Traditionally prepared from a blend of flour and water, bread comes in various forms such as sourdough, sweet bread, soda bread, and more. Among these, the only variable is the flour, and its nutritional value fluctuates based on the extraction rate or additional ingredients incorporated during milling.
The nutritional value of bread can be enriched by introducing elements like fat, milk, sugars, malt, fruits, and nuts. Despite variations in nutritional content among different bread types, it remains an energy-dense product owing to its carbohydrate content in the form of starch.
Whole wheat bread distinguishes itself as a rich source of vitamins and minerals, encompassing various B vitamins, manganese, folate, selenium, zinc, magnesium, calcium, iron, and vitamin D, all derived from the entirety of the wheat grain.
Bread serves as a vital energy source, contributing 20-30% of total energy requirements. With an average slice containing 70 calories, certain studies indicate successful weight loss in individuals following diets of 1,200 to 1,500 calories, with nearly half of the intake attributed to bread.
Regarding protein, bread boasts an approximate 8% protein content, supplying roughly 20% of individuals' protein needs. As a cost-effective protein source, it aids in appetite reduction, muscle mass increase, and bone health maintenance.
Bread is also a commendable source of dietary fiber and is devoid of cholesterol. "High fiber" breads may incorporate purified cellulose or more nutritious whole grains. The consumption of fiber aids in achieving a feeling of fullness and in managing blood sugar levels, proving advantageous for weight loss by establishing a calorie deficit.
The inclusion of whole grains in bread contributes to dietary fiber, known for its preventive effects on intestinal issues such as constipation, diverticulosis, and colon cancer. In summary, bread encompasses a diverse array of nutrients, making it a valuable element in maintaining a well-balanced diet.
Bread: Nutrient-Rich and Diverse
