Whether they want to gain muscle, lose weight, or just maintain a positive body image, people of all ages now want to know how many carbs are in every food they eat.
We frequently concentrate on the macronutrients found in each slice of bread because it is one of the more common foods to contain too many carbohydrates.
But how many carbohydrates are actually present in a slice of bread? Is there a significant difference between each type?
Today, we’re going in-depth on the relationship between bread and carbohydrates and why it’s not as straightforward as just counting them.
Many people are unaware that carbohydrates are much more diverse than simply starchy foods like bread, pasta, potatoes, and rice. Fruits, vegetables, beans, and dairy products all contain carbs. In actuality, most common health foods, including quinoa, yogurt, and blueberries, are primarily composed of carbohydrates.
Simple Vs. Complex Carbohydrates
One or two sugar molecules make up simple carbohydrates, which are readily absorbed and cause blood sugar levels to rise quickly. Refined grains, such as those found in white bread, confectionery, and desserts are some examples. These basic carbs frequently lack fiber, vitamins, and minerals. Complex carbs, on the other hand, consist of three or more sugar molecules and can be found in foods like beans or whole-grain breads. The slower absorption of these longer sugar chains results in stable blood sugar levels. With addition, complex carbohydrates offer fiber to aid in digestion and weight management, energy-boosting B vitamins, cancer-preventive vitamin E, and a wealth of other vitamins, minerals, and antioxidants.
Not All Slices are The Same
Let’s discuss bread now that we have a fundamental understanding of carbohydrates.
For a long time, cereals, pasta, potatoes, and rice were on the bottom panel of the food pyramid with bread.
For many years, it was regarded as the ideal staple diet, but times have changed.
99% of bread sold in bakeries and grocery stores is actually high in carbohydrates, many of which are the harmful “simple carbs” that raise blood sugar and cause weight gain.
We looked through a list of popular store-bought bread from Verywell Fit, noting the carbs and sugar content, to demonstrate just how carb-heavy these products are:
- Classic white bread – 12g carbs, 2g sugar
- Whole wheat bread – 12g carbs, 1.5g sugar
- Sprouted grain bread – 15g carbs, 0g sugar
- Cinnamon swirl bread – 18g carbs, 8g sugar
- Challah bread – 35g carbs, 0g sugar
- Rustic white bread – 25g carbs, 3g sugar
- Gluten-free brown rice bread – 19g carbs, 1g sugar
- Pumpernickel – 10g carbs, 0.1g sugar
- 12-grain bread – 19g carbs, 3g sugar
Take into account how these diverse items are seen by the general public and how we are encouraged to believe that some are much healthier than others.
Yes, there are some variations in sugar levels, and darker bread and sprouted grains typically have better nutritious contents, but the figures speak for themselves.
There is little doubt that no popular bread is a good choice for anyone trying to reduce their carb intake.
Fiber Is a Factor
Dietary fiber is just “a kind of carbohydrate that is not broken down during digestion,” as stated in the Cleveland Clinic article. It exits the body after passing via the colon, small intestine, and stomach.
For this reason, according to food scientists, we must remove the total grams of fiber from the carbs in order to calculate the “net carbs” of a food item.
Therefore, a slice of bread would have 11 net carbohydrates if it had 16 grams of total carbs and 5 grams of fiber.
Fiber is an important nutrient that shouldn’t be overlooked by anyone trying to cut back on their overall carb intake! It is also fantastic for digestion and promotes satiety, which can be difficult to achieve when
Nutritionally Dense Bread
For long-term adherents of diets like Atkins, South Beach, Paleo, and Keto, counting carbs has turned into a tedious task.
If followed closely, these eating patterns can have enormously positive health effects, but they all call for significant carbohydrate reductions.
The Standard Keto Diet advises that only 5% of daily calories come from carbohydrates, while 20% of calories come from carbs and 75% of calories come from fat, according to a beginner’s guide from Healthline.
Paleo completely forbids processed carbohydrates, and South Beach is also not very kind.
In light of the earlier bread statistics, it would appear that bread has no place over the long term in these diets.
While some breads are undoubtedly healthier than others in terms of fiber, whole grains, and overall nutrition, eating a lot of bread at once is still a huge source of carbohydrates and can ruin your entire strategy if you make a mistake.
We decided it was time to put bread back on the menu for those keto and low-carb warriors out there because we were sick of the absurd amounts of carbs in most bread.
We developed Superfood bread, a great-tasting nutritional powerhouse, because we love good bread and thought the market was lacking a great low-carb option.
Our product is superior to the healthiest bread available at the grocery store.
We developed a loaf of bread that, rather than derail people from maintaining a low-carb lifestyle, contains nine grams of fiber and only two net carbs each slice.
Numerous delighted customers who believed they would never be able to again enjoy bread have commended our bread.
Superfood bread is fully dairy- and gluten-free and only contains five basic ingredients and three kinds of complex carbohydrates.
No more aimlessly navigating the grocery isles in quest of low-carb bread. This is authentic material. It is brought fresh to your door, tastes fantastic, and suits your diet.
Can You Eat Bread on the Keto Diet?
It’s fine to eat whole grain bread as part of a balanced diet. But bread is not permitted on the keto diet, which negates the goal of this eating plan. The ketogenic diet is low in carbohydrates, hence it forbids foods like bread that are high in carbohydrates. How come, though?
The goal of the ketogenic diet is to induce ketosis in the body and increase ketone production. “Ketogenic” is short for “ketone-generating.” The only way to induce ketosis in the body is to reduce carbohydrate intake to a level where the body can no longer use them for energy. So as to help fuel the brain, it searches for additional energy sources like fat and creates ketones in the process (the brain is one of the rare organs that cannot use fat for fuel).
Bread is not a feasible way to assist cut carb intake to the necessary 20-50g/day on a ketogenic diet because it supplies a large quantity of carbohydrates even in modest serving sizes. Because of this, many people on the keto diet bake bread using non-wheat flours to assist reduce their daily carb intake (more on that later). Others simply stick to low-carb foods like cucumbers, spinach, almonds, seeds, and avocados.
Health Benefits of Bread
Although bread is prohibited on the keto diet, this does not imply that it is a negative food. Whole grain bread is a good source of fiber and nutrients, as was already mentioned. Whole grain bread can promote health if consumed in conjunction with a well-planned, regular diet. Examples of the health advantages of whole grain bread are shown below.
A source of nutrients
Selenium, a trace mineral necessary for the creation of antioxidant enzymes termed selenoproteins, is found in abundance in whole wheat bread. In addition, thyroid health, DNA synthesis, and reproductive health all depend on selenium. Because anti-nutrients, or substances that prevent nutrients from being absorbed, are removed during sprouting, sprouted bread has even higher nutritional value. Additionally, sprouting boosts the amount of several nutrients like vitamin C, vitamin E, and beta-carotene, though only in very small levels.
Reduced disease risk
According to public health research, whole wheat bread consumption reduces the risk of a number of diseases and health outcomes, including:
- Cardiovascular disease: 25%
- Hypertension: 21%
- Digestive tumors: 22%
- Death following a heart attack: 31%
This is probably because whole grain bread provides more fiber and unrefined grains have more antioxidants. For instance, fiber feeds the good gut bacteria, which then ferments the fiber to make short-chain fatty acids like butyric acid. According to studies, butyric acid safeguards the integrity of gastrointestinal tissue.
Weight management depends on controlling hunger and satiety. These responses to food consumption are highly influenced by your blood glucose levels and metabolic health as a whole. For example, blood sugar rises brought on by the consumption of refined carbs result in increased insulin release and subsequent blood sugar dips that are quickly followed by intense feelings of hunger.
By switching to whole grain bread, you can avoid this. More fiber is found in whole grain bread, which slows down the bread’s starch’s breakdown. Blood glucose is gradually released as a result. Additionally, fiber gives the digestive tract bulk, which also seems to increase fullness. But studies show that your greatest choice for regulating your appetite is to convert to a low-carb diet.
People have been misled by blatant statements on the reverse of bread labels for far too long.
The truth is that too many carbohydrates are unhealthy for the body, despite promises of vitamins and minerals, glitzy packaging, and nutritious branding.
We are pleased to inform that the entire flavor and texture of real bread may now be enjoyed by health-conscious foodies without having to worry about carbohydrate excess thanks to our Superfood bread.
Check out our FAQ or ask any questions you may have to learn more about how Superfood bread might benefit you.
Follow us on social media to see how thousands of users are utilizing this delectable low-carb bread.