Being highly sensitive or intolerant to gluten doesn’t mean that you have to say goodbye to bread, sandwiches, or toasts. Even, people with celiac disease can still add bread to their diet menu.
Thanks to gluten-free products, including bread that you can easily find in the market. However, the absence of gluten shouldn’t be the only thing you concern when picking up the best free-gluten bread.
Nutrition facts such as calories should also be your consideration. So, how many calories in gluten-free bread actually? And what is the best gluten-free bread product to add to your diet?
Is Gluten-Free Bread Low in Calories?
Depending on the type and brand of the gluten-free bread, the calories contained in the food can be varied.
Most of the time, a slice of gluten-free bread comes with calories that range between 65 and 100.
Compared to their gluten-containing counterparts, one slice of whole bread usually contains 80 calories. Meanwhile, a two-slice sandwich is known to contain calories in the range between 20 and 30.
That shouldn’t be a big deal anyway, as long as you don’t spend the whole day eating sandwiches.
Since the number of calories contained in the gluten-bread brand can be different from one to another, it is important to compare these products before purchasing.
Make sure that you check the nutrition facts on the label. This will make it easier for you to find the rightest gluten-free bread for your diet.
Aside from calories, gluten-free bread also contains other nutrients. Check these nutrient facts on your gluten-free bread package.
Protein and Fat
Both protein and fats are critical for your wellness. While protein is used to boost the immune system and repair muscle tissues, fats are beneficial when dialing with the absorption of fat-soluble vitamins and provide you with energy.
Unlike calories, protein, and fat contained in gluten-free bread are usually not so much different from brand to brand. Most of the time, one slice of bread with zero gluten contains 2 grams of fat and 2 grams of protein.
Well, you might notice that the difference between the two ingredients is slight if not zero. However, you need to know that fats contained in gluten-free bread are usually higher.
As for protein, it is a bit lower. One slice of gluten-free bread usually contains 3 grams of protein and 1 gram of fat.
Fiber and Carbs
Keep in mind that most of the calories found in gluten-free bread come from the carbs contained in the food. In other words, the higher carbohydrates contained in the bread, the more calories the bread has.
The carbohydrates contained in gluten-free products are also different, depending on the brand of your choice. Most of the time, carbohydrates in gluten-free bread ranges between 11 and 21 grams per slice.
Just like carbohydrates, the fiber contained in zero-gluten bread also varies. In every slice of gluten-free bread, there are about 0.5 to 2 grams of fiber content.
If you want to enjoy an optimum health benefit of the bread, you need to pick up a brand with the highest content of fiber.
The ingredient can help you to reduce blood cholesterol and lower risks of various chronic diseases such as heart diseases and obesity.
Some gluten-free bread products out there also come with mineral content such as calcium and iron. Calcium is known to have a lot of health benefits to your body by keeping your bones and teeth strong.
Meanwhile, iron helps in bringing oxygen throughout your body and assists to create hemoglobin. Though the amount of these two ingredients are not high, at least, they have met daily value needs.
Per slice of gluten-free bread is expected to meet the daily value of iron that reaches 4%. Meanwhile, the amount of calcium contained in every slice of zero-gluten bread meets 1% of the daily value.
Sodium is one of the most common nutrients found in gluten-free bread. However, too much sodium intake is not healthy for your body.
This can lead you to increase risks of high blood pressure. Again, just like other nutrients in gluten-free products, the amount of sodium also depends on the type and brand of the food.
Most of the time the sodium contained in bread with no gluten ranges from 120 to 15 milligrams per slice. Well, it is slightly different from whole wheat bread since sodium contained in the food is usually 145 milligrams.
To reduce the negative effects of sodium in gluten-free bread, you are suggested to limit the intake up to 2,300 mg per day. The sodium intake should even be made lower up to 1,500 milligrams a day if you already have high blood pressure issues.
The Best Gluten-Free Bread: Which Product to Choose?
What gluten-free bread to pick up? Well, here are the three best gluten-free bread products to help you narrow down your options.
1. Canyon Bakehouse -7 Grain Bread
Per 34 grams serving, this gluten-free bread contains 90 calories, 18 grams carbohydrate, 1 gram of fat, and 2 grams fiber.
Though Canyon Bakehouse relatively contains more calories per two slices – 16 more calories on average – compared to other brands, it has more fiber and less fat.
That is why Canyon Bakehouse is considered an ideal option to take if you want to eat healthier gluten-free bread.
2. Udi’s Gluten-Free White Sandwich Bread
Each slice of Udi’s Gluten-Free White Sandwich Bread contains 70 calories and 2 grams of fat. This gluten-free bread also contains 11 grams of carb.
Despite the low carb contained in the bread, Udi’s has less than 1 gram of fiber. Not only that but the calories and fiber content found in Udi’s is also considered higher than its counterparts.
3. Rudi’s Gluten-Free Cinnamon Raisin Bread
The gluten-free bread of Rudi’s is also popular among gluten-free dieters. It contains 2 grams of fiber, 18 grams of carbs, and 2.5 grams of fat. However, you need to be careful about the calories content of the bread since it has 100 calories per slice.
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