Many of the health benefits of pita bread can be attributed to its nutritional profile. Bread, including wraps, have a bad (w)rap in some diet circles that target high-carb foods as the enemy of weight loss and health. While corn tortillas dont offer much in the way of vitamins and minerals, theyre ranking high on the list because of their gluten-free nature, Richards said. Here are some of them. The origin of the term pita can be traced back to Greek, where it literally means pie or cake. Pita bread is made with a pocket in the middle and is mainly used to prepare sandwiches as it can hold many sandwich fillings. Laminating Croissants results in a flaky and airy texture that is unique to Croissants. Everything You Need to Know About Carbs and Why You Shouldn't Cut Them, Let's get one thing straight: You don't need to be afraid of bread, says Bonnie Taub-Dix, RD and author of Read It Before You Eat It: Taking You from Label to Table.. One slice (46 grams) of whole-wheat bread contains ( 18 ): Calories: 110 Protein: 4 grams Fat: 0.5 grams Carbs: 23 grams Fiber: 4 grams Summary Whole-wheat bread made from 100% whole-wheat. Usually made with rye flour, sourdough is generally made of white flour unless you buy a specific whole-grain version or make your own. Here are 14 of the healthiest leafy green vegetables you. Besides health conditions that may contribute, the only thing that matters is a simple math equation: making sure that the calories you eat are less than the calories your body burns each day will lead to weight loss. A review of 28 studies found that eating 3 grams or more of oat beta-glucan per day significantly decreased LDL (bad) and total cholesterol levels compared to not eating oats (20). The most nutritious type of pita bread is made from whole-wheat flour, making it rich in fiber and protein. Honey and oat bread is considered to be the healthiest of the entire lot. The calories in one large round of whole-wheat pita bread tend to sit at around 170 kcal, making it a reasonably low-calorie grain. This way, you can control the ingredients. It's thinner than other types of bread, such as bagels, so it's beneficial for those who may be looking for a substitute for other carb-heavy foods. French Bread Pizza. The iron present in the pita bread helps in the production of red blood cells. Rye bread is low in fat and cholesterol and is also high in magnesium, selenium, and thiamine. The 9 Best and Worst Breads, According to Dietitians, Middle Eastern Scramble Bowl with Pita Chips, United States Department of Agriculture: "All About the Grains Group", Mayo Clinic: "Make the switch to whole grains", Academy of Nutrition and Dietetics: "Fiber", Journal of Chiropractic Medicine: "Health Benefits of Dietary Whole Grains: An Umbrella Review of Meta-analyses". One slice (34 grams) of Ezekiel Sprouted Whole-Grain Flax Bread contains (29): Flax bread contains plant-based omega-3 fatty acids that promote good heart health, as well as compounds called lignans that may help protect against certain cancers. We're breaking down a pita's nutrition to determine if it's a better low-calorie bread than a traditional American loaf. Whole wheat sourdough has more fiber, while sourdough made with enriched white flour may contain more iron and B vitamins (11, 12). Pita bread contains both healthy and unhealthy nutrients. Pita bread contains only 2 grams of fat per 100 grams. It does share some attributes with its brother, though. Try this today: When youre faced with dozens of options at the store, labels such as multi-grain, whole grain, and whole wheat can be confusing. This Middle-Eastern flatbread certainly tastes good wrapping up crispy balls of falafel or garlicky chicken and fresh veggies, but how healthy is pita bread? It's said to be more nutritious than regular bread. According to Dr. William Li, author of Eat to Beat Disease, research shows whole-grain intake is associated with a lower risk of cardiovascular disease. To put it simply, this type of bread is the same as white bread, just unbleached., Bell explained that a white baguette has similar nutrition to your average white bread, with one important distinction, as it will have more simple ingredients and shorter shelf life than typical white sandwich bread, which is a sign that it has fewer preservatives.. Does Pre Workout Make You Last Longer In Bed? Pita bread is also a good filler for your appetite and makes you feel full for a long time, reducing the chance of munching frequently. The bran, which is the hard, outer layer, is high in fiber (13). The American Heart Association recommends limiting your added sugar intake to less than 9 teaspoons (36 grams) per day for men and less than 6 teaspoons (25 grams) per day for women (41). You need 25 to 30 grams of dietary fiber every day to help keep your digestive system healthy and regulate blood sugar levels. Whichever you choose, remember to eat bread in moderation as part of a balanced diet, alongside a variety of nutritious whole foods. This light in texture bread is best consumed with protein-rich hummus (a dip made with the goodness of chickpeas). Pita only contains flour, water, salt, and yeast (many recipes also contain oil). very good for your gastrointestinal health. The healthiest rye breads are made from 100% whole-grain sprouted rye flour, in addition to other sprouted grain flours. But the Calories are not the issue with pita bread. For example, if the ingredients show white flour, sugar, or high fructose corn syrup, then your body will process this junk into sugar, and eventually, it will turn to fat in some form. Typically, bakers use all-purpose or whole-wheat flour to base their whole-wheat pita bread recipes. Pita bread helps in better digestion and lowers the chances of heart disease and type 2 diabetes. When making pancakes, waffles or muffins, substitute whole-wheat flour for half of the white flour. And a pita packing the entire grain is similar to whole-wheat bread. Since sprouting increases grains fiber content, sprouted rye is higher in fiber and healthier than non-sprouted rye (36). And it contains a compound known as lignans that are said to prevent prostate and breast cancers, she said. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. Pumpernickel bread, like rye bread, is often made with rye flour, which can be refined, whole or a mixture of both. Choose a whole-grain or whole-wheat pita over one made with white or all-purpose flour for the best nutritional benefits. Based on the average 2000 calorie/day diet, pita bread will barely make a dent. Croissants are a French pastry that is made of yeast, flour, salt, sugar, milk, and a lot of butter. Make sure you buy pure whole wheat pit bread as it is the healthiest among all kinds of pita bread. People assigned female at birth (AFAB) should get 5 to 6 ounce-equivalents of grains per day, and 3 of these should be whole grains, according to the USDA. Related Article: Everything You Need To Know About A Keto Diet. Whereas whole-grain bread contains the entire kernel of wheat and other grains (like oats or barley), whole-wheat bread only contains the kernel of wheat. And there is tremendous value packed into that fact. Pita bread made with whole-wheat flour offers more nutrients than pita made with white flour. Wheat bread is dangerously close to marketing itself simply as bread. It promises that it has been made with wheat flour but then kind of stops abruptly after that, and hopes you do too. By entering your email and clicking Sign Up, you're agreeing to let us send you customized marketing messages about us and our advertising partners. The light crust adds to the indulgent experience. No matter which type of wheat bread you choose, go for the best quality and read your labels. For a complete meal, serve pita bread with falafel and hummus. Rye has a great deal in common with the aforementioned varieties. In fact, most gluten-free varieties are made from refined flours and high in added sugars. The higher fiber and protein content in these products may help fill you up more than other breads in a small portion size (40). Pita is a type of flatbread baked with wheat flour in the Mediterranean and Middle-East, though it's now widespread globally. There are also Greek variations of pita bread. You may be hungry all the time for several reasons, including diet, stress, or medical conditions. One study found that pita bread made with 50% sprouted wheat flour had over 3 times as much folate, a vitamin critical for converting food into energy, than pita made without sprouted wheat flour (2). If you're in the market for nutritious bread, whole-grain is the way to go. Simple wheat bread tricks many into thinking it is equal to 100% whole wheat, but this is not the case, she said. Whole wheat and whole grain are often the same, Taub-Dix says. Although pita bread seems healthy, you need to consider a few things before including pita in your diet. ", Harvard Health Publishing: "How Important are Whole Grains in my Diet? But its good to have a variety of grains., Amanda A. Kostro Miller, a registered dietitian and board adviser of. Naturally, you may wonder what kind of bread is healthiest. Flatbread can be just as healthier and nutritious as regular bread. The Whole Grains Council: What's a Whole Gain? With whole wheat bread, wheat bread contains fewer calories and more fiber than pita bread. Mowrer added some other red flags, which include higher carbs, calories and sodium per slice compared to other bread.. Low-carb diets aside, the USDA recommends 5-8 servings of grains each day, and depending on the size of a pita, it would be 1-2 servings. "Pita bread is a common staple in many Middle Eastern and Mediterranean diets," says registered dietitian Supriya Lal, RD. Pita bread is also a great source of vitamin B. 1. This provides those with celiac disease or [those] who choose to remove gluten from their diet for health reasons a great source of carbs without inflammatory gluten., And if youre looking to power your week with a smart carb choice, Mowrer liked this option. Studies reveal that sprouting also increases grains antioxidants while decreasing antinutrients, or compounds that bind to minerals like iron and block their absorption (3, 4). While a pita might look unleavened, it always contains yeast. Wheat bread is dangerously close to marketing itself simply as "bread." It promises that it has been made with wheat flour but then kind of stops abruptly after that, and hopes you do too. One whole-wheat pita contains 10% of your recommended daily intake for many B vitamins and a load of other essential minerals, like selenium, magnesium, and iron. Subscribe to our updates on Messenger and get our 20 Delicious Tofu Recipes e-book to get inspiration! The calcium content in the pita bread helps in stronger bones and prevents any bone disease. Overall when you consider the nutritional value provided,pita bread is healthyto consume. These options are usually made with refined flours, which means they won't be too high in nutrients like fiber, iron and B vitamins. 2023 BuzzFeed, Inc. All rights reserved. They are low in calories, fat and sodium, as well as being high in fiber and protein. Its pretty obvious that a lathered-up plain bagel is better for your cheat day, but how about rye or multigrain? Pita bread and traditional bread loaves contain almost identical ingredients and are therefore very comparable in nutrition. Check the ingredients, Bell said. Continue with Recommended Cookies, Poop Instantly No Matter How Constipated You Are >> Click Here. You are also agreeing to our Terms of Service and Privacy Policy. With this in mind, take careful note of what type of wheat is listed first. For both types of bread, though, double-check the ingredient list to ensure you're getting 100 percent whole grains. Best of all, it can be made quickly. Pitas are lower in sodium than bread, so that it may be the best option for those eating a low-salt diet. One large pita (60 grams) has 165 calories in it. To find a more nutritious oat bread, look for one that lists oats and whole-wheat flour as the first two ingredients. "Some breads are colored with molasses or coloring. See also What Causes Quick Breads To Crack? Related Article: Which Is Healthier Rice Or Potatoes? Their shape and texture vary by region, with the Middle-Eastern types containing a pocket, and the denser and thicker Mediterranean styles not. The best part about Pita bread is that it tastes good and can satiate your carb cravings. In some areas, regular bread is healthier than pita bread, but in others, they are nearly equal. Bread that is made solely of white flour or enriched white flour doesn't have any fiber, an important nutrient for heart and digestive health. According tothe national health service of the UK, the average intake of a calorie per day should be 2000 for women and 2500 for men. Pita bread is commonly used as the base of gryo meat sandwiches. The same 4-inch pita comes with 2 grams of fiber. Within the explanations are some interesting tidbits and tips on purchasing bread. But the type of bread you choose does determine how many vitamins and nutrients you're getting with each slice. Overall, pita bread is a healthier option than regular bread and can help you maintain a nutritious diet. Dozens of varieties of bread line store shelves and fill cookbooks, though some are more nutrient-dense than others. Simple wheat bread tricks many into thinking it is equal to 100% whole wheat, but this is not the case, she said. If you like the taste of naan bread, choose one made of whole grains. It consists of Vitamins and minerals like thiamine and riboflavin. Whole grains keep the entire grain intact, including the germ, endosperm, and bran. Whisk to combine. In particular, oats are high in fiber and beneficial nutrients, including magnesium, vitamin B1 (thiamine), iron, and zinc. A good thing to keep in mind is that one packet of sugar has about 4 grams of sugar, Taub-Dix says. However, these types of loaves might not have as much fiber and protein two nutrients that keep you fuller for longer as whole-grain bread. Here's how to do it: 1) Preheat oven. Add the 1 cups warm water and maple syrup and mix well with your hands until the dough starts to come together. Side-by-side, bread contains a little more fiber and slightly fewer carbs than a pita, making it a somewhat more nutritious option. Having too much insulin in your blood is associated with obesity and may increase your risk of type 2 diabetes (32, 33). All rights reserved. A large pita (60 grams) contains 165 calories. What Are the Benefits of Drinking Hot Water. The calories in pita bread can vary greatly depending on the ingredients and serving size. So among these two types of bread, pita bread is the healthier. Here are 10 healthy and delicious ways to replace bread. Add grains like barley to vegetable soup, and include bulgar wheat in casseroles. Eating whole grains is also associated with a lower risk of certain types of cancer, including colorectal, pancreatic and gastric cancers, according to a March 2017 review in the Journal of Chiropractic Medicine. The only thing that you ever need to know about this breakfast delicacy is that its best enjoyed in extreme moderation. Mestemacher Natural High Fiber Bread ($14.39 per 3-pack. to 375 degrees F (190 degrees C). The study also found that the cholesterol-lowering effects of beta-glucan in oats were greater in people with higher baseline cholesterol levels (20). And generally, you want to stay under 24 grams (about 6 teaspoons) of sugar each day. This creates a higher-protein bread, she said. Add description and links to your promotion, Add your deal, information or promotional text. An example of data being processed may be a unique identifier stored in a cookie. : Wheat vs. Rye Bread, Healthy Serving Sizes for Bagels, Biscuits and Other Breads, The 9 Best Low-Carb Breads (and Bread Alternatives), According to a Dietitian, The 10 Best High-Protein Nut Butters, Other Than Peanut. If you would like to change your settings or withdraw consent at any time, the link to do so is in our privacy policy accessible from our home page.. Place the flour, dry active yeast, and sea salt into a large mixing bowl. Its dense, and the experts all agreed on one fact that will have you reconsidering your breakfast choices: Bagels are so dense that eating one is like eating four slices of regular bread. If the ingredients list says "100 percent whole grain," then you can rest assured you're not getting any refined grains in your loaf, according to Harvard Health Publishing. It's OK to enjoy a slice of white sourdough or pumpernickel every so often. Considering this, pita bread is not high in calories and should not be a problem. But most of the packaged ones have a lot of preservatives and texture modifiers that are only there for the product shelf life, and not adding nutrition., If that werent enough, Richards pointed out that unlike the corn tortilla, the flour tortilla gets moved closer to the bottom of the list because it offers the same low nutritional value, but also gluten which can wreak havoc on your gut and overall health., According to Bell, this staple of so many childhood lunches is generally low in fiber and flavor and has a lot of preservatives and other ingredients that are only used for shelf life and texture of the bread but dont add any nutrition.. Fruits, vegetables, legumes, nuts, and seeds, as well as whole grains that have not been milled into flour, typically pack more fiber and beneficial nutrients than bread. Pita bread is healthier than naan in general since it's lower in calories and fat. When shopping for pita bread, check the label for sugar, too. There is perhaps no more delectable bread than the fermented kind that, when done correctly, has the perfect crust and chew of sourdough. 365 by Whole Foods Market Organic Ancient Grains Bread ($3.99. This means it is refined, but retains a lot of its nutrients, unlike refined wheat bread and other refined breads.. Read It Before You Eat It: Taking You from Label to Table, Is There a Better Bread? Pita bread isn't necessarily more or less healthy than a wrap, sliced bread or naan. The amount of fat in the same serving of pita bread is only one gram. Dietary fiber softens your stool and makes it is easier to pass, decreasing your chance of constipation. They are high in calcium, magnesium, phosphorous, selenium, and iron. Regular Bread Depending on what bread you eat, either white or whole wheat, you will get different nutritional values. Sourdough bread is amazing for breadcrumbs since it has more flavor, is easier to digest, and is healthier compared to regular bread. Because it is made with wheat-based flour, it's not gluten-free. French bread pizza is likely what comes to mind when you think of pizza bread. Ezekiel bread is made from sprouted grains and doesn't contain added sugars. Though it's not left to proof for long, yeast helps puff up the pita bread and keeps it dense yet soft and fluffy. Try eating pita bread as a part of these yummy recipes: Many people wonder if pita bread is healthy, and the answer depends on how it's made and what you eat it with. The "fattening" debate is always a bit loaded, and the question is a little short-sighted. Our website services, content, and products are for informational purposes only. The fiber in oats, known as beta-glucan, may help lower cholesterol levels, regulate blood sugar, and decrease high blood pressure (19, 20, 21, 22). Flax, oat bran, wheat pita bread. One of the healthiest breads to throw into your grocery cart is also a bit of an acquired taste, according to registered dietitian, nutritionist and certified diabetes educator. To make an informed choice, check out the bread-buying tips in this article. Cut the pita breads into quarters. One slice (26 grams) of Barely Bread 100% Grain-Free bread gives you (39): Some gluten-free breads may be high in sugar and use refined flours that are high in starch. Learn more about pita bread nutrition facts, whole-wheat pita bread benefits, and which options to choose to ensure you're eating the healthiest bread. Pita pockets also contain beneficial vitamins and minerals like calcium, iron, and potassium. According to Dr. William Li, author of . As you likely already guessed, flour tortillas irresistibility is commensurate with plenty of health risks. While pita bread recipes vary from kitchen to kitchen, they always start with four base ingredients: Pita recipes very commonly contain a few other ingredients for flavor and texture: There are plenty of reasons to chow down on a round of whole-grain pita. High intake of added sugar has been linked to chronic inflammation that may lead to illnesses, including heart disease (42). The flatbread does contain a bit more fiber than the Italian white (2 g vs 1 g), but it has far less calcium (8 g vs 30 g). A Refined Grain? Although pita bread seems healthy, you need to consider a few things before including pita in your diet. When you can, prioritize more nutrient-dense versions but don't banish the carbs you enjoy. However, its important to note that this study was observational. Gluten-free bread manufacturers also often add sugar, fat and salt to their products to make them taste better, Dr. Lee said. We asked five experts to rank 19 popular bread varieties by nutritional merit. Read on to learn which bread is best and which to leave at the store. If you or your family members don't enjoy the taste of a whole-grain bread, enriched or fortified breads make a good alternative, Taub-Dix says. 1. Bread, pita, white, unenriched and Bread, wheat, toasted types were used in this article. Wondering what bread is doing in the freezer aisle? So its difficult to pick one from these two types, but for diabetes patients, pita bread is the winner since it contains low sugar it. And because its fermented, its actually. Many people wrongly assume that gluten-free breads are healthier than those that contain gluten. Whole grains may even help with weight maintenance and inflammation. Pita bread is a round flatbread made of wheat flour. There can be artificial sugar in some commercial pita bread available in the market and preservatives added. ? They are safe options for people who need to avoid gluten, such as those with celiac disease or gluten sensitivity. Also, never assume that a specialty bread is gluten-free, she advises. The deciding factor is what you pair them with. Dave's Killer Bread Organic 21 Whole Grains and Seeds ($19.95 per 2-pack. Whats more, flax seeds boast compounds called lignans that can act as antioxidants in your body and may help protect against certain cancers (26). Other than that, one other big tip is to remember the word whole. Keep reading for the rankings. Bell advised to essentially treat it the same as white bread., Richards echoed that sentiment. The sprouting process changes the nutrient profile of the grain by unlocking some amino acids that werent accessible before. Though considered a carb-dominant food, pita bread contains 5.5g of protein in a serving, much higher than other grain and cereal products. However, there are things you have to look out for. Also, look at the amount of fiber in the bread. Bread is a healthy go-to breakfast option, and there is a variety of bread available in the market. Two slices of whole-wheat bread contain 120 kcal, 250 mg sodium, and 4g of dietary fiber. The amount of carbohydrates in pita bread also varies greatly. But its good to have a variety of grains.. That said, bread can be enjoyed in moderation as part of a balanced diet that includes a variety of other nutritious foods. 1 and another judge ranked it No. Its good for gut health and is said to have a slow digestion transit time, which means you will feel full longer. Ryes ability to lower your bodys insulin response is likely due to its high soluble fiber content. Essentially what youre getting is bread made with grain that was allowed to sprout prior to grinding. Sometimes, bread packaging can list multigrain (more on that below), which isn't the same as whole grain. Rye closely resembles wheat but is usually darker and denser. No matter how much you love bread, sadly, bread doesnt always love you back. Ciabatta bread is relatively high in carbohydrates and has nearly zero grams of fiber, Richards cautioned. Thousands of people suffering from erratic blood sugar . The main issue is the ingredients used. Pita bread is also high in protein content. The tortilla has 26 grams of carbs while the tortilla has 18 . However, over 80% of pita bread's calories come from carbohydrates, making it unsuitable for folks following low-carb diets such as keto or paleo. Since the calories contained in pita flatbread are relatively low, you'd need to eat many pitas or a lot of other food each day to have them contribute to weight gain. Amanda A. Kostro Miller, a registered dietitian and board adviser of Smart Healthy Living, explained: Some regulations allow manufacturers to label their product as whole wheat even if it only has 51% whole-wheat flour. She advised you look for bread that boasts being 100% whole wheat. Whole wheat is a great option, explained Brianne Bell, a registered dietitian and operator of the Frugal Minimalist Kitchen.