1 Medium (2-1/2" Dia) Whole Wheat Roll (Home Recipe or Bakery) contains 105 calories. Whole wheat rolls are a great addition to any meal, and they offer a variety of health benefits that make them an excellent choice for individuals looking to maintain a healthy lifestyle. In this article, we will explore some of the nutritional information about whole wheat rolls, their benefits, and how you can incorporate them into your diet.

A medium-sized whole wheat roll contains 21 grams of carbohydrates, 3 grams of protein, and 1 gram of fat, along with 2 grams of fiber. Additionally, it is a rich source of essential vitamins and minerals like Vitamin B6, Iron, and Magnesium.

By including whole wheat rolls in your diet, you can enjoy a range of health benefits, including improved digestion, lower cholesterol levels, and better blood sugar control. Additionally, they can help you maintain a healthy weight and reduce the risk of chronic diseases like heart disease, stroke, and type 2 diabetes.

Calories in a Medium Whole Wheat Roll

As previously mentioned, a medium-sized whole wheat roll contains 105 calories. This makes it an excellent choice for individuals looking to manage their weight, as it is a low-calorie food that can help them stay full and satisfied throughout the day. It is essential to note that the calorie count may vary based on the recipe used to make the whole wheat roll. For instance, a homemade version may contain more or fewer calories than a bakery-made one. Overall, a medium whole wheat roll is a great source of healthy carbohydrates that can provide you with sustained energy for your daily activities.

Carbohydrates in a Medium Whole Wheat Roll

A medium-sized whole wheat roll contains 21 grams of carbohydrates. Carbohydrates are an essential nutrient that provides energy to the body and fuels the brain. They are also a source of fiber and other essential nutrients that promote good health. Whole wheat rolls are an excellent source of complex carbohydrates, which are absorbed slowly by the body, keeping you full for longer periods. Unlike simple carbohydrates like sugar, complex carbohydrates do not cause a spike in blood sugar levels, making them a healthier option. It is recommended that individuals consume 45-65% of their daily calories from carbohydrates.

Protein in a Medium Whole Wheat Roll

A medium-sized whole wheat roll contains 3 grams of protein. Protein is an essential macronutrient that supports healthy muscles, bones, and skin. It also helps repair and maintain tissues in the body, making it an important nutrient for overall health and wellness. While a whole wheat roll is not high in protein, it can still make a valuable contribution to your daily protein intake. Individuals should aim to consume 0.8 grams of protein per kilogram of body weight. Other sources of protein include lean meats, fish, poultry, legumes, and dairy products.

Fat Content in a Medium Whole Wheat Roll

A medium-sized whole wheat roll contains 1 gram of fat. While fat is often seen as a nutrient to avoid, it is essential for many bodily functions, including insulation, protection of internal organs, and the absorption of certain vitamins and minerals. However, it is essential to consume healthy fats like monounsaturated and polyunsaturated fats, while limiting the intake of saturated and trans fats, which have been linked to chronic diseases like heart disease and type 2 diabetes. Whole wheat rolls are a natural source of healthy fats and are a great addition to a balanced diet.

Fiber in a Medium Whole Wheat Roll

A medium-sized whole wheat roll contains 2 grams of fiber. Fiber is a type of carbohydrate that the body cannot digest, making it an essential nutrient for digestive health. It helps promote satiety, prevent constipation, and may reduce the risk of chronic diseases like heart disease, stroke, and type 2 diabetes. Whole wheat rolls are an excellent source of fiber, and including them in your diet can help you meet your daily fiber requirements. The recommended daily intake of fiber is 25 grams for women and 38 grams for men. Other sources of fiber include fruits, vegetables, whole grains, legumes, and nuts.

Vitamins and Minerals in a Medium Whole Wheat Roll

A medium-sized whole wheat roll is a rich source of essential vitamins and minerals like Vitamin B6, Iron, Magnesium, and Phosphorus. Vitamin B6 is important for brain development and function, while Iron is essential for healthy blood cells. Magnesium is involved in bone health and energy production, while Phosphorus supports healthy bones and teeth. Incorporating whole wheat rolls into your diet can help ensure that you are getting the right amounts of these essential nutrients.

Benefits of Consuming a Medium Whole Wheat Roll

Consuming a medium-sized whole wheat roll offers a range of health benefits. Whole wheat rolls are rich in fiber, vitamins, and minerals, making them an excellent choice for individuals looking to maintain a healthy lifestyle. Eating whole wheat rolls can help promote good digestion, lower cholesterol levels, and better blood sugar control. Additionally, they can help you maintain a healthy weight and reduce the risk of chronic diseases like heart disease, stroke, and type 2 diabetes. By incorporating whole wheat rolls into your diet, you can enjoy a variety of health benefits that can improve your overall quality of life.

How to Include Medium Whole Wheat Roll in Your Diet

There are many ways to include whole wheat rolls in your diet. They can be eaten as a side with soups and stews, used to make sandwiches, or even eaten as a snack. You can also use whole wheat rolls to make healthy mini pizzas or breakfast sandwiches. They are a versatile food that can be used in many recipes, making it easy to add them to your diet. To get the most health benefits from whole wheat rolls, it is essential to choose whole grain varieties that are made with 100% whole wheat flour. Check the label to ensure that the bread is not made with refined grains or added sugars.

Healthy Recipes Using Medium Whole Wheat Roll

There are many healthy recipes that use whole wheat rolls as a key ingredient. Here is a recipe for a healthy mini pizza: Ingredients: -1 medium whole wheat roll

Frequently Asked Questions About Medium Whole Wheat Roll

Q: Can I eat whole wheat rolls if I have celiac disease? A: No, individuals with celiac disease cannot consume gluten, which is found in wheat products. They should look for gluten-free alternatives to whole wheat rolls. Q: Are whole wheat rolls suitable for people with diabetes?