Benefits of white bread

Written By The HealthMeth Team - Updated On Sunday, February 13, 2022 12:00 PM

White bread

Bread is a staple food in many countries, as it has been consumed and eaten for thousands of years around the world. It is usually prepared from dough consisting of flour and water, and different types of bread can be obtained [1] . White bread is one of the most common types of bread. The most popular and consumed product around the world, as refined white flour is produced by refining whole wheat grains, which are filtered and removed traces of husks or bran , then bleached through chemical bleaching agents that contain chlorine, and then dried in ovens at high temperatures; To get rid of any other unhelpful ingredients in it. [2]

The nutritional value of white bread

The following table shows the nutritional value found in 28 grams of Arabic bread, or fortified white baladi, [3] and toast: [4]

The foodstuff Fortified Arabic Bread Toast bread
Water (milliliter) 8.99 6.87
Calories (kcal) 77 88.7
Protein (grams) 2.55 3.67
Fat (grams) 0.336 1.21
Carbohydrates (grams) 15.6 15.8
Fiber (grams) 0.616 1.33
Calcium (milligrams) 24.1 46.8
Magnesium (milligrams) 7.28 16.7
Phosphorous (milligrams) 27.2 53.3
Potassium (milligrams) 33.6 63.2
Sodium (milligrams) 150 170
Zinc (milligrams) 0.235 0.417
Manganese (milligrams) 0.135 0.39
Selenium (μg) 7.59 9.47
Thiamine (milligrams) 0.168 0.124
Folate (μg) 30 24.4
Vitamin C (milligrams) 0 0.057

Benefits of white bread

Wheat flour is one of the most important ingredients for bread dough. [5] As mentioned previously, white bread is made from white flour, which is made from the endosperm of the ground seed, [6] and here are some of the benefits of white bread:

  • Rich source of carbohydrates: Carbohydrates are one of the main nutrients in bread, which provide the body with energy, [7] and the recommended amount of grains is approximately 186 grams per day from a 2,000-calorie diet. [8]
  • Low in fat: White bread is lightly high in fat, as a medium-fortified loaf of bread weighing 60 grams contains 0.72 grams of fat. [3]

Damage to white bread

There is a set of negatives that white bread carries as a result of the materials it is made from, and also when it is eaten in large quantities, and the following is an explanation:

The materials used in the manufacture of white bread

  • Made from refined flour: Wheat grains are processed when making white bread or white flour to remove wheat germ and bran, keeping the endosperm only, and these products made from refined flour are soft, have a light texture, and have a longer shelf life, however, the flour processing process may It loses most of its content of fiber, vitamins , and important minerals, in turn, it contains fast and easy to digest carbohydrates, which may lead to a lack of nutrition, so manufacturers resort to producing flour fortified with important nutrients, by adding some of the missing nutrients to Flour, using nutritional supplements such as folic acid and B vitamins. [7]
Despite this, dietary fiber, which is essential for the health of the digestive system, heart and blood vessels, cannot be replaced, and vitamin supplements are not as good as the vitamins that the body naturally obtains from food sources, which the human body can absorb better. [7]
  • Contains simple carbohydrates: white bread contains large quantities of simple carbohydrates, which the body quickly breaks down, which causes a rise in energy, compared to whole grains that contain complex carbohydrates, as the body takes longer to process and destroy them, which gives a feeling of satiety for a longer period . [9]
  • Contains added sugar: White bread is one of the products that contain sugar, but without the noticeably sweet taste, as sugar is usually added to white bread during the manufacturing process. [10]

Damages of too much white bread

Eating large amounts of white bread can lead to some health problems, including the following:

  • Increased risk of weight gain: associated with eating large amounts of refined grains increased fatty tissue around the internal organs , or what is known as fat Visceral, while eating large amounts of whole grain down this type of fat in adults is associated, [11] However, eating bread in quantities Balanced diet does not contribute to weight gain , in addition to providing the body with many essential nutrients to perform its functions well, and therefore it can be consumed as part of a balanced diet rich in nutrients, which can help to eat and maintain specific calories daily. [12]
  • Constipation : Both fortified and non-fortified white bread contains low amounts of dietary fiber. [13] Therefore, eating large amounts of white bread may cause constipation , which makes the stools hard and dry. [14]


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  12. Kourkouta L, Koukourikos K, Iliadis C and others (2017), “Bread and Health” , Journal of Pharmacy and Pharmacology , Folder 5, Page 821-826. Edited.
  13. Gord Kerr (13-3-2019), "Why Isn't White Bread Good for You?" , , Retrieved 5-6-2020. Edited.
  14. "Worst Foods for Constipation" , , 28-5-2018, Retrieved 5-6-2020. Edited.