Bread, chapati or roti
Category: Baked Products Characteristics: Plain, Commercially Prepared
Nutrition Highlights
Serving Size
Calories
202
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 126 (62.5%) |
| Fat | 46 (22.6%) |
| Protein | 30 (15.1%) |
| Total | 202 (100%) |
Serving: 1 piece [68g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 32 (46.4%) |
| Water | 22 (33.0%) |
| Protein | 7.6 (11.2%) |
| Fat | 5.1 (7.5%) |
| Ash | 1.3 (1.9%) |
| Total | 68 (100%) |
Serving: 1 piece [68g]
Benefits
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Good source of carbohydrates which provide energy. Carbohydrates from whole grains like wheat also provide fiber
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Contains B vitamins like thiamin, niacin and folate. These B vitamins are important for energy production and cell function
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Provides protein in small amounts. Protein is needed for growth, repair and maintenance of body tissues
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Contains minerals like iron, selenium, magnesium and phosphorus in small amounts. These minerals are important for many functions in the body
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Low in fat and calories. Makes for a good addition to a balanced diet when consumed in moderation
Risks
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Can be high in calories and carbohydrates if consumed in large quantities without considering daily calorie needs
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Contains gluten which can cause digestive issues in people with celiac disease or gluten sensitivity
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Made with refined flour which lacks fiber and many nutrients compared to whole grain versions
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May contain preservatives, dough conditioners and other additives depending on brand and preparation method
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Eating only bread, chapati or roti as a staple without balancing with other foods can lead to nutritional deficiencies over time
Additional Information
Bread, chapati or roti, plain, commercially prepared, is a staple food consumed by millions of people worldwide. It is made from various grains, such as wheat, barley, or corn, and provides essential nutrients that contribute to a balanced diet. However, it is crucial to understand both the nutritional benefits and potential risks associated with this food item.
Nutritional Benefits:
1. Carbohydrates: Bread, chapati or roti, is an excellent source of carbohydrates, which are the primary energy source for our bodies. Carbohydrates provide fuel for our brain and muscles, helping us perform daily activities efficiently.
2. Fiber: Whole-grain bread, chapati or roti, contains dietary fiber, which aids in digestion and promotes bowel regularity. Fiber also helps in maintaining a healthy weight by providing a feeling of fullness, reducing overeating.
3. B Vitamins: Bread, chapati or roti, is often fortified with B vitamins, including thiamin, riboflavin, niacin, and folate. These vitamins are essential for energy production, maintaining healthy skin, and supporting the nervous system.
4. Minerals: This food product is a good source of minerals like iron, magnesium, and selenium. Iron is necessary for the production of red blood cells and oxygen transport, while magnesium contributes to bone health and muscle function. Selenium acts as an antioxidant, protecting cells from damage.
5. Low in Fat: Plain bread, chapati or roti, is typically low in fat, making it a healthier choice compared to other high-fat options like pastries or fried snacks. It can be part of a balanced diet for individuals aiming to manage their weight or reduce their fat intake.
Potential Risks:
1. Gluten Sensitivity: Wheat-based bread, chapati or roti, contains gluten, a protein that can cause adverse reactions in individuals with gluten sensitivity or celiac disease. These conditions require strict avoidance of gluten-containing products.
2. High Glycemic Index: Some types of bread, particularly those made from refined grains, have a high glycemic index. This means they can cause a rapid spike in blood sugar levels, which may be problematic for individuals with diabetes or those aiming to control their blood sugar levels.
3. Additives and Preservatives: Commercially prepared bread, chapati or roti, may contain additives and preservatives to enhance shelf life and improve texture. Some individuals may be sensitive to these additives, experiencing adverse reactions like headaches or digestive issues.
4. Sodium Content: Certain commercially prepared bread products may have a high sodium content, which can contribute to high blood pressure and increase the risk of heart disease. It is essential to read labels and choose lower sodium options whenever possible.
To maximize the nutritional benefits and minimize potential risks of bread, chapati or roti, consider the following tips:
- Opt for whole-grain varieties to increase fiber intake and promote better digestion.
- Choose bread, chapati or roti, with minimal additives and preservatives.
- If gluten-sensitive, select gluten-free alternatives made from grains like rice, quinoa, or buckwheat.
- Monitor portion sizes to avoid excessive calorie intake, especially if weight management is a concern.
- Enjoy bread, chapati or roti, as part of a well-rounded meal, incorporating other nutrient-dense foods like lean proteins, vegetables, and fruits.
In conclusion, bread, chapati or roti, plain, commercially prepared, can be a nutritious addition to a balanced diet. It provides carbohydrates, fiber, B vitamins, and minerals while being low in fat. However, it is crucial to be mindful of potential risks such as gluten sensitivity, high glycemic index, additives, preservatives, and sodium content.