For example, whole-wheat bread may boast a higher amount of fiber , while sprouted grains are richer in beta-carotene and vitamins C and E 1 , 2. Here is how one slice of several kinds of bread compares in nutritional content 1 , 3 , 4 :.
Bread is high in calories and carbs but low in protein, fat, fiber and many vitamins and minerals. However, the specific nutrient profile depends on the type of bread. Wheat products like bread contain gluten , a specific type of protein that helps dough rise and gives it an elastic texture. For example, celiac disease is an autoimmune disorder in which gluten damages the lining of your small intestine and impairs nutrient absorption 5.
Some people may also have a sensitivity to gluten, which can cause issues like bloating, diarrhea and stomach pain 6 , 7. For these individuals, wheat bread should be avoided altogether to prevent negative side effects. That said, gluten-free breads — typically made from tapioca, brown rice or potato flours instead of wheat flour — are also available.
Bread contains gluten, which can cause adverse side effects for people with celiac disease or gluten sensitivity. Bread is high in carbs — a single slice of white bread packs an average of 13 grams 3.
Some research suggests that eating foods with a high glycemic index GI — a measure of how quickly foods increase blood sugar levels — can lead to increased hunger and a greater risk of overeating 8.
One study in adults even linked consumption of high-GI foods to increased body weight 9. High-carb diets may also be associated with a greater risk of type 2 diabetes and metabolic syndrome, a cluster of health conditions that increase heart disease risk 10 , 11 , However, certain varieties such as whole-grain bread are also high in fiber, which can slow the absorption of sugar in your bloodstream to help stabilize blood sugar levels Studies indicate that upping your fiber intake may lower your risk of coronary heart disease, feed your beneficial gut bacteria and increase stool frequency to promote regularity 14 , 15 , Grains typically harbor antinutrients, compounds that block your body from taking in certain minerals.
In particular, grains are high in phytic acid , a type of molecule that binds to iron, zinc, magnesium and calcium and prevents their absorption 17 , For most people following a well-rounded, healthy diet, antinutrients should be of little concern. However, for vegans, vegetarians and those who base their diets around grains and legumes, antinutrients can contribute to serious nutritional deficiencies. Soaking and sprouting grains before baking is an easy and effective way to reduce antinutrient content and enhance nutrient absorption 19 , Grains contain antinutrients like phytic acid, which can block the absorption of minerals, such as iron, zinc, magnesium and calcium.
However, some types are enriched with extra micronutrients to boost their nutritional value and prevent deficiencies. Though the US does not currently mandate fortifying food products like bread, many manufacturers choose to enrich their products with these key vitamins and minerals Other countries, including Canada, have strict rules and regulations that require the addition of certain nutrients to many types of flour Rye bread may or may not be made from whole grains depending on the brand.
It can also be made from a mixture of refined grains and whole grains. A typical slice of rye bread provides 83 calories, about 1 gram of fat, 16 grams of carbohydrate, 1. Calories in a Slice of Bread by Brand and Variety.
The nutrient content in a slice of bread will vary from one brand and type of bread to the next. If you compare bread at the supermarket, you'll notice that the size and thickness of a slice can be significantly different from one loaf to the next. Even though whole-grain bread tends to be higher in calories, you're also getting the benefit of insoluble fiber—a kind of fiber that does not get absorbed by the body and promotes digestive health.
Here is a list of nutrition facts for a few popular brands and varieties of bread you'll likely find at the store. The healthiest bread for you will depend on your nutritional goals. You might be trying to reduce your sugar intake, increase your daily fiber, or eat more protein. Use the nutritional label rather than front-of-package product claims to guide your decisions.
Be sure to read them closely: the nutrition facts listed above are for a single slice of bread. When you check the nutrition label, you might see that two slices of bread listed as a single serving. That's because the typical amount consumed as a snack or as part of a meal an amount referred to as the "NLEA serving size" by industry experts is two slices of bread rather than one.
Bread provides calories energy primarily in the form of carbohydrates. Carbs are your body's preferred energy source. When you eat bread, you are providing your body with fuel for your daily activities. If you choose bread made from whole grains, you're also getting a source of fiber , which provides health and weight loss benefits.
Eating foods with fiber can help you to feel fuller and more satisfied. Weight loss experts generally recommend consuming foods with fiber if you're trying to lose weight. Fiber can help you feel more satisfied after eating less, which can be useful if you're trying to create the calorie deficit needed for weight loss.
A serving of some bread types can also be good source of important micronutrients including thiamin, selenium, and folate.
What is enriched bread? You will sometimes see the word "enriched" on a package of commercially prepared bread. Enriched foods have had the nutrients added back into them because these vitamins and minerals were stripped away during the manufacturing process. Enriched products are usually made from refined grains grains that have been processed so that the whole grain is no longer intact. Why is whole wheat bread better for my diet? Whole wheat bread generally contains more nutrients, including fiber.
Although a recent systematic review showed that eating foods with fiber is less likely to curb hunger and reduce total food consumption than is often claimed, dietary fiber intake is still associated with lower body weight. How do I know if my bread is made from whole grains? Don't rely on the front of the bread package to determine if your bread is made from whole grains. Many times, food manufacturers use words like "multigrain" to make their food sound healthier.
Instead, check the ingredients list. Whole grains like whole-wheat, wheat-berries, or whole oats will be listed as one of the first ingredients.
The Whole Grain Council provides a comprehensive guide to deciphering labels to find whole-grain foods. Is white bread bad for me? White bread provides calories energy but doesn't offer as much nutrition as whole grain bread. Our simple chart shows how many calories in a selection of well known bread, biscuit and cake products. Alternatively you can search our food database to find calories in over 60, foods and calculate the calories in your serving. Try it Free. Visitors rated brown bread as their number 6 favourite, while members ranked it 19th - perhaps because those keeping a regular food diary are aware that the fibre is lower than in wholemeal bread.
This bread has the lowest calories per slice at 28 - but then the slice is a mere Neither members or visitors rank this within their top 30, perhaps due to the tiny serving size Time and again research has shown that people who keep a food diary are more successful at losing weight - but not everyone wants to use an online diary, for some of us it's just easier to scribble stuff down.
Here's an easy and very economical way to do it. Need to Lose Weight? Enter your details to calculate your ideal weight range, and discover how soon you could reach it! Our visitors' favourite biscuit, the calories per cookie are relatively low at 49 per cookie, although the fat per g is the second highest. With the second higest calories per g and the higest carbs, low fat certainly doesn't mean low calorie! The digestive is eleventh most popular item with our members, while visitors to our website prefer a chocolate chip cookie.
Although the digestive is nearly 20 calories less per g, it is typically larger than a cookie and has over 20 more calories per serving. With the 4th highest calories per g, both members and visitors appear to realise that cake is a treat rather than a necessity and have kept it out of their top The good old fashioned French Stick is in at number 19 with members and a lofty number 6 with our visitors.
However, it's got the highest calories per serving at kcal for a small g baguette.
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