- Toasting whole grain bread does not increase its protein content.
- When whole grain bread is toasted, it loses a small amount of moisture and nutrients.
- Whole grain bread on its own is not a great source of protein, but it does contain more of other nutrients than white bread.
There are approximately three grams of protein in every slice of whole grain bread, and this protein does not increase when the bread is exposed to a heating element.
When any type of food is cooked, some nutritional value is lost.
With foods that are grown, such as apples, spinach, beets, and grapes, cooking usually causes a marked loss of nutritional value because they are cooked for longer durations and at higher temperature settings.
As whole grain does not contain a large amount of protein, those seeking out foods with a high concentration of protein should not be concerned about the effects of toasting.
However, toasted whole grain bread contains a potential carcinogen called acrylamides. Any type of starch can produce acrylamides if burned or overcooked.
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How Much Nutritional Value Is Lost When Whole Grain Bread Is Toasted?
Some nutritionists believe the toasting process only causes whole grain bread to lose some of its moisture. However, studies have shown that exposing bread to any type of heat can result in a loss of vitamins and other nutrients.
The European Journal of Clinical Nutrition released a 2008 study showing that either freezing or toasting bread results in lowered blood glucose levels. This indicates that toasting bread either causes the human body to absorb fewer nutrients, or causes bread to lose a portion of its normal nutritional value.
The total amount of nutrients that can possibly be lost when whole grain bread is toasted depends on the length of time it is cooked as well as at what temperature. When whole grain bread is toasted until it is dark brown or black, it is far more likely to lose a higher concentration of nutrients.
Is Whole Grain Bread a Good Source of Protein?
Although whole grain bread is not a substantial source of protein by itself, it contains many other nutritionally beneficial ingredients.
Whole grain bread contains nearly the same amount of protein as white bread, however, it is made with whole wheat flour. Once bleached, white flour contains nearly no vitamins or minerals, and is heavily processed.
Combined with a diet filled with fresh sources of protein, such as fish, peanuts, and other lean meats, whole grain bread can help fulfill your daily nutritional needs. But in order to get the protein you need each day just from whole grain bread, you would likely consume far too many carbohydrates.
What Does the Toasting Process Do to Whole Grain Bread?
Besides reducing its nutritional value, making the texture a bit crispier, and slightly dehydrating it, toasting doesn’t do anything substantial to whole grain bread. Although some nutrients are lost, the amount of protein contained in whole grain bread remains the same.
Some medical experts are concerned that toasting bread can produce carcinogens, but no conclusive evidence has been presented. It still may be safer to eat whole grain bread that is only slightly toasted as opposed to consuming bread that is charred.
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What Is Whole Grain Bread Made Of?
Whole grain bread consists of rye, wheat, brown rice, corn, barley, oats, and other grains. Some whole grain bread is baked only with wheat flour while other varieties contain unrefined pieces of whole grains. Typically, whole grain bread is medium brown in color and topped with pieces of unrefined grain.
Depending on what grains are in your bread, and how they are processed, you might be getting more or less protein out of it.
Whole grain bread can somewhat vary in texture as not all brands sold in the US are made with 100% whole grains. This is why it is important to look at the label on all whole grain products to see what ingredients are listed.
Where Does the Protein in Whole Grain Bread Come From?
Bread that is made with whole grains usually has little sugar or fat, but there is a moderate amount of fiber and carbohydrates. The main ingredient in whole grain bread is whole wheat flour, which is where most of its protein content is derived.
Whole wheat flour is unrefined, and therefore contains more nutrients than bleached flour. The refining process strips away nearly everything the human body needs for survival. Because the average person needs at least 100 or more grams of protein a day, whole grain bread alone is not a particularly good source.
However you are getting your daily allotment of protein, make sure you aren’t neglecting your daily fitness needs, either. Check out our PRO plan to see how we can help you stay active and motivated all year long!