Bread, whole-wheat
Category: Baked Products Characteristics: Commercially Prepared
Nutrition Highlights
Serving Size
Calories
82
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 (61.7%) |
| Protein | 16 (19.4%) |
| Fat | 8.6 (10.6%) |
| Total | 82 (100%) |
Serving: 1.0 slice [32g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 13 (39.2%) |
| Water | 12 (38.7%) |
| Protein | 3.9 (12.3%) |
| Fat | 1.0 (3.0%) |
| Ash | 0.8 (2.4%) |
| Total | 32 (100%) |
Serving: 1.0 slice [32g]
Benefits
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Whole-wheat bread is a good source of fiber which helps promote digestive and heart health
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It contains several B vitamins like thiamin, riboflavin, niacin and folate which are important for energy metabolism and cell function
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Whole-wheat bread provides minerals like selenium, magnesium and phosphorus which are essential for various bodily processes
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Commercially prepared whole-wheat bread retains most of the nutrients present in whole grains unlike refined wheat bread
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The fiber in whole-wheat bread helps provide a feeling of fullness and may aid weight management when consumed in moderation
Risks
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Can be high in calories if consumed in large quantities. Whole wheat bread is generally healthier than white bread but is still a processed food
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May contain preservatives, dough conditioners and other additives depending on the brand. These can potentially cause allergic reactions in sensitive individuals
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Fiber content is lower than whole grains since it is milled flour. Fiber is important for digestive and heart health
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Sodium content can be high depending on the brand. Excess sodium intake is linked to high blood pressure
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Gluten content if consumed by individuals with celiac disease or gluten sensitivity
Additional Information
Bread, whole-wheat, commercially prepared, is a popular food item that offers several nutritional benefits. Made from whole grains, this type of bread provides a higher amount of essential nutrients compared to refined white bread. However, it is important to consider both the benefits and potential risks associated with consuming commercially prepared whole-wheat bread.
Nutritional Benefits:
1. Fiber: Whole-wheat bread is an excellent source of dietary fiber. Fiber plays a crucial role in maintaining digestive health, preventing constipation, and regulating blood sugar levels. It also aids in weight management by promoting satiety and reducing overeating.
2. Vitamins and Minerals: Whole-wheat bread contains a variety of vitamins and minerals, including B vitamins (thiamin, riboflavin, niacin, and folate), iron, magnesium, and selenium. B vitamins are essential for energy metabolism, while iron is crucial for oxygen transport in the body. Magnesium contributes to bone health, and selenium acts as an antioxidant.
3. Antioxidants: Whole-wheat bread contains antioxidants such as phenolic compounds and lignans. These compounds help protect the body against oxidative stress and reduce the risk of chronic diseases like heart disease and certain cancers.
4. Lower Glycemic Index: Compared to refined white bread, whole-wheat bread has a lower glycemic index (GI). The GI measures how quickly a carbohydrate-containing food raises blood sugar levels. Foods with a lower GI provide a more sustained release of energy, helping to control blood sugar levels and prevent spikes and crashes.
Risks:
1. Added Sugars: Some commercially prepared whole-wheat bread may contain added sugars to enhance taste. Excessive sugar intake can contribute to weight gain, tooth decay, and an increased risk of chronic diseases such as diabetes and heart disease. It is essential to read labels and choose bread with minimal added sugars.
2. Sodium Content: Certain commercially prepared whole-wheat bread may have a high sodium content. Excessive sodium intake can lead to high blood pressure, increasing the risk of heart disease and stroke. Opting for lower-sodium bread or homemade options can help mitigate this risk.
3. Gluten Sensitivity: Whole-wheat bread contains gluten, a protein that can cause adverse reactions in individuals with gluten sensitivity or celiac disease. For those with gluten-related disorders, consuming whole-wheat bread can lead to digestive issues, nutrient deficiencies, and other health problems. It is crucial for such individuals to choose gluten-free alternatives.
4. Caloric Density: While whole-wheat bread offers numerous nutritional benefits, it is important to be mindful of portion sizes. Bread, including whole-wheat varieties, can be calorie-dense. Overconsumption may contribute to weight gain, particularly if it displaces other nutrient-dense foods in the diet. Moderation is key to maintaining a balanced diet.
In conclusion, commercially prepared whole-wheat bread provides several nutritional benefits, including fiber, vitamins, minerals, antioxidants, and a lower glycemic index. However, it is essential to be aware of potential risks such as added sugars, high sodium content, gluten sensitivity, and caloric density. To make the healthiest choice, opt for whole-wheat bread with minimal added sugars and sodium, and consider individual dietary needs and preferences.