  8. Turn on “Baking” for an hour. Cool the loaf, cut and serve.

Three slices of bread on a plate

Protein Bread Recipe

  • Cooking time: 135 min.
  • Servings Per Container: 4 Persons.
  • Calorie dishes: 1821 kcal.
  • Purpose: diet.
  • Cuisine: European.
  • Difficulty: medium.

If, in addition to other qualities, in diet baking, you value variety, remember the recipe for protein bread. It contains a little more calories than previous flour products, but it turns out to be pleasant to the taste, not at all fresh. Unlike other types of diet baking, protein does not come out clogged and dense, but slightly lush, soft. Learning to cook with this recipe is a must-have for all people who want to lose weight..


  • whole wheat flour – 100 g;
  • salt – 2 tsp;
  • wheat bran – 40 g;
  • baking powder – 20 g;
  • sweet almonds – 200 g;
  • egg whites – 14 pcs.;
  • flaxseeds – 200 g;
  • fat-free cottage cheese – 0.6 kg;
  • sunflower seeds – 80 g.

Cooking method:

  1. Turn on the oven in advance to warm up to 180 degrees.
  2. Pour the sifted flour into a bowl, bran, mix.
  3. Add salt, baking powder, almonds, flax seeds.
  4. In portions, add grated cottage cheese to the mass.
  5. Put the squirrels whipped until thick lush foam.
  6. Put the dough in the mold. It is necessary to sprinkle iron with flour, silicone can be used immediately.
  7. Sprinkle the crop with sunflower seeds.
  8. Put it in the oven for an hour. Remove the loaf only when it has completely cooled down..

Homemade Protein Bread

Rye bread with bran

  • Cooking time: 255 min..
  • Servings Per Container: Five.
  • The energy value of the dish: 1312 kcal.
  • Purpose: diet.
  • Cuisine: European.
  • Difficulty: medium.

Home-made rye bread with bran is much tastier than any store-bought rye bread, somewhat reminiscent of Borodino, but still superior to it. You can also prepare such dietary baking in special electrical appliances, but now you will be presented with a recipe using an ordinary oven. Be sure to take note of this amazing recipe..


  • milk – 0.25 l;
  • rye bran – 60 g;
  • sugar – 0.5 tsp;
  • rye flour – 150 g;
  • salt – 1 teaspoon;
  • wheat flour – 180 g;
  • lean oil – 45 ml;
  • dry yeast – 2 tsp.

Cooking method:

  1. Mix warm milk with yeast and sugar. Leave briefly in a place where there are no drafts. The liquid should be covered with a froth..
  2. When the fermentation takes place, pour in the vegetable oil and salt. Mix gently.
  3. Enter twice sifted wheat flour. Stir until the mass is uniform and thick..
  4. Introduce bran, rye flour in small portions. Don’t stop stirring.
  5. When the mass becomes dense, lay it on a wooden board. Keep kneading with your hands.
  6. Cover the dough with a towel or wrap and keep warm for an hour.
  7. Grease the mold with vegetable oil.
  8. Mash the dough. Put it on the form. Leave for another hour to come..
  9. Preheat the oven to 185 degrees.
  10. Use a sharp knife to make several shallow diagonal cuts on the test. Put the mold in the oven for an hour and a half.

Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.

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