Bread, cheese
Category: Baked Products
Nutrition Highlights
Serving Size
Calories
196
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 (%) |
|---|---|
| Fat | 90 (45.8%) |
| Carbohydrate | 86 (43.8%) |
| Protein | 20 (10.2%) |
| Total | 196 (100%) |
Serving: 1 slice [48g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 22 (44.8%) |
| Water | 10 (21.1%) |
| Fat | 10.0 (20.8%) |
| Protein | 5.0 (10.4%) |
| Ash | 1.3 (2.8%) |
| Total | 48 (100%) |
Serving: 1 slice [48g]
Benefits
-
Bread provides carbohydrates that are broken down into glucose to give the body energy. It also contains B vitamins and fiber
-
Cheese is a good source of protein and calcium. Protein helps build and repair tissues throughout the body while calcium is important for bone health and other bodily functions
-
Together, bread and cheese provide a balanced mix of carbs, protein, fat, vitamins and minerals. The protein and fat in cheese helps slow digestion and prevents a spike in blood sugar after eating bread
-
Calcium from cheese works synergistically with fiber in bread to promote regularity and digestive health. Fiber also helps control appetite by making you feel full for longer
-
Bread and cheese snack can be more satisfying than either food alone. Combining them makes for an easy, nutritious snack or meal component that supports overall well-being
Risks
-
High in calories, fat and sodium. Eating too much can contribute to weight gain and increased risk of heart disease
-
High in saturated fat which increases LDL (bad) cholesterol levels and risk of heart disease and stroke
-
Some cheeses are high in sodium which increases blood pressure and risk of heart disease and stroke
-
Can trigger symptoms in people with lactose intolerance due to its milk content
-
Mold-ripened varieties may contain traces of mycotoxins produced by mold which are potential carcinogens
Additional Information
Bread, Cheese: Nutritional Benefits and Risks
Bread and cheese are two staple food items that have been consumed for centuries across various cultures. Both have their unique nutritional benefits and risks that can be explored to make informed dietary choices.
Bread is primarily a source of carbohydrates, providing energy to the body. It also contains essential nutrients such as dietary fiber, vitamins (B vitamins, vitamin E), and minerals (iron, magnesium, selenium). Whole grain bread, in particular, is rich in dietary fiber, which aids in digestion, helps maintain healthy blood sugar levels, and promotes heart health. Additionally, whole grain bread is often fortified with nutrients like folic acid, which is crucial for pregnant women to prevent birth defects.
Cheese, on the other hand, is primarily a source of protein and fat. It is also a good source of calcium, phosphorus, and vitamins (vitamin A, vitamin B12). Protein is essential for growth, repair, and maintenance of body tissues, while calcium and phosphorus are vital for bone health. Vitamin A is important for vision, immune function, and cell growth, while vitamin B12 plays a crucial role in red blood cell production and nerve function.
However, it is important to note that both bread and cheese come with certain risks that need to be considered. Bread, especially refined white bread, can have a high glycemic index, leading to rapid spikes in blood sugar levels. This can be a concern for individuals with diabetes or those trying to manage their weight. Additionally, some individuals may have gluten sensitivities or celiac disease, which necessitates avoiding gluten-containing bread.
Cheese, although nutritious, can also be high in saturated fat and sodium. Excessive consumption of saturated fat can increase the risk of heart disease, while excessive sodium intake can contribute to high blood pressure. It is essential to choose cheeses wisely and opt for lower-fat options or consume them in moderation to mitigate these risks. Additionally, some individuals may be lactose intolerant and need to avoid or limit cheese consumption due to its lactose content.
To make the most of bread and cheese while minimizing risks, it is advisable to opt for whole grain bread varieties that are lower in added sugars and higher in fiber. These can help regulate blood sugar levels and promote satiety. When it comes to cheese, opting for lower-fat options such as reduced-fat or part-skim varieties can help reduce saturated fat intake. Moderation is key, and portion control is important to avoid excessive calorie intake.
In conclusion, bread and cheese both offer nutritional benefits, but it is crucial to consider the risks associated with them as well. Selecting whole grain bread and lower-fat cheese options, along with practicing portion control, can help individuals enjoy the nutritional benefits of these food items while minimizing potential risks. As always, it is recommended to consult with a healthcare professional or registered dietitian for personalized dietary advice based on individual health conditions and goals.