Bread, white wheat
Category: Baked Products
Nutrition Highlights
Serving Size
Calories
67
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 | 49 (73.8%) |
| Protein | 12 (18.0%) |
| Fat | 5.4 (8.1%) |
| Total | 67 (100%) |
Serving: 1 slice [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 12 (43.9%) |
| Water | 11 (39.6%) |
| Protein | 3.0 (10.7%) |
| Ash | 1.0 (3.7%) |
| Fat | 0.6 (2.2%) |
| Total | 28 (100%) |
Serving: 1 slice [28g]
Benefits
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White wheat bread is a good source of carbohydrates that provide energy. The carbohydrates in bread are absorbed slowly, helping you feel full for longer
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Fiber in white wheat bread promotes digestive and heart health. Fiber helps regulate digestion and cholesterol levels
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B vitamins in white wheat bread support energy production and red blood cell formation. Thiamin, riboflavin, niacin, and folate are present
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Minerals like selenium, manganese, and phosphorus in white wheat bread support thyroid function, bone health, and energy metabolism
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Protein in white wheat bread provides amino acids and helps keep you feeling full between meals
Risks
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White wheat bread has a high glycemic index which can cause blood sugar spikes and increase risk of diabetes and heart disease
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Refined grains in white wheat bread lack fiber and other nutrients found in whole grains which is important for digestive health and heart health
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White wheat bread is easily digested and absorbed leading to rapid rises in blood sugar levels and insulin levels
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Lack of fiber in white wheat bread means it does not keep one feeling full for long which can lead to overeating
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Bleaching and processing of wheat removes B vitamins from white wheat bread which are important for energy production and nervous system function
Additional Information
Bread, white wheat is a common staple in many diets around the world. It is made from refined wheat flour, which has undergone a process that removes the bran and germ, leaving behind the endosperm. This process gives white bread its characteristic light color and fluffy texture. While white wheat bread is widely consumed and enjoyed, it is important to understand its nutritional benefits and risks.
Nutritional Benefits:
1. Energy Source: White wheat bread is a rich source of carbohydrates, which provide the body with energy. Carbohydrates are the primary fuel for our brain and muscles, helping to support daily activities and physical performance.
2. Folate: Many white wheat bread products are fortified with folate, a B-vitamin essential for cell growth and development. Adequate folate intake is particularly important for pregnant women, as it helps prevent neural tube defects in the developing fetus.
3. Enriched with Essential Nutrients: Some white wheat bread varieties are enriched with essential nutrients, such as iron and B-vitamins like thiamin, riboflavin, and niacin. These nutrients are crucial for maintaining proper metabolism, supporting red blood cell production, and promoting overall health.
4. Low in Fat: White wheat bread is generally low in fat, making it a suitable option for those looking to limit their fat intake. However, it is essential to consider the toppings and spreads used with bread, as they can significantly impact the overall fat content of a meal.
Nutritional Risks:
1. Lack of Fiber: The refining process used to produce white wheat bread removes the bran and germ, which are rich sources of dietary fiber. As a result, white bread is lower in fiber compared to whole wheat or whole grain bread. Adequate fiber intake is crucial for maintaining a healthy digestive system, promoting satiety, and reducing the risk of chronic diseases like heart disease and diabetes.
2. High Glycemic Index: White wheat bread has a high glycemic index (GI), meaning it can cause a rapid increase in blood sugar levels after consumption. This can be problematic for individuals with diabetes or those trying to manage their blood sugar levels. Choosing whole wheat or whole grain bread with a lower GI can be a better option for these individuals.
3. Nutrient Loss: The refining process involved in producing white wheat bread results in the loss of certain nutrients, such as vitamins, minerals, and phytochemicals. While some of these nutrients may be added back during enrichment, they may not fully compensate for the lost natural components found in whole grains.
4. Potential Weight Gain: White wheat bread is relatively high in calories and can contribute to weight gain if consumed in excess. It is important to practice portion control and consider the overall balance of one's diet to maintain a healthy weight.
In conclusion, white wheat bread is a convenient and widely consumed food product. While it provides energy and certain essential nutrients, it lacks the fiber content and natural components found in whole wheat or whole grain bread. Individuals should consider their specific nutritional needs and dietary goals when choosing between different types of bread to ensure a well-rounded and balanced diet.