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Like grains, bread and bread products can be enjoyed often if you eat the right ones. Whole grain breads are the best choice. Whole grain products should read "100 percent whole wheat," "whole oats," or "whole rye." Watch out for breads that are labeled "whole wheat" rather than "whole grain." While some nutrients may be preserved, the glycemic index is generally just as high as that of white bread. Look for at least 3 grams of fiber per serving. Other good choices are pita, whole grain pumpernickel, and sourdough bread.
Anything labeled "fortified" means that processing has removed essential vitamins and nutrients. Any attempts to return vitamins artificially are unlikely to be sufficient.
Avoid "fortified" foods and commercial breads that include hydrogenated oils.
|
| Bread |
Portion |
Total
Carbs (g) |
Total
Sugar (g) |
Total
Fats (g) |
Recmmd. |
| Bread - Barley, prepared w/flour and 50% barley kernels |
1 oz |
19 |
1 |
1 |
Good |
| Bread - Buckwheat |
1 oz |
14 |
1 |
1 |
Good |
| Bread - Cracked wheat, coarse |
1 oz |
14 |
1 |
1 |
Good |
| Bread - High protein |
1 oz |
12 |
1 |
0 |
Good |
| Bread - Multigrain, 7-grain bread |
1 oz |
14 |
1 |
1 |
Good |
| Bread - Oat bran |
1 oz |
11 |
1 |
1 |
Good |
| Bread - Pumpernickel, whole grain |
1 oz |
13 |
1 |
1 |
Good |
| Bread - Rye, w/linseed |
1 oz |
15 |
2 |
1 |
Good |
| Bread - Sourdough, rye |
1 oz |
15 |
0 |
1 |
Good |
| Bread - Soy and flaxseed |
1 oz |
12 |
2 |
1 |
Good |
| Bread - Sprouted wheat |
1 oz |
12 |
2 |
1 |
Good |
| Bread - Stone-ground whole wheat |
1 oz |
14 |
1 |
1 |
Good |
| Bread - Barley, prepared w/100% flour |
1 oz |
16 |
1 |
1 |
Limited |
| Bread - Cinnamon raisin |
1 oz |
14 |
4 |
1 |
Limited |
| Bread - Honey Oat |
1 oz |
14 |
2 |
1 |
Limited |
| Bread - Pita pocket, wheat, unleavened, 6" |
1 each |
35 |
1 |
2 |
Limited |
| Bread - Pita pocket, white, unleavened, 6" |
1 each |
33 |
1 |
1 |
Limited |
| Bread - Rice, high amylose |
1 oz |
12 |
0 |
1 |
Limited |
| Bread - Rye, light |
1 oz |
14 |
2 |
1 |
Limited |
| Bread - Gluten-free, wheat-free |
1 oz |
13 |
1 |
1 |
Very Limited |
| Bagels - Blueberry |
3 oz |
40 |
10 |
1 |
Avoid |
| Bagels - Cinnamon raisin |
3 oz |
47 |
2 |
1 |
Avoid |
| Bagels - Egg |
3 oz |
45 |
1 |
2 |
Avoid |
| Bagels - Plain, onion or sesame |
3 oz |
45 |
1 |
1 |
Avoid |
| Bagels - Poppy seed |
3 oz |
49 |
1 |
1 |
Avoid |
| Bagels - Whole wheat |
3 oz |
48 |
2 |
1 |
Avoid |
| Bread - Baguette, w/1 tsp butter |
1 oz |
21 |
0 |
6 |
Avoid |
| Bread - Baguette, white, plain |
1 oz |
21 |
0 |
1 |
Avoid |
| Bread - Cornbread, prepared from baking mix |
3 oz |
30 |
4 |
6 |
Avoid |
| Bread - Focaccia |
2 oz |
23 |
2 |
4 |
Avoid |
| Bread - French |
1 oz |
15 |
0 |
1 |
Avoid |
| Bread - Italian |
1 oz |
14 |
1 |
1 |
Avoid |
| Bread - Potatoe |
1 oz |
14 |
1 |
1 |
Avoid |
| Bread - Rice, low amylose |
1 oz |
12 |
0 |
1 |
Avoid |
| Bread - Vienna |
1 oz |
15 |
0 |
1 |
Avoid |
| Bread - White, enriched |
1 oz |
15 |
0 |
1 |
Avoid |
| Bread - Whole wheat, made w/enriched white flour |
1 oz |
13 |
1 |
1 |
Avoid |
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