100 G Whole Wheat Roll (Home Recipe or Bakery) contains 293 calories. Whole wheat rolls are a healthier option compared to white rolls because they are not refined and contain more fiber that aids digestion. In this article, we'll explore the nutritional value, health benefits, recipe, variations, storage, serving size, and other bread options to choose from.
Whole wheat rolls are a great source of fiber, vitamins, and minerals. In 100 G serving, it contains 6.4 g of protein, 49.9 g of carbohydrates, 6.4 g of fat, 6.4 g of fiber, and 6.4 g of sugar. The fiber content of whole wheat improves digestion, regulates blood sugar levels, and lower cholesterol levels in the body.
Do you want to experience the goodness of whole wheat rolls but don't know how to make it at home? Keep on reading to learn how to bake one for yourself.
Nutritional Value of Whole Wheat Roll
Whole wheat rolls are packed with nutrients that the body needs such as fiber, vitamins, and minerals. The fiber in whole wheat aids in digestion, regulates blood sugar levels, and lowers cholesterol levels. In addition, whole wheat rolls have a good balance of macronutrients. In every 100 G serving, it contains 6.4 g of protein, 49.9 g of carbohydrates, 6.4 g of fat, 6.4 g of fiber, and 6.4 g of sugar. This makes it a good fuel source for your body especially if you lead an active lifestyle. Eating whole wheat rolls can help you reach your daily recommended value of essential vitamins and minerals. These include Vitamin B1, B3, and B5, folate, selenium, magnesium, and iron.
Health Benefits of Whole Wheat Roll
Eating whole wheat rolls has numerous health benefits for your body. The fiber in whole wheat regulates blood sugar levels which can help in preventing type 2 diabetes. It also improves digestion and reduces the risk of constipation and colon cancer. Whole wheat rolls are a good source of antioxidants that protect your body against free radicals that can cause damage to your cells. The high fiber content in whole wheat also lowers the risk of heart diseases as it reduces bad cholesterol levels in the body. Furthermore, whole wheat rolls can also aid in weight management as the fiber content makes you feel fuller for longer periods of time. This means that you eat less and still feel satisfied.
Whole Wheat Roll Recipe at Home
Making whole wheat rolls at home is easy and requires minimal ingredients. Here is a simple recipe you can try. Ingredients: - 500 g whole wheat flour
- 1 tbsp yeast
- 1 tbsp sugar
- 1 tbsp salt
- 2 cups lukewarm water
- 2 tbsp olive oil
1. In a large mixing bowl, combine the flour, yeast, sugar, and salt. Mix well.
Why Choose Whole Wheat Roll Over White Roll
Whole wheat rolls are a better choice compared to white rolls due to the difference in processing. While white flour goes through a refining process where it loses some of its nutritional value, whole wheat is less processed which means that it retains most of its nutritional value. Whole wheat rolls have higher fiber content which aids in digestion and prevents constipation. The high fiber content also makes you feel fuller for longer periods of time, which means that you eat less and still feel satisfied. Moreover, the high fiber content in whole wheat rolls reduces bad cholesterol levels in the body which lower the risk of heart diseases such as heart attacks and stroke. Whole wheat rolls also have a lower glycemic index compared to white rolls. This means that they do not cause a rapid spike in blood sugar levels which can lead to overeating and weight gain.
Variations in Whole Wheat Roll
There are numerous variations of whole wheat rolls that you can try. You can add different herbs and spices to add flavor to your rolls. Here are some variations you can try: - Garlic rolls
- Cinnamon rolls
- Rosemary and thyme rolls
- Sesame seed rolls
- Cheese and herb rolls These variations not only add flavor to your rolls, but they also have added health benefits. For instance, garlic and cinnamon have antifungal and antibacterial properties that boost the immune system while rosemary and thyme are known to improve brain function and reduce inflammation.
How to Store Whole Wheat Roll to Keep it Fresh
Whole wheat rolls can be stored in an airtight container or ziplock bag to keep them fresh. They can also be stored in the fridge or freezer for an extended period. If you plan to eat them within a few days, store them in an airtight container and keep them at room temperature. To keep them fresh for longer periods of time, store them in the fridge or freezer. Before reheating, let them thaw at room temperature and then heat them in the oven or microwave. Avoid storing whole wheat rolls in direct sunlight as it can cause them to dry out and lose their flavor and texture.
Possible Side Effects of Overeating Whole Wheat Roll
Overeating whole wheat rolls may lead to some side effects such as bloating, gas, and constipation. Whole wheat is rich in fiber which can cause these side effects if overconsumed. It is important to consume whole wheat rolls in moderation and to balance it with other sources of nutrients such as fruits and vegetables.
Ideal Serving Size of Whole Wheat Roll
The ideal serving size of whole wheat roll depends on your daily calorie needs and activity level. Generally, one whole wheat roll is enough for a serving size. It is important to balance your calorie intake with physical activity to maintain a healthy weight. Pair your whole wheat roll with a source of protein such as eggs, cheese, or chicken for a complete meal.
Different Ways to Enjoy Whole Wheat Roll
Whole wheat rolls can be enjoyed in different ways. Here are some ideas: - Spread peanut butter and banana on top for a healthy snack
- Toast the rolls and serve with scrambled eggs for breakfast
- Make a sandwich with sliced turkey, cheese, and lettuce
- Serve as a side dish for soups, stews, and curries The possibilities are endless when it comes to enjoying whole wheat rolls. Experiment with different toppings and fillings to find your favorite way to enjoy them.
Whole Wheat Roll vs Other Bread Options
Whole wheat rolls are a healthier option compared to other bread options such as white bread and sourdough bread. White bread is heavily processed and refined, which means that it loses most of its nutritional value during the refining process. Sourdough bread, on the other hand, is made from a fermentation process which gives it a tangy taste. Whole wheat rolls are a better option compared to white bread as they have more fiber, vitamins, and minerals. Sourdough bread, on the other hand, has a lower glycemic index which means that it does not cause a rapid spike in blood sugar levels. When choosing bread options, it is important to consider your nutritional needs and preferences. Whole wheat rolls are a great option if you want to enjoy bread without compromising your health.
5 Frequently Asked Questions About 100 G Whole Wheat Roll
1. What are the nutritional benefits of a 100 G Whole Wheat Roll?
A 100 G Whole Wheat Roll is high in fiber, protein, vitamins, and minerals. It's an excellent source of carbohydrates that can provide a steady stream of energy and help you feel fuller for longer. Additionally, it can help prevent digestive disorders, maintain healthy bone density, and reduce your risk of heart disease, diabetes, and some cancers.
2. How many calories are in a 100 G Whole Wheat Roll?
A 100 G Whole Wheat Roll contains 293 calories. However, the total number of calories may vary depending on the recipe or bakery. The calorie count may also increase if you add butter, jam, or other toppings to it.
3. How can I incorporate 100 G Whole Wheat Roll into my diet?
You can add a 100 G Whole Wheat Roll to your diet as a breakfast item or as a snack. You can pair it with peanut butter, honey, or sliced banana to make it more filling and flavorful. You can also use it as a base for a sandwich or top it with turkey, lettuce, and cheese for a quick and easy lunch option.
4. Can people with gluten intolerance or celiac disease consume 100 G Whole Wheat Roll?
No, people with gluten intolerance or celiac disease should avoid 100 G Whole Wheat Roll as it contains gluten. Gluten is a type of protein found in wheat, barley, and rye that can trigger an allergic reaction in some people.
5. Is it better to make 100 G Whole Wheat Roll at home or buy it from a bakery?
It depends on your personal preference and time constraints. Making 100 G Whole Wheat Roll at home can be a fun and healthy activity, as you can control the ingredients and the cooking process. However, it may take more time and effort, and the results may not be consistent. Buying 100 G Whole Wheat Roll from a bakery can be more convenient and time-efficient, but you may not have control over the ingredients or additives used.