1 Medium (2-1/2" Dia) Wheat or Cracked Wheat Roll contains 98 calories. Wheat is a healthier alternative to white bread that can be incorporated into your diets in various ways. In this article, we will explore the nutritional benefits of wheat and how you can include it in your meals.
Apart from being a low-calorie option for bread, wheat rolls are an excellent source of dietary fiber, protein, vitamins, and minerals. They are also suitable for people with gluten sensitivity as long as the wheat used in the recipe is gluten-free.
If you're looking for a healthier alternative to white bread, making the switch to wheat rolls is an excellent option.
Calories in a Medium Wheat Roll
As mentioned earlier, a Medium Wheat or Cracked Wheat Roll contains 98 calories. The calorie count may vary slightly depending on the recipe and ingredients used. Compared to white bread's calorie content, wheat rolls are a healthier option as they contain more fiber and protein, which makes you feel fuller for longer.
Benefits of Wheat in a Medium Roll
Wheat rolls are an excellent source of dietary fiber, protein, vitamins, and minerals. One roll contains approximately 4 grams of fiber, which is about 14% of your daily fiber needs. Wheat is rich in essential nutrients such as iron, zinc, magnesium, and B vitamins. These nutrients are crucial for maintaining a healthy immune system, preventing chronic diseases and supporting normal body functions. Wheat rolls may also help with digestion and weight management as they make you feel full for longer, reducing your urge to snack or overeat.
Fiber Content in a Medium Wheat Roll
A medium wheat roll contains about 4 grams of fiber, about 14% of the recommended daily intake of fiber for adults. Fiber is essential for maintaining healthy bowel movements and reducing the risk of constipation and other digestive problems. Fiber also helps regulate blood sugar levels and may lower cholesterol levels, reducing the risk of heart disease. Including wheat rolls in your diet is an excellent way to boost your fiber intake.
Protein Content in a Medium Wheat Roll
Wheat rolls are an excellent source of plant-based protein, with one medium roll containing approximately 3 grams of protein. Proteins are essential for repairing and building muscle tissues, supporting healthy skin, hair, and nails, and synthesizing hormones and enzymes. Including wheat rolls in your meals, especially if you follow a vegetarian or vegan diet, is an excellent way to boost your protein intake.
Fat Content in a Medium Wheat Roll
A medium wheat or cracked wheat roll contains approximately 1.5 grams of fat, with less than 1 gram being saturated fat. Compared to white bread, wheat rolls contain less fat and are a healthier option. However, it's still essential to watch your intake of high-fat toppings, such as cheese or butter, when consuming wheat rolls.
Vitamins and Minerals in a Medium Wheat Roll
Wheat rolls are an excellent source of essential vitamins and minerals, such as iron, zinc, magnesium, and B vitamins. These nutrients are crucial for maintaining healthy immune and nervous systems, preventing chronic diseases, and supporting normal body functions. Iron is an essential mineral that helps carry oxygen to cells throughout the body, while zinc is essential for wound healing, immune function, and DNA synthesis. Magnesium is important for maintaining healthy bones, regulating blood sugar levels, and supporting healthy nerve function.
How to Incorporate a Medium Wheat Roll in Your Diet
There are many ways to incorporate a medium wheat roll into your diet. Here are some suggestions: - Use wheat rolls instead of white bread for sandwiches or toast - Serve wheat rolls as a side dish for soups or stews
Different Variations of Using Medium Wheat Rolls in Cooking
Wheat rolls can be used in a variety of dishes, from appetizers to desserts. Here are some ideas: - Use wheat roll crumbs as a coating for chicken, fish, or vegetables - Toast and top with avocado, tomato slices, and a poached egg for a healthy breakfast
Precautions in Choosing Medium Wheat Rolls from the Market
When choosing wheat rolls from the market, it's essential to read the label and look for the ingredients. Make sure the wheat used is whole wheat and the roll is not loaded with added sugars or preservatives. If you have celiac disease or gluten sensitivity, make sure to choose wheat rolls that are certified gluten-free.
Possible Alternatives for Medium Wheat Rolls
If you're not a fan of wheat rolls or cannot find them in your local market, there are other alternatives you can consider. Here are some suggestions: - Whole-grain bread - Sprouted bread
"Wheat rolls may also help with digestion and weight management as they make you feel full for longer, reducing your urge to snack or overeat."
Frequently Asked Questions about Medium Wheat or Cracked Wheat Roll
1. How many calories are in a medium wheat or cracked wheat roll?
There are 98 calories in one medium (2-1/2" dia) wheat or cracked wheat roll.
2. Is a wheat or cracked wheat roll a healthy choice?
Wheat and cracked wheat rolls are generally considered healthier choices compared to white bread rolls as they contain more fiber and nutrients.
3. Can wheat or cracked wheat rolls be used in a gluten-free diet?
No, wheat or cracked wheat rolls contain gluten and should be avoided by individuals on a gluten-free diet.
4. How can I incorporate wheat or cracked wheat rolls into my meals?
Wheat or cracked wheat rolls can be used as a healthier alternative to white bread rolls in sandwiches or as a side to soups or salads.
5. Can wheat or cracked wheat rolls be frozen?
Yes, wheat or cracked wheat rolls can be frozen for up to three months. To thaw, let the rolls sit at room temperature for several hours or microwave for 10-15 seconds.