Bread is the fruit of the land and labor of human hands, the staple food of our civilization. He dominates our tables as a classic accompaniment to any dish. The sandwich is perfect for fishing or picnic. Even fast food chains can not do without white bread. However, it is often attacked by nutritionists. Is it fair? How many calories are in white bread?
Calorie bread under the microscope
Very often, in pursuit of reducing the calorie intake, most of us start by replacing white crunchy baguette on wholemeal bread on our dining table. Wholemeal bread is considered almost synonymous with harmony. Is this right or not?
It must be admitted that all this is a great mystification. Wholemeal bread contains no less calories than white. The difference in calories between them is simply anecdotal. Thus, 100 g of white bread contains 265 Kcal, whereas in a loaf of wholemeal flour - 250 Kcal. White bread contains a little more calories due to the addition of a small amount of sugar and fat to its composition.
Detailed information about the nutritional value and chemical composition of white bread, which is, for example, sliced loaf, presented in the table.
Nutritional value and composition
100 g of product
% of the norm of healthy nutrition
As you noticed, the table deals with 100 g of white bread. Naturally, when we sit down at a dinner table, then it’s not very convenient to navigate by such an indicator as 100 g. Basically, we are all accustomed to eating bread in more or less standard portions.
Recall that the standard portion of bread is considered to be a piece of about 10 mm thick, the size of which is ½ cross-section in the middle of the loaf or loaf. The weight of such a portion of bread is approximately from 20 to 30 g.
Now we know all the initial data, and we know how many calories are in a loaf of white bread. Let's try to figure out how many calories are in a piece of white bread. Since it is unlikely to cut off exactly 20 or 30 g, we will focus on the average value, namely, 25 g. The number 25 is exactly 4 times less than 100. 4 times than in 100 g. That is, if the caloric content of 100 g of white bread is 265 Kcal, respectively, 25 g will contain: 265/4 = 66.3 Kcal.
After a similar calculation with a piece of rye bread, we learn that its nutritional value will be equal to 62.5 Kcal. As you can see, the difference is not great. For the purpose of dieting, the problem may lie not in the calories as such, but in the amount of consumed product containing them. But this is a question, rather, to nutritionists.
There is another opinion that if you replace fresh white bread on breadcrumbs on the table, then the diet will immediately improve. What can you say about this? By and large, crackers are the same bread, only dried, that is, with zero water content. And water, as you know, does not affect caloric in any way. So it turns out that in bread crumbs from white bread there are as many calories as in a fresh bakery product. Here again we return to the amount of food eaten. Suhar, in any case, at lunch, eat less than a crisp white loaf.
If you look at how many calories are in croutons from white bread, in those very rounds or squares of bright kuleks with screaming names, then you are “pleasantly” surprised. The fact is that their calorie content is 25-30% higher than that of bread. Thus, the nutritional value of 100 g of croutons is 331 Kcal. This is easily explained: in their production they additionally use fats and oils, which add calorie content.
Say good word about the benefits of white bread
Today only lazy does not write about the dangers of white bread, so we decided to act as lawyers. Humanity is prone to rush from one extreme to another. One has only to remember why Giordano Bruno was burned at the stake. Indeed, those products that are considered useful today may be anathema tomorrow. The same with white bread. People have eaten it since time immemorial, and now it has become harmful.
In fact, due to the high content of complex carbohydrates, white bread contributes to a balanced diet:
- It consists mainly of carbohydrates - about 57%, and also contains 3% of plant fibers.
- What could be more beneficial than vitamins, which are in the whole collection in a white loaf:
- thiamine stimulates the nerves;
- Riboflavin provides youth and elasticity of the skin;
- niacin is good for blood vessels, stimulates brain activity;
- folic acid is involved in blood formation.
- White bread also contains minerals:
- calcium and phosphorus are our bones, teeth, nails;
- iron is hemoglobin.
- White bread - a source of protein, it is contained in it 10%. Protein is an essential amino acid, including methionine and lysine.
- White flour bread is one of the products that provides us with a large amount of sodium salts.
Since white bread is well digested by the gastrointestinal tract, it is recommended for improving digestion, as well as for chronic gastritis and duodenal disorders. It can be used to treat diabetes or overweight, but in reasonable quantities and in combination with other products, such as vegetables, ham, cheese, so that carbohydrates are not absorbed too quickly.
Is it possible to include white bread in the diet when dieting?
There is no need to refuse bread completely with diets. As we have said, the whole thing is in quantity. To the extra kilos leads to immense consumption of bread with all the products in a row, including light snacks and small sandwiches.
Eating bread can and should be eaten, but its consumption should be reduced. Nutritionists say that those who are struggling with extra pounds, enough to eat 50 grams of white bread a day. Earlier we determined how many calories in 1 piece of white bread. Since 50 g is the total weight of two pieces, in terms of calories it is almost 133 Kcal.
The basis of a healthy lifestyle is moderation in everything. Eat white bread in a reasonable amount, and you can not be afraid of extra calories.