From fluffy to fit: The best rolls to eat when you're watching your weight

Many individuals opt for rolls over bread, commonly eaten with breakfast and dinner and sometimes dipped in a flavorful sauce. Fresh rolls, soft on the inside and crispy on the outer layer, are always a delight. However, certain types may not align with your weight-loss goals and thus should be avoided.

Supermarkets offer a wide variety of rolls differing in composition, appearance, size, color, and add-ins. Rolls are a daily staple for many, including in Poland where, according to data from the Central Statistical Office, the average local consumes about 80 pounds of rolls and bread per year.

Dieting does not necessarily mean giving up this beloved food item. A balanced diet can include all types of food in healthy proportions. Rolls provide a good source of carbohydrates which are essential for energy supply, plus they contain fiber, an important component of weight loss helping in maintaining fullness and improving bowel movement.

Quantity and quality both matter when it comes to consuming rolls. Paying attention to the type of flour used for baking the rolls and being aware of their composition are important. As a rule of thumb, rolls with fewer ingredients are often healthier. Rolls baked from rye, spelt, or buckwheat flour are better choices.

Rolls made from white wheat flour should be avoided. They are high in carbohydrates, particularly simple carbs, and lack fiber. Moreover, they consist of a number of unnecessary additives, like leavening agents. Eating such bread causes rapid spikes in blood glucose levels and can add empty calories due to their high caloric content, like dairy or Parisian rolls.

So, a better choice would be rolls made from multi-grain, rye, or buckwheat flour with added grains, such as flax, sunflower and pumpkin seeds or oat flakes. These types of bread contain fiber and nutritious ingredients.