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Nutritional value |
All breads are nutritious—some more so than others. The 2005 edition of the U.S. Dietary Guidelines for Americans recommends enjoying five to ten ounces daily of bread, cereal, rice and pasta (depending on age, gender and activity level) – with half coming from whole grains. They are a major source of complex carbohydrates (starches), fiber, iron and B vitamins and are generally low in fat.
Keep in mind that serving sizes are equal to one ounce and therefore relatively small. One slice of bread weighing one-ounce is a serving, so a sandwich would provide two servings.
White bread
To compare, one slice of enriched white bread gets 76 percent of its calories from carbohydrates (mostly complex) and only 11 percent from fat. The rest, 13 percent, is from protein. White bread has .5 gram of soluble fiber per slice, which contributes to daily fiber needs of 25 to 38 grams.
Whole wheat bread
The nutritional content of whole wheat breads also varies between brands. An average slice of whole wheat bread gets 69 percent of its calories from carbohydrates and 15 percent from fat because the wheat germ in the whole wheat flour is about 10 percent fat. That leaves 16 percent contributed by protein.
The wheat germ contains protein in addition to fat and several minerals. However, the nutrient profile of whole wheat bread remains excellent. It has two grams of fiber, primarily insoluble. Foods containing insoluble fiber have been shown to help prevent colon cancer and possibly breast cancer. Almost a milligram of iron per slice, a substantial amount of folic acid (17.5 micrograms), vitamin E, copper, vitamin B6 and the three major B vitamins make it a nutrient dense food.
The label should list first “whole wheat flour” or contain a combination of whole grain ingredients for it to be a whole grain food. When shopping for whole grain bread, remember that not all brown based bread is whole wheat. A brown color may be the effect of caramel coloring, which will be listed on the label. Its nutrient value is similar to white bread.
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