A serving of 1 roll (40 g) Brown Bread Roll contains around 110 calories. Brown bread rolls are an excellent source of dietary fiber, vitamins, and minerals. Adding them to your diet can help you maintain a healthy lifestyle.
Brown bread rolls typically contain whole wheat flour, water, yeast, salt, and sugar. Whole wheat flour contains more fiber and essential nutrients than white flour, making it a healthier option. Brown bread rolls are also low in fat and contain no trans fat or cholesterol.
In this article, we will explore the various benefits and nutritional values of brown bread rolls. We will also discuss the potential health risks of consuming them and provide tips on how to make delicious brown bread rolls at home.
Calories in Brown Bread Roll
Brown bread rolls are a relatively low-calorie food, with one serving containing around 110 calories. However, it is essential to be mindful of portion sizes and avoid overeating, as this can lead to weight gain over time.
Ingredients of Brown Bread Roll
The main ingredients of brown bread rolls are whole wheat flour, water, yeast, salt, and sugar. Some recipes may also include additional ingredients such as honey, molasses, or oats. Whole wheat flour is an excellent source of dietary fiber, vitamins, and minerals. It is also richer in flavor and has a more robust texture than white flour. Yeast is a type of fungus that helps the dough rise and affects the flavor and texture of the bread. Salt is added for flavor, while sugar provides sweetness and helps activate the yeast. It is important to note that the nutritional content of bread rolls can vary depending on the recipe and manufacturer. Some brands may add preservatives or artificial flavors, so it is essential to read the ingredient label carefully before purchasing.
Benefits of Brown Bread Roll
Brown bread rolls offer several health benefits due to their high fiber content. A 40g serving of brown bread roll contains around 5g of fiber, which helps regulate digestion and reduce the risk of constipation. Fiber also promotes feelings of fullness, which can help with weight management. Additionally, whole wheat flour is a good source of complex carbohydrates, which provide lasting energy and can reduce the risk of developing type 2 diabetes. Brown bread rolls also contain a range of essential vitamins and minerals, such as B vitamins, iron, and zinc. Incorporating brown bread rolls into your diet can help you maintain a healthy digestive system, increase your energy levels, and support your overall health and wellbeing.
Nutritional Value of Brown Bread Roll
A serving of brown bread roll (40g) contains the following nutrients: calories: 110 Fat: 0.9g, Carbohydrates: 21g, Fiber: 5g, Protein: 4g, Sodium: 200mg, Potassium: 109mg, Iron: 1.4mg, Calcium: 12mg, Thiamin: 0.2mg
Health Risks of Consuming Brown Bread Roll
While brown bread rolls offer numerous health benefits, it is essential to consume them in moderation. Overconsumption of bread, in general, can lead to weight gain, especially if paired with calorie-dense toppings like butter or jam. Additionally, some people may have an intolerance or allergy to wheat or gluten, which can cause adverse reactions such as bloating, diarrhea, or abdominal pain. It is crucial to speak with a medical professional if you experience any symptoms after consuming brown bread rolls.
How to Make Brown Bread Roll at home
Making brown bread rolls at home is easy and a great way to ensure that you know exactly what goes into them. Here's a simple recipe to get you started: Ingredients: 2 cups of whole wheat flour, 1 tablespoon of sugar, 1 teaspoon of salt, 2 teaspoons of active dry yeast, ¾ cups of lukewarm water.
Alternative Options for Brown Bread Roll
If you are looking for alternative options to traditional brown bread rolls, there are several options available. One popular option is to use spelt flour instead of whole wheat flour. Spelt is an ancient grain that is high in fiber, protein, and essential minerals, and has a lighter texture than whole wheat flour. You can also add seeds or nuts, such as chia or flaxseed, to provide additional nutrients and texture to your bread. For individuals who have a gluten intolerance or allergy, there are several gluten-free flours available, such as almond or coconut flour, that can be used to make bread rolls.
Calorie Intake while consuming Brown Bread Roll
The number of calories you consume while eating a brown bread roll will depend on several factors, such as the size of the roll and the toppings you use. If you are looking to maintain a healthy weight, it is recommended that you consume around 2000-2500 calories per day, depending on your age, gender, and activity level. Choosing a smaller-sized brown bread roll and pairing it with nutrient-dense toppings like hummus or avocado can help keep your calorie intake in check.
Ideal Diet Plan with Brown Bread Roll
Incorporating brown bread rolls into a balanced diet plan can provide numerous health benefits. Here's an example of how you can incorporate brown bread rolls into your daily diet: Breakfast: Oatmeal with sliced banana and a toasted brown bread roll. Lunch: Chicken salad sandwich with a small brown bread roll and mixed greens.
Frequently Asked Questions about Brown Bread Roll
1. Are brown bread rolls healthier than white bread rolls? Yes, brown bread rolls are generally considered to be healthier than their white bread counterparts. Whole wheat flour contains more fiber and essential nutrients and is less processed than white flour. 2. Can brown bread rolls help me lose weight?
Whole grains like whole wheat flour contain more essential nutrients and fiber than processed grains.
5 Frequently Asked Questions about Brown Bread Rolls
1. What makes brown bread rolls healthier than white bread rolls?
Brown bread rolls are healthier than white bread rolls because they are made from whole-grain flour that retains all the nutrients, including fiber, vitamins, and minerals found in the wheat kernel. The fiber in brown bread rolls helps promote good digestion, which can help prevent constipation and other digestive problems.
2. Is it safe for people with gluten intolerance to consume brown bread rolls?
No, people with gluten intolerance or celiac disease should not consume brown bread rolls since they contain gluten. Gluten is a protein found in wheat, barley, and rye, and it can cause digestive problems and other health issues in those who are intolerant of it.
3. How can I include brown bread rolls in my weight loss diet?
Brown bread rolls are an excellent option for a weight-loss diet because they are lower in calories and fat than white bread rolls. However, it's important to watch your portion size, as too much bread can contribute to weight gain. Consider pairing your brown bread roll with a protein and some vegetables to make a complete meal that will keep you feeling full and satisfied.
4. Can brown bread rolls be frozen?
Yes, brown bread rolls can be frozen for up to 3 months. To freeze, wrap them tightly in plastic wrap or aluminum foil and place them in a freezer bag. When you're ready to eat them, let them thaw at room temperature for about an hour or until they are fully defrosted.
5. What are some healthy toppings to put on brown bread rolls?
Some healthy toppings for brown bread rolls include avocado, hummus, turkey or chicken breast, spinach, tomatoes, and low-fat cheese. These toppings add flavor and nutrition to your brown bread roll without adding too many calories or fat.