Bread is a staple food in many countries and has been eaten around the world for millennia. However, since diets began to focus on carbohydrates, bread has been on the "forbidden" list of many weight loss diet plans.
Usually prepared from a dough made from flour and water, bread is available in many varieties. Since there are many types of bread, in this article we will focus on the bread that is most often found on our tables - white bread.
Table of nutritional values of whole wheat bread per 30 grams (one slice)
| Calories | 82 kcal |
|---|---|
| Proteins | 4 grams |
| Fats | 1.1 grams |
| Carbohydrates | 13.8 grams |
| Sugar | 2 grams |
How many calories does bread have?
One slice of bread of 30 grams contains 82 calories. Compared to other foods like fruits and vegetables, bread is relatively low in essential nutrients. There is a lot of calories and carbohydrates, but is low in protein, fat, fiber, vitamins and minerals. However, the nutrient profile can vary widely among different types of bread.
Bread provides calories (energy) primarily in the form of carbohydrates. When you eat bread, you give your body fuel for daily activities.
How many carbohydrates does bread have?
One slice of bread of 30 grams contains 13.8 grams of carbohydrates.
Bread is rich in complex carbohydrates. Your body breaks down carbohydrates into glucose, which causes your blood sugar to rise. Some research suggests that eating foods with a high glycemic index (GI) – a measure of how quickly a food raises blood sugar levels – can lead to increased hunger and a greater risk of overeating.
A high-carbohydrate diet may also be associated with a higher risk of type 2 diabetes and metabolic syndrome, a group of health conditions that increase the risk of heart disease.
However, certain types of bread, such as whole grain bread, are also high in fiber, which can slow the absorption of sugar into your bloodstream to help stabilize blood sugar.
How much fat does bread have?
One 30-gram slice of bread contains 1.1 grams of fat. Bread is rich in carbohydrates that can lead to fat accumulation. However, there are types of bread that are actually good for weight loss. Bread rich in fiber, vitamins and minerals is great for people who want to lose weight, but white bread does not fall into that group.
How much protein does bread have?
One 30 gram slice of bread contains 4 grams of protein. Don't forget that white bread contains gluten, which is a type of protein that helps dough rise. If you are sensitive to gluten, try to find an alternative to white bread.
How much fiber does bread have?
One 30-gram slice of bread contains 1.9 grams of fiber.
White bread is a low fiber food. Men aged 19 to 50 need 40 grams of fiber per day, and women in this age group need 25 grams of fiber per day. So you need to eat a certain amount of bread to get your daily recommended intake of fiber, so white bread may not be the best choice for this nutrient.
Bread and health
White bread is not a food that has too many benefits for health, even more it can harm it if consumed in moderation. Eating too much white bread can contribute to obesity, heart disease and diabetes. When choosing bread, choose one that is made from whole wheat, and if you want to lose weight or reduce your carbohydrate intake, consider other types of bread as alternatives to white bread.
Bread and weight loss
Due to its high carbohydrate content, white bread is not recommended if you want to lose weight. It is not the carbohydrates, per se, that lead to weight gain, but the type of carbohydrates consumed. Research has shown that people who eat more refined and processed foods, such as white bread and white rice, have more belly fat.