Whole-Wheat Bread: A Nutritious Delight
Whole-wheat bread is a wholesome and nutrient-rich option for those seeking a hearty, fiber-packed alternative to traditional white bread. With its dense texture and nutty flavor, whole-wheat bread not only satisfies the appetite but also provides essential nutrients beneficial for overall health. Ideal for breakfast, sandwiches, or as a side to any meal, whole-wheat bread offers numerous health benefits.
Nutritional Information per Serving:
| Nutrient | Amount |
|---|---|
| Energy | 305.0 kcal |
| Protein | 9.2 g |
| Total Fat | 5.9 g |
| Saturated Fat | 0.87 g |
| Carbohydrates | 56.4 g |
| Fiber | 6.7 g |
| Sugar | 4.22 g |
| Calcium | 36.0 mg |
| Iron | 3.4 mg |
| Magnesium | 89.0 mg |
| Phosphorus | 205.0 mg |
| Potassium | 345.0 mg |
| Sodium | 381.0 mg |
| Zinc | 1.65 mg |
| Copper | 0.278 mcg |
| Manganese | 2.067 mg |
| Selenium | 42.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.266 mg |
| Riboflavin (Vitamin B2) | 0.225 mg |
| Niacin (Vitamin B3) | 3.941 mg |
| Vitamin B6 | 0.197 mg |
| Folate | 36.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.84 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Whole-wheat bread contains gluten, making it unsuitable for individuals with gluten sensitivities or celiac disease. It may also contain trace amounts of other allergens depending on the specific ingredients used in the recipe (e.g., soy, milk, eggs).
Dietary Preferences:
- Vegetarian: Suitable for vegetarian diets, as it contains no animal products.
- Vegan: Whole-wheat bread can be made vegan if no dairy or eggs are included in the recipe.
- High-Fiber: With a significant amount of dietary fiber, whole-wheat bread is a great choice for those seeking to improve digestion and promote gut health.
- Low-Sodium: Though it contains some sodium, it is relatively low compared to many other bread varieties, making it a good option for those monitoring their sodium intake.
Health Benefits:
Whole-wheat bread is an excellent source of dietary fiber, which supports healthy digestion, reduces cholesterol levels, and helps maintain stable blood sugar levels. The bread is rich in essential minerals such as iron, magnesium, and phosphorus, which contribute to strong bones, improved metabolic function, and overall energy levels. Its high protein content supports muscle repair and growth, while the moderate fat content ensures sustained energy release.
Whole-wheat bread also provides a wealth of vitamins, including niacin, riboflavin, and thiamine, all of which are vital for maintaining a healthy nervous system, boosting metabolism, and promoting skin health. Furthermore, the presence of manganese and zinc helps with immune system function and antioxidant protection.
Conclusion:
Whole-wheat bread is a versatile and nutrient-dense food, perfect for a balanced diet. Whether you’re looking for a healthy breakfast option, a nutritious snack, or the base for a filling sandwich, whole-wheat bread is a satisfying choice. Its rich fiber content, coupled with a variety of essential vitamins and minerals, makes it a staple in many healthy eating plans.
