Bread, protein (includes gluten)
Category: Baked Products
Nutrition Highlights
Serving Size
Calories
69
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 | 50 (71.9%) |
| Protein | 14 (19.9%) |
| Fat | 5.6 (8.1%) |
| Total | 69 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 12 (43.8%) |
| Water | 11 (40.0%) |
| Protein | 3.4 (12.1%) |
| Fat | 0.6 (2.2%) |
| Ash | 0.5 (1.9%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
-
Bread provides protein, which is important for growth, development and maintenance of muscle mass. Protein helps the body build and repair tissues and make enzymes, hormones and other body chemicals
-
Gluten, a type of protein found in wheat and some other grains, provides structure and elasticity to bread. This allows bread to rise and have a soft, airy texture
-
Protein from bread can help you feel full for longer and aid weight control by increasing the thermic effect of food. This means your body burns more calories digesting protein than other nutrients
-
Gluten contains amino acids that are important building blocks of protein for the body. These include glutamine, which has roles in muscle growth, immune function and cell repair
-
Protein from bread can help maintain muscle mass as we age. It may also support bone health by aiding calcium absorption and bone mineral density
Risks
-
Gluten sensitivity or intolerance. Gluten is a protein found in wheat, barley and rye. For those with celiac disease or non-celiac gluten sensitivity, consuming gluten can cause digestive issues like bloating, pain, and diarrhea
-
High in calories. Bread is generally high in calories depending on ingredients and toppings added. Consuming too much can contribute to weight gain
-
High in carbs. Bread is made from grains which are broken down into sugar (glucose) during digestion. Those watching carbs or on low-carb diets may want to limit intake
-
Lack of fiber. While whole grain breads provide fiber, many white breads are stripped of their fiber-rich bran and germ during processing
-
Nutrient deficiencies. Bread alone does not provide a balanced variety of vitamins, minerals and other important nutrients. It is best consumed as part of an overall healthy diet
Additional Information
Bread, Protein (includes gluten)
Bread is a staple food consumed worldwide, and it comes in various forms, including whole wheat, white, multigrain, and many more. When it comes to bread, protein is a primary attribute that contributes to its nutritional value. Protein is an essential macronutrient required for numerous bodily functions, including building and repairing tissues, producing enzymes and hormones, and supporting a healthy immune system. However, it is important to note that bread also contains gluten, which can pose risks for individuals with certain health conditions.
Nutritional Benefits:
1. Protein Source: Bread, particularly whole wheat or multigrain varieties, can be a valuable source of protein in the diet. Protein is crucial for muscle development and repair, and it also helps to keep you feeling full and satisfied after a meal.
2. Energy Provider: Bread is a significant source of carbohydrates, which are the body's primary energy source. The carbohydrates in bread are broken down into glucose, providing fuel for the brain and muscles, aiding in concentration and physical performance.
3. Dietary Fiber: Depending on the type of bread, it can be a source of dietary fiber. Whole wheat or whole grain breads tend to be higher in fiber, which promotes healthy digestion, helps regulate blood sugar levels, and supports heart health.
4. Micronutrients: Bread often contains essential vitamins and minerals, such as B vitamins (including thiamin, riboflavin, and niacin), iron, and selenium. These nutrients play vital roles in energy metabolism, red blood cell production, and antioxidant defense.
Risks:
1. Gluten Sensitivity: Bread contains gluten, a protein found in wheat, barley, and rye. Individuals with celiac disease, an autoimmune disorder, must strictly avoid gluten as it triggers an immune response that damages the small intestine. For these individuals, consuming bread can lead to severe digestive issues, nutrient deficiencies, and long-term health complications.
2. Non-Celiac Gluten Sensitivity: Some people may experience adverse symptoms after consuming gluten, even without having celiac disease. This condition is known as non-celiac gluten sensitivity (NCGS). Symptoms may include bloating, abdominal pain, diarrhea, and fatigue. In such cases, individuals may choose to avoid gluten-containing bread to alleviate symptoms.
3. Blood Sugar Impact: Certain types of bread, particularly refined white bread, can cause a rapid increase in blood sugar levels. This can be problematic for individuals with diabetes or those aiming to manage their blood sugar levels. Opting for whole wheat or whole grain bread, which contains more fiber, can help mitigate this risk as fiber slows down the absorption of sugars into the bloodstream.
4. Caloric Density: Bread, especially when consumed in large quantities or with high-calorie toppings, can contribute to excessive calorie intake. This may be a concern for individuals trying to manage their weight or those who are sedentary. Moderation and portion control are essential when including bread in the diet.
In conclusion, bread, particularly when it includes protein, offers several nutritional benefits such as being a source of protein, energy, dietary fiber, and essential micronutrients. However, it is crucial to consider the risks associated with gluten for individuals with celiac disease or non-celiac gluten sensitivity. Additionally, the impact on blood sugar levels and caloric density should be considered for those with specific dietary goals. As with any food, it is important to make informed choices and incorporate bread into a balanced diet that suits individual needs and preferences.