Bread Nutritional Profile
• Energy value (calories per serving): Moderate
• Protein: Moderate
• Fat: Low to moderate
• Saturated fat: Low to high
• Cholesterol: Low to high
• Carbohydrates: High
• Fiber: Moderate to high
• Sodium: Moderate to high
• Major vitamin contribution: B vitamins
• Major mineral contribution: Calcium, iron, potassium
How Many Nutrients in Bread Food
• All commercially made yeast breads are approximately equal in nutritional value.
• Enriched white bread contains virtually the same amounts of proteins, fats, and carbohydrates as whole wheat bread, although it may contain only half the dietary fiber (see flour).
• Bread is a high-carbohydrate food with lots of starch.
• The exact amount of fiber, fat, and cholesterol in the loaf varies with the recipe.
• Bread’s proteins, from grain, are low in the essential amino acid lysine.
• The most important carbohydrate in bread is starch; all breads contain some sugar. Depending on the recipe, the fats may be highly saturated (butter or hydrogenated vegetable fats) or primarily unsaturated (vegetable fat).
• All bread is a good source of B vitamins (thiamin, riboflavin, niacin), and in 1998, the Food and Drug Administration ordered food manufacturers to add folates which protect against birth defects of the spinal cord and against heart disease to flour, rice, and other grain products.
• One year later, data from the Framingham Heart Study, which has followed heart health among residents of a Boston suburb for nearly half a century, showed a dramatic increase in blood levels of folic acid.
• Before the fortification of foods, 22 percent of the study participants had a folic acid deficiency; after, the number fell to 2 percent.
• Bread is a moderately good source of calcium, magnesium, and phosphorus. (Breads made with milk contain more calcium than breads made without milk.) Although bread is made from grains and grains contain phytic acid, a natural antinutrient that binds calcium ions into insoluble, indigestible compounds, the phytic acid is inactivated by enzyme action during leavening.
• Bread does not bind calcium. All commercially made breads are moderately high in sodium; some contain more sugar than others.
• Grains are not usually considered a good source of iodine, but commercially made breads often pick up iodine from the iodophors and iodates used to clean the plants and machines in which they are made.
• Homemade breads share the basic nutritional characteristics of commercially made breads, but you can vary the recipe to suit your own taste, lowering the salt, sugar, or fat and raising the fiber content, as you prefer.
Diets That May Restrict or Exclude Bread Food
• Gluten-free diet (excludes breads made with wheat, oats, rye, buckwheat and barley flour)
• Lactose-free diet Low-fiber diet (excludes coarse whole-grain breads)
• Low-sodium diet
How To Serve Nutritious Bread Food
• As sandwiches, with cheese, milk, eggs, meat, fish, or poultry. These foods supply the essential amino acid lysine to “complete” the proteins in grains.
With beans or peas.
The proteins in grains are deficient in the essential amino acids lysine and isoleucine and rich in the essential amino acids tryptophan, methionine, and cystine.
• The proteins in legumes (beans and peas) are exactly the opposite.
How To Buying Bread food
Look for:
Fresh bread. Check the date on closed packages of commercial bread.
How To Storing Bread Food
• Store bread at room temperature, in a tightly closed plastic bag (the best protection) or in a breadbox.
• How long bread stays fresh depends to a great extent on how much fat it contains.
• Bread made with some butter or other fat will keep for about three days at room temperature.
• Bread made without fat (Italian bread, French bread) will dry out in just a few hours; for longer storage, wrap it in foil, put it inside a plastic bag, and freeze it.
• When you are ready to serve the French or Italian bread, you can remove it from the plastic bag and put the foilwrapped loaf directly into the oven.
• Throw away moldy bread.
• The molds that grow on bread may produce carcinogenic toxins.
• Do not store fresh bread in the refrigerator; bread stales most quickly at temperatures just above freezing.
• The one exception: In warm, humid weather, refrigerating bread slows the growth of molds.
When You Are Ready to Serve Bread Food
• Use a serrated knife to cut bread easily.
What Happens When You Cook Bread Food
• Toasting is a chemical process that caramelizes sugars and amino acids (proteins) on the surface of the bread, turning the bread a golden brown. This chemical reaction, known both as the browning reaction and the Maillard reaction (after the French chemist who first identified it), alters the structure of the surface sugars, starches, and amino acids.
• The sugars become indigestible food fiber; the amino acids break into smaller fragments that are no longer nutritionally useful. Thus toast has more fiber and less protein than plain bread.
• However, the role of heat-generated fibers in the human diet is poorly understood. Some experts consider them inert and harmless; others believe they may be hazardous.
How Other Kinds of Processing Affect Bread Food
Freezing.
Frozen bread releases moisture that collects inside the paper, foil, or plastic bag in which it is wrapped. If you unwrap the bread before defrosting it, the moisture will be lost and the bread will be dry. Always defrost bread in its wrappings so that it can reabsorb the moisture that keeps it tasting fresh.
Drying.
Since molds require moisture, the less moisture a food contains, the less likely it is support mold growth. That is why bread crumbs and Melba toast, which are relatively moisture-free, keep better than fresh bread. Both can be ground fine and used as a toasty-flavored thickener in place of flour or cornstarch.
Medical Uses and/or Benefits Of Bread
A lower risk of some kinds of cancer.
• In 1998, scientists at Wayne State University in Detroit conducted a meta-analysis of data from more than 30 well-designed animal studies measuring the anti-cancer effects of wheat bran, the part of grain with highest amount of the insoluble dietary fibers cellulose and lignin.
• They found a 32 percent reduction in the risk of colon cancer among animals fed wheat bran; now they plan to conduct a similar meta-analysis of human studies. Breads made with whole grain wheat are a good source of wheat bran.
NOTE: The amount of fiber per serving listed on a food package label shows the total amount of fiber (insoluble and soluble). Early in 1999, however, new data from the long-running Nurses Health Study at Brigham Women’s Hospital/Harvard University School of Public Health showed that women who ate a high-fiber diet had a risk of colon cancer similar to that of women who ate a low fiber diet.
• Because this study contradicts literally hundreds of others conducted over the past 30 years, researchers are awaiting confirming evidence before changing dietary recommendations.
Calming effect.
The mood is affected by naturally occurring chemicals called neurotransmitters that facilitate transmission of impulses between brain cells. The amino acid tryptophan amino acid is the most important constituent of serotonin, a “calming” neurotransmitter.
• Foods such as bread, which are high in complex carbohydrates, help move tryptophan into your brain, increasing the availability of serotonin.
Reduce weight
Brown bread is made from ingredients like wheat, coffee. In such a situation, if you want to lose weight, then you can consume brown bread in the morning breakfast. Because it contains high amount of wheat. Due to which you take less calories and you start losing weight.
Beneficial for teeth and gums
Whole grains are beneficial for our teeth and gums and it prevents our teeth from decaying, so we should consume brown bread. This keeps our teeth safe.
Reduce blood pressure
By consuming it, our blood pressure remains in control. Due to which we are saved from heart related problems. If you want to eat bread, then you should eat brown bread. With this you can make yourself healthy as well as avoid problems like obesity, constipation, stones.
Sufficient amount of wheat is found in brown bread. However, it also includes ingredients like coffee. Due to the high amount of wheat, you take fewer calories from brown bread. If you are fond of eating bread, then you can eat brown bread comfortably, because the blood pressure remains normal by the consumption of brown bread. This has been proved in research, now whenever you think of eating bread, give preference to brown bread, by this you can also keep yourself healthy and can also prevent the possibility of serious problems like obesity, constipation, stones.
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Adverse Effects Associated with Bread Food
Allergic reactions and/or gastric distress.
Bread contains several ingredients that may trigger allergic reactions, aggravate digestive problems, or upset a specific diet, among them gluten (prohibited on gluten-free diets); milk (prohibited on a lactose- and galactose-free diet or for people who are sensitive to milk proteins); sugar (prohibited on a sucrose-free diet); salt (controlled on a sodium-restricted diet); and fats (restricted or prohibited on a controlled-fat, low-cholesterol diet).
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