Wheat flour, white, bread
Category: Cereal Grains & Pasta Characteristics: Enriched
Nutrition Highlights
Serving Size
Calories
495
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 | 397 (80.3%) |
| Protein | 66 (13.3%) |
| Fat | 20 (4.1%) |
| Total | 495 (100%) |
Serving: 1 cup [137g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 99 (72.5%) |
| Water | 18 (13.4%) |
| Protein | 16 (12.0%) |
| Fat | 2.3 (1.7%) |
| Ash | 0.6 (0.5%) |
| Total | 137 (100%) |
Serving: 1 cup [137g]
Benefits
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Provides carbohydrates that are broken down and used for energy. Carbohydrates from enriched wheat flour are a good source of sustained energy
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Contains B vitamins like thiamin, riboflavin, niacin and folate which are essential for energy production and cell metabolism
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Enriched wheat flour is fortified with iron which is important for red blood cell formation, oxygen transport and energy production
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Fiber in wheat flour aids digestion and promotes regularity. It also helps control blood sugar and cholesterol levels
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Wheat flour is gluten-containing and provides protein, which helps feel full for longer and maintain muscle mass
Risks
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White flour is highly processed and lacks fiber and nutrients found in whole grains. This can lead to blood sugar spikes and increased hunger
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The enrichment process adds back some B vitamins and iron but not all nutrients removed during processing. Fiber and other beneficial plant compounds are still missing
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Frequent consumption of white flour products has been linked to weight gain and increased risk of obesity, diabetes and heart disease
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White flour has a high glycemic index which can negatively impact blood sugar control and satiety
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Lack of fiber in white flour means it does not promote regularity and digestive health in the same way that whole grains do
Additional Information
Wheat flour, white, bread, enriched is a commonly consumed food product that provides several nutritional benefits, but it also carries certain risks. Let's delve into both aspects.
Starting with the nutritional benefits, wheat flour is a rich source of carbohydrates, which serve as the body's primary energy source. It provides readily available energy, making it an essential component of a balanced diet. Additionally, white bread made from wheat flour is often enriched with various nutrients to compensate for the loss of certain natural components during the refining process.
One of the key nutrients added during enrichment is iron. Iron plays a crucial role in the formation of red blood cells and helps transport oxygen throughout the body. Consuming enriched white bread can contribute to meeting the daily iron requirements, particularly for individuals at risk of iron deficiency, such as menstruating women or those with increased iron needs.
Enriched white bread is also fortified with B vitamins, including thiamin, riboflavin, niacin, and folic acid. Thiamin aids in converting carbohydrates into energy and supports the proper functioning of the nervous system. Riboflavin is essential for energy production, tissue growth, and repair. Niacin is involved in various metabolic processes and helps maintain healthy skin and nerves. Folic acid is particularly important for pregnant women as it aids in the development of the fetal neural tube and helps prevent certain birth defects.
Moreover, wheat flour contains dietary fiber, although the refining process reduces its content compared to whole wheat flour. Nonetheless, even in its white bread form, it can contribute to overall fiber intake. Fiber promotes healthy digestion, aids in maintaining bowel regularity, and can help manage weight by providing a feeling of fullness.
While wheat flour, white bread, enriched offers several nutritional benefits, it also carries certain risks. One primary concern is its high glycemic index (GI). Foods with a high GI are quickly digested and cause a rapid rise in blood sugar levels. This can be problematic for individuals with diabetes, as it may lead to spikes in blood glucose levels. Therefore, people with diabetes or those aiming to manage their blood sugar levels should consume white bread in moderation and consider alternatives with a lower GI, such as whole grain bread.
Another potential risk associated with white bread is its low nutrient density compared to whole grain products. The refining process removes the bran and germ of the wheat, which contain several beneficial nutrients, including additional fiber, vitamins, minerals, and antioxidants. Therefore, relying solely on white bread may result in a less nutrient-rich diet overall.
In conclusion, wheat flour, white bread, enriched provides a readily available source of energy and offers several nutritional benefits due to its enrichment with iron and B vitamins. It also contains dietary fiber, albeit in a lower amount compared to whole wheat flour. However, individuals should be cautious about its high glycemic index and lower nutrient density compared to whole grain products. Incorporating a variety of nutrient-dense foods, including whole grains, into the diet is crucial for optimal nutrition and overall health.