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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.
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| Bread Products |
Portion |
Total
Carbs (g) |
Total
Sugar (g) |
Total
Fats (g) |
Recmmd. |
| Rolls - Sourdough rye |
2 oz |
30 |
1 |
1 |
Good |
| Rolls - Whole grain |
2 oz |
30 |
1 |
1 |
Limited |
| Taco shell, baked |
1 each |
9 |
0 |
3 |
Limited |
| Tortilla, wheat flour, unleavened, soft, 6" |
1 each |
18 |
0 |
2 |
Limited |
| Rolls - Frankfurter/hot dog roll |
1-1/2 oz |
19 |
3 |
2 |
Very Limited |
| Rolls - Hamburger bun |
1-1/2 oz |
22 |
5 |
3 |
Very Limited |
| Tortilla, corn, unleavened, soft, 6" |
1 each |
12 |
0 |
1 |
Very Limited |
| Bread crumbs - Dry, plain |
1 oz |
21 |
1 |
2 |
Avoid |
| Bread crumbs - Gluten-free, wheat-free |
1 oz |
14 |
1 |
3 |
Avoid |
| Bread crumbs - Soft, white |
1oz |
15 |
1 |
1 |
Avoid |
| Bread stuffing, prepared |
1/2 cup |
43 |
3 |
9 |
Avoid |
| Breadsticks, plain |
1 oz |
20 |
1 |
1 |
Avoid |
| Croutons, plain, dry |
1 oz |
21 |
1 |
2 |
Avoid |
| Rolls - Hoagie roll |
4-3/4 oz |
68 |
5 |
5 |
Avoid |
| Rolls - Kaiser |
2 oz |
30 |
3 |
2 |
Avoid |
| Rolls - Potatoe |
2 oz |
24 |
4 |
4 |
Avoid |
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