Bread, whole-wheat
Category: Baked Products Characteristics: Prepared From Recipe Method: Toasted
Nutrition Highlights
Serving Size
Calories
87
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 | 64 (73.7%) |
| Fat | 15 (17.4%) |
| Protein | 10 (12.0%) |
| Total | 87 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 16 (56.4%) |
| Water | 7.4 (26.0%) |
| Protein | 2.6 (9.2%) |
| Fat | 1.7 (5.9%) |
| Ash | 0.6 (2.2%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
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Whole-wheat bread is a good source of fiber, which aids digestion and makes you feel full for longer
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Fiber in whole-wheat bread can help lower cholesterol levels and reduce the risk of heart disease
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Toasting whole-wheat bread increases the availability of antioxidants like lignans which may reduce inflammation
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Whole grains in whole-wheat bread provide important vitamins, minerals and plant compounds
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Compared to white bread, whole-wheat bread has more protein, B vitamins and other nutrients
Risks
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Whole wheat bread is high in calories and can contribute to weight gain if consumed in large quantities. One slice of toasted whole wheat bread contains around 70 calories
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Toasting bread causes the Maillard reaction which produces acrylamide, a potential carcinogen. However, the levels produced during normal toasting are very low and the overall cancer risk is small
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Whole grains like whole wheat can cause digestive issues like gas and bloating in some people due to fiber content if consumed in large amounts. Starting with small portions and increasing gradually is recommended
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Toasted bread goes stale faster than untosted bread, reducing its shelf life. Stale bread is less nutritious and may cause digestive discomfort
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Whole wheat bread is high in carbohydrates and has a high glycemic index which can cause blood sugar spikes in some individuals, especially if consumed without other foods or in large quantities
Additional Information
Bread, whole-wheat, prepared from recipe, toasted, is a popular food product known for its versatility and nutritional value. This variant of bread is made from whole-wheat flour, which contains the entire grain, including the bran, germ, and endosperm. Whole-wheat bread is often toasted to enhance its flavor and texture. Let's explore the nutritional benefits and risks associated with this specific item.
Nutritional Benefits:
1. Dietary Fiber: Whole-wheat bread, prepared from a recipe and toasted, is an excellent source of dietary fiber. Fiber aids in digestion, promotes bowel regularity, and can help prevent constipation. It also provides a feeling of fullness, aiding in weight management. Consuming fiber-rich foods like whole-wheat bread may help reduce the risk of developing heart disease, stroke, and certain types of cancer.
2. Complex Carbohydrates: Whole-wheat bread is a significant source of complex carbohydrates. These carbohydrates are broken down slowly by the body, providing a steady release of energy. This sustained energy can help maintain stable blood sugar levels and prevent spikes and crashes, making whole-wheat bread a suitable choice for individuals with diabetes or those seeking sustained energy throughout the day.
3. B Vitamins: Whole-wheat bread contains various B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), and folate (B9). These vitamins play crucial roles in energy production, brain function, and the formation of red blood cells. Incorporating whole-wheat bread into your diet can help ensure an adequate intake of these essential nutrients.
4. Minerals: Toasted whole-wheat bread is a source of essential minerals such as iron, magnesium, and selenium. Iron is vital for oxygen transport and the prevention of anemia, while magnesium contributes to bone health, muscle function, and blood pressure regulation. Selenium acts as an antioxidant, protecting cells from damage.
Nutritional Risks:
1. Gluten Sensitivity: Whole-wheat bread contains gluten, a protein that can cause adverse reactions in individuals with celiac disease or non-celiac gluten sensitivity. These conditions require strict adherence to a gluten-free diet. If you have gluten-related disorders, it is essential to choose gluten-free alternatives to whole-wheat bread.
2. Caloric Density: While whole-wheat bread is a nutritious choice, it is important to be mindful of portion sizes. Toasted whole-wheat bread can be calorically dense, especially when paired with high-calorie spreads or toppings. Excessive consumption of calories can contribute to weight gain and associated health issues. Moderation is key.
3. Sodium Content: Some commercially prepared bread, including whole-wheat bread, may contain added salt for flavor and preservation. Excessive sodium intake can lead to high blood pressure and other cardiovascular problems. It is advisable to check the nutrition labels and select lower sodium options or consider homemade bread with reduced salt content.
In conclusion, whole-wheat bread, prepared from a recipe and toasted, offers several nutritional benefits. It is a rich source of dietary fiber, complex carbohydrates, B vitamins, and minerals. However, individuals with gluten-related disorders should avoid this product. Additionally, it is important to be mindful of portion sizes and the sodium content in commercially prepared bread. By considering these factors, whole-wheat bread can be a valuable addition to a balanced and healthy diet.