How many calories are there in bread?

1. More and more people eat less bread or even try to eat nothing at all. There are many reasons for this. For example, they think bread is unhealthy, or are afraid it will make them fat. But how real are such objections really?

2. More and more people eat less bread or even try to eat nothing at all. There are many reasons for this. For example, they think that bread is unhealthy, or are afraid of it getting fat. But how real are such objections really?

1. In this blog, we will take a critical look at the reputation of bread as an unhealthy fattener. How many calories are in bread? Is it really that unhealthy? And if you choose to replace it, how do you do it?

How many calories are in bread?

1. Bread is often portrayed as a fattener. Of course, to check that this is correct, we must first discuss another question: how many calories are there in bread? After all, your weight largely depends on the caloric value of your food.

1. It goes without saying that the amount of calories varies per type of bread. An average wholemeal sandwich (30 grams) contains about 75 calories. Most of it comes naturally from carbohydrates: of which a slice of bread contains about 13 grams, so 52 kcal.

1. We also find 2.5 grams of proteins and a small gram of fats. Whole grain bread contains about 2 grams of fiber per slice. It is also especially rich in various B vitamins and minerals such as iron, magnesium, potassium, iodine and calcium.

Carbs make you fat?

1. It's worth taking a closer look at those carbohydrates in bread. These are the reason that so many people completely renounce this product. Carbohydrates have a reputation for making you fat because they trigger the insulin response.

1. Now it is true that many people eat relatively too many carbohydrates (and therefore too few proteins and / or fats). However, that certainly does not mean that carbohydrates are necessarily bad. Your body just needs them for energy; especially your brain can hardly live without it.

1. The carbohydrates in bread are certainly no reason to stop eating it at all. Preferably choose slow carbohydrates, with a lot of fiber, then you know for sure that you are healthy.

2. The carbohydrates in bread are certainly no reason to stop eating it at all. Preferably choose slow carbohydrates, with a lot of fiber, then you can be sure that you are working healthy.

Is bread fattening?

1. The reputation of bread as a fattener is therefore in any case partly unjustified. Carbs don't make you fat - proteins and fats can be stored just as well as body fat. The only thing that makes you fat is a surplus of calories. After all, your body is then forced to store that excess as fat.

2. The reputation of bread as a fattener is at least partly unjustified. You don't get fat from carbohydrates - proteins and fats can be stored just as well as body fat. The only thing that makes you fat is a surplus of calories. After all, your body is then forced to store that excess as fat.

1. So is bread fattening? It could be - if you eat so much of it that it exceeds your daily calorie requirement. But when you integrate bread into a healthy and balanced diet, it doesn't make you fatter than other calories.

1. A slice of bread contains even less calories than, for example, a banana. So “bread makes you fat” is a very unfounded statement that you can easily forget.

2. A slice of bread contains even less calories than, for example, a banana. "Bread makes you fat" is a very unfounded statement that you can easily forget.

Is bread healthy?

1. However, the calories in bread are not the only reason people stop eating it. Another argument is the general health value of bread. More and more you hear that gluten, wheat or carbohydrates in general are unhealthy for you. How much of that is true?

1. These days, carbohydrates are blamed for all kinds of ailments and disorders. However, as mentioned above, that doesn't mean you shouldn't eat them! Whole grain carbohydrates are a source of energy and several vitamins and minerals. In addition, they provide essential dietary fiber.

1. Fiber provides a satisfying feeling after meals. In addition, they ferment in your intestines, with which they provide nutrition for your intestinal flora. To keep your digestive system in optimal health, 30-40 grams of fiber per day is recommended. Whole grain bread can make a good contribution to this.

1. Then there is another reason to have a problem with bread: wheat. According to various sources - including the infamous book Broodbuik - wheat is about the cause of all the evil on earth. You would get all kinds of nasty conditions.

2. Then there is another reason to have a problem with bread: wheat. According to various sources - including the infamous book Broodbuik - wheat is about the cause of all the evil on earth. You would get all kinds of nasty ailments.

1. The funny thing is that spelled is approved by many of those sources. And that while those two grains are extremely similar in nutritional value! Spelled contains slightly more proteins and fats than wheat, but this difference is minimal.

2. The funny thing is that spelled is approved by many of those sources. And that while those two grains are extremely similar in terms of nutritional value! Spelled contains slightly more proteins and fats than wheat, but this difference is minimal.

1. Of course there are people who should not eat wheat, because they are indeed sensitive to it. But that is far from the case for everyone. Most Dutch people can digest wheat - and therefore wheat bread - very well.

1. Finally, gluten has also been given an increasingly bad name. Some sources go so far as to say that almost everyone is actually gluten intolerant. However, that has not been demonstrated in any way. In fact, all studies show that only about 1% of the Dutch have celiac disease.

1. Then there are some people who are not directly intolerant to gluten, but are sensitive to it. However, that is also a small group. Unless you are one of them, gluten is no reason to avoid bread.

1. But why not play it safe and stop eating bread as a precaution? Well, bread has all kinds of benefits too. So, for starters, it provides that fiber. Bread also contains important minerals, such as iodine.

1. In addition, bread is simply an easy way to eat responsibly for many people. For practical reasons you often simply do not have the opportunity to take a whole bowl of salad with you. A bag of bread is a lot easier as a lunch on the go.

Healthy breads

1. So there is no general reason to stop eating bread. Of course, not all types of bread are equally good for you! Below we mention five types of bread that are a responsible option anyway.

1. Wheat germ bread - also called Ezekiel bread or Essener bread - is not well known in the Netherlands. A pity, because it is one of the healthiest breads in the world! It is, as the name implies, made from sprouted wheat seeds. They contain less phytic acid than regular wheat.

1. Phytic acid in large quantities can reduce the absorption of certain nutrients. Wheat germ bread also contains more protein and much more fiber than 'standard' breads. However, the number of calories remains limited due to the lower carbohydrate content. A clear winner, in other words.

1. Do you immediately make a dirty face when it comes to sourdough bread? No need: there are many more varieties nowadays than the heavy bread you can get at German bakers. The property they all share is that fermentation plays an important role in the production process.

1. And that's one of the biggest benefits of sourdough bread. Fermented food is incredibly healthy for your intestinal flora, among other things. In addition, sourdough bread also contains less phytic acid and is full of valuable nutrients.

1. One of the great advantages of rye bread is that it contains less carbohydrates, but more fiber. Thanks to all that fiber, rye bread also has a low glycemic index and therefore does not cause a blood sugar spike.

1. It also contains more vitamins and minerals than regular wheat bread. B6 and E, for example, which are both important for resistance. Potassium and iron also occur here in larger quantities. Good for muscles, blood pressure and energy.

1. Let's just say it right away: the fact that spelled bread is above wheat bread is not necessarily important. Whole grain spelled and wheat bread are all in all about equally healthy. However, spelled contains slightly more vitamins and minerals, and therefore gets a small margin.

1. In addition, less sugar and salt is added to many spelled breads. Spelled bread often comes from brands that are already making an effort to bake healthy types of bread. However, keep a close eye on the label, because this is certainly not a rule without exceptions!

1. And then the whole grain wheat bread. This is wheat bread that still contains as much of the whole grain as possible. For that reason it also has a darker color than other wheat breads. Whole grain bread contains just as many carbohydrates as lighter breads.

1. It also contains more vitamins, minerals and fiber. This makes it significantly healthier! Whole grain bread fills longer and, thanks to the low GI, does not give such a sugar dip after two hours. So this is a great choice if you just want to go for standard bread from the supermarket.

Unhealthy breads

1. However, there are also types of bread that you should be careful with, or that you should even avoid eating at all. The following three are the most important:

1. Some people think brown bread and whole wheat bread are about the same. Brown bread, however, contains significantly less fiber than real whole wheat flour. Moreover, it contains more calories, which also makes it clearly less suitable for those trying to lose weight.

1. Of course there are different grades of brown bread, from very light to almost whole grain. So always go for the darkest variant! That simply makes your lunch or breakfast a lot healthier and more filling.

1. Then we come to white bread. That is also normal wheat bread, but then all the fibers have been removed from the flour. As a result, white bread tastes a bit sweeter and milder. Sometimes sugar is even added to further enhance that flavor. B

1. White bread is a favorite for many people. A pity, because this is one of the unhealthiest types of bread you can choose! It contains few nutrients and is hardly filling due to the low amount of fiber.

1. However, white bread is not the unhealthiest type of bread: that dubious credit goes to the various sweet breads. Examples are currant bread, but also brioches and even croissants. Considerable amounts of sugar are added to these breads.

1. They are also full of trans fats and thus also provide mountains of calories. If you choose this category as standard with your Sunday breakfast, it's time for a change!

What are good bread substitutes?

1. With this blog we hope to have given you some more insight into the health value of bread. In short, it boils down to this: if you opt for healthy types of bread and also maintain a balanced diet, there is nothing wrong with eating bread regularly.

1. Still, in some cases it is good to replace bread with another meal. Not because bread is bad, but because it is important to vary enough. If you actually base three-quarters of your meals on bread, for example, it will be difficult to get enough vegetables.

1. In such a case, what are good bread substitutes to fill an entire meal? Some suggestions:

1. Bread substitutes that are very suitable for lunch are meals that mainly consist of vegetables. Consider, for example, a well-filled vegetable soup. You prepare it in no time and you can easily take it with you to work. Vegetables provide a lot of fiber, which you really need when you eat less bread.

1. Salads are also a good way to get more vegetables. Use leafy greens and some firm other vegetables for the filling. For example, add legumes for extra protein and fiber, and you have a good bread substitute that still provides you with many important nutrients.

1. Another option is to have lunch with a generous omelet, possibly with some meat or filled with a good portion of vegetables. Eggs provide iodine, a mineral that many people normally get from bread.

1. Those who prefer a sweet meal can also make delicious healthy pancakes from eggs. For example, mix egg with mashed banana for a deliciously sweet and fiber-rich batter. Serve the pancakes with some fruit and you have a protein-rich bread substitute for a lazy Sunday!

1. Finally, you can replace bread at breakfast with a bowl of fiber-rich porridge. For example, you can eat fruits and nuts - good ways to get nutrients you wouldn't normally get from bread!

1. Do you eat a lot of bread, or not at all? And how do you keep your diet healthy with that choice? We'd love to hear from you in the comments!