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Anonymous
There are complex carbohydrates and simple carbohydrates. Complex types take longer to digest and leave you feeling more full, so you snack less. Unfortunately for you, simple types, such as sugars, white bread, pastries, and pretty much everything in a bakery is rapidly digested and processed, making you also eat more. They are tasty too. They aren't bad in themselves, only that they allow you to consume more quickly than is desirable. There is a reason most caricatures of bakers are large sweaty men with rosy red cheeks.
Good choice on switching to grain bread. Typically, white<brown<wholemeal<seed, but this depends on flour type (High-protein or Average-protein milled wheat) and other grain types. Maybe try a wrap or tortilla type bread? More filling for less carbs. And like Subway's "5 grams of fat or less", avoid butter, spreads and also dressings, like mayonnaise.
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