Bread, white

 Category: Baked Products  Characteristics: Reduced Calorie

 Nutrition Highlights 

 Serving Size
 Calories

59

 Nutrient
% Daily Value*
  Total Fat 0.7 g
1 %
     Saturated Fat 0.2 g
1 %
     MUFA 0.3 g
     PUFA 0.2 g
  Sodium 136 mg
6 %
  Protein 2.5 g
5 %
  Total Carbohydrate 13 g
5 %
     Total Sugars 1.3 g
     Dietary Fiber 2.7 g   High
10 %
  Water 12 g
  Minerals --
     Copper 0.09 mg   High
10 %
     Iron 0.9 mg   High
5 %
     Calcium 27 mg   High
2 %
     Potassium 22 mg
0 %
     Zinc 0.4 mg
3 %
     Selenium 6.2 mcg
11 %
     Magnesium 6.5 mg
2 %
     Phosphorus 34 mg
3 %
     Manganese 0.1 mg   High
5 %
  Vitamins --
     Folate / B9 27 mcg   High
7 %
     Vitamin K 0.2 mcg
0 %
     Vitamin E 0.05 mg
0 %
     Thiamin / B1 0.1 mg   High
10 %
     Riboflavin / B2 0.08 mg   High
6 %
     Niacin / B3 1.0 mg
6 %
     Pantothenic acid / B5 0.1 mg
3 %
     Vitamin B6 0.01 mg
1 %
     Vitamin C 0.1 mg
0 %
     Vitamin B12 0.08 mcg
3 %

*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 (85.6%)
 Protein 9.9 (16.8%)
 Fat 6.4 (10.9%)
Total 59 (100%)

 Serving: 1 oz [28g]
 Composition 
  Nutrient Weight g (%)
 Carbohydrate 13 (44.3%)
 Water 12 (42.9%)
 Protein 2.5 (8.7%)
 Fat 0.7 (2.5%)
 Ash 0.5 (1.7%)
Total 28 (100%)

 Serving: 1 oz [28g]

 Benefits 

  • Lower in calories compared to regular white bread which can help with weight management as part of an overall healthy diet and lifestyle

  • Provides carbohydrates which are an important source of energy. Carbohydrates from whole grains like bread also provide fiber, vitamins and minerals

  • Contains B vitamins like thiamin, riboflavin and niacin which are important for energy metabolism and cell function

  • Provides minerals like selenium, manganese and phosphorus which support overall health and well-being

  • Bread can be part of a balanced diet when consumed in moderation along with other nutritious foods like vegetables, fruits, dairy and protein foods

 Risks 

  • May contain artificial sweeteners like sucralose or aspartame which some research has linked to health issues like cancer and neurological problems

  • Fiber is likely reduced which can negatively impact digestion and heart health

  • Whole grains are processed out, removing nutrients like fiber, vitamins, and minerals

  • Calorie reduction often means less protein as well which can leave one feeling less full

  • White flour processing removes germ and bran reducing nutrients like B vitamins, iron, and fiber


 Additional Information 

Bread, reduced-calorie, white, is a food product that offers both nutritional benefits and risks. Let's delve into its primary attribute, being reduced-calorie, and explore the secondary attributes to understand its overall impact on health.

The primary benefit of reduced-calorie bread is its potential for weight management. By providing fewer calories per serving compared to regular white bread, it can be a helpful tool for individuals aiming to lose or maintain weight. This is particularly advantageous for those who enjoy bread but want to control their calorie intake. However, it is important to note that weight management is a complex process that involves various factors, and simply switching to reduced-calorie bread alone may not guarantee weight loss or maintenance.

Now, let's assess the secondary attributes of white, reduced-calorie bread:

1. Macronutrient composition: White bread is typically made from refined grains, which means it undergoes a milling process that removes the bran and germ, resulting in a loss of fiber, vitamins, and minerals. While reduced-calorie white bread may still contain some nutrients, it generally lacks the nutritional value provided by whole grain bread. Therefore, it is essential to consider other sources of nutrients in the diet to ensure overall nutritional adequacy.

2. Fiber content: Compared to whole grain bread, reduced-calorie white bread generally contains less fiber. Fiber plays a crucial role in maintaining digestive health, regulating blood sugar levels, and promoting satiety. Therefore, individuals who consume reduced-calorie white bread should make an effort to obtain fiber from other sources such as fruits, vegetables, legumes, and whole grains.

3. Blood sugar impact: White bread, even when reduced in calories, can cause a rapid spike in blood sugar levels due to its high glycemic index. This can be problematic for individuals with diabetes or those aiming to manage their blood sugar levels. Pairing reduced-calorie white bread with protein, healthy fats, or fiber-rich foods can help mitigate its impact on blood sugar levels.

4. Nutrient fortification: Some reduced-calorie white bread products are fortified with additional nutrients, such as B vitamins and iron, to compensate for the loss of natural nutrients during the refining process. While fortification can enhance the nutritional profile of the bread, it is important to remember that whole grain bread naturally contains a wide range of nutrients that are not present in refined grain products.

In conclusion, reduced-calorie white bread can be a useful option for individuals looking to manage their calorie intake. However, it is crucial to consider its secondary attributes, such as the loss of fiber and other nutrients due to refining. To ensure a well-rounded diet, individuals consuming reduced-calorie white bread should prioritize incorporating other nutrient-dense foods, such as whole grains, fruits, vegetables, lean proteins, and healthy fats. As always, moderation and balance are key when it comes to nutrition, and it is advisable to consult with a registered dietitian or healthcare professional for personalized dietary recommendations.



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