Did you know that 2 slices (57 g) of soft 100% whole wheat bread pack a punch with 140 calories per serving? Whole grain bread is a staple in many households but understanding its nutritional value can greatly benefit you in achieving a balanced diet.

Apart from being a good source of carbohydrates, whole wheat bread is also rich in fiber, protein and essential minerals. Eating soft wheat bread can provide you with a variety of nutrients important for a healthy lifestyle.

In this article, we'll explore some practical tips and strategies to help you get the most out of your bread purchase and why it's important to incorporate 100% whole wheat bread into your diet.

Calories in 2 Slices of Soft Whole Wheat Bread

Soft whole wheat bread is a healthy option as it's relatively low in calories compared to other bread types. Each serving of 2 slices (57 g) contains 140 calories which is less than the average slice of white bread. While the calorie count in whole wheat bread is relatively low, it's important to keep in mind portion control to avoid overeating. For those on a weight loss journey, whole wheat bread can be a great option as it can help you feel full for longer periods of time, reducing the temptation to snack between meals and overeat.

Healthy Carbohydrates in 100% Whole Wheat Bread

Carbohydrates are a crucial part of a healthy diet and whole wheat bread is an excellent source of complex carbohydrates. Unlike simple carbohydrates that can cause blood sugar spikes, complex carbohydrates are absorbed more slowly by the body, providing a steady stream of energy. 100% whole wheat bread contains healthy carbohydrates that are not only good for providing energy but also for aiding in digestion and promoting healthy bowel movements. Choosing whole wheat bread over white bread can also help regulate blood sugar levels and reduce the risk of type 2 diabetes.

Protein in Soft Wheat Bread

Protein is an essential nutrient that plays a crucial role in building and repairing tissues in our bodies. While whole wheat bread is not known to be a high source of protein, it still contains a decent amount. Each serving of 2 slices (57 g) contains about 6 grams of protein. Pairing whole wheat bread with a source of protein such as peanut butter or eggs can help increase protein intake and provide a more satisfying and balanced meal.

Vitamins and Minerals in Whole Wheat Bread

Whole wheat bread is also a good source of important vitamins and minerals needed for optimal health. These include B vitamins such as thiamine, niacin, riboflavin, and folate; and essential minerals such as iron, magnesium, and selenium. Eating 2 slices (57 g) of soft whole wheat bread can provide you with up to 10% of your daily recommended intake of these essential vitamins and minerals.

100% Whole Wheat Bread as Part of a Balanced Diet

It's important to note that while whole wheat bread can provide a variety of essential nutrients, it should still be consumed as part of a balanced diet. Pairing whole wheat bread with other healthy foods such as lean protein, vegetables, and fruit can provide a more balanced, nutrient-dense meal. It's also important to note that while whole wheat bread is a healthier option than white bread, it still contains gluten and may not be suitable for individuals with celiac disease or gluten sensitivity.

Nutrient Composition of Soft Wheat Bread

Here is a breakdown of the nutrient composition of 2 slices (57 g) of soft whole wheat bread: - calories: 140 - Carbohydrates: 24 g, including 4 g of fiber

How to Choose Whole Wheat Bread

When choosing whole wheat bread, it's important to read the label carefully to ensure that it is 100% whole wheat and not just colored or flavored to look that way. The first ingredient should be whole wheat flour or whole grain flour. You can also look for bread that is labeled as 'stone-ground' or 'sprouted' for added health benefits.

Importance of Whole Wheat Bread in a Healthy Lifestyle

Eating whole wheat bread as part of a healthy diet can provide numerous benefits such as improved digestion, weight management, and a reduced risk of chronic diseases such as heart disease and type 2 diabetes. Whole wheat bread is also a good source of fiber which can help lower cholesterol levels, maintain bowel regularity, and promote a healthy gut.

Possible Side Effects of Soft 100% Whole Wheat Bread

While whole wheat bread is generally considered safe for most people, some individuals may experience side effects such as bloating or gas due to the high fiber content. In rare cases, individuals with celiac disease or gluten sensitivity may experience adverse reactions such as abdominal pain, diarrhea, or headaches after consuming soft whole wheat bread. If you suspect you may have a gluten intolerance, it's important to speak with your healthcare provider before making any major dietary changes.

Comparing Whole Wheat Bread to White Bread

While whole wheat bread and white bread may look similar, they differ significantly in terms of nutritional value. White bread is made from refined wheat flour which has been stripped of its fiber and nutrients, leaving behind a highly processed, calorie-dense product. Whole wheat bread, on the other hand, is made from the entire wheat kernel which provides a variety of essential vitamins and minerals along with healthy carbohydrates and fiber.