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. Whisk to combine. 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. "But, it has a few advantages. Infographic Infographic link Mineral Comparison Unlike refined varieties, this bread contains the bran, endosperm and germ of the grain's seed. Typically, bakers use all-purpose or whole-wheat flour to base their whole-wheat pita bread recipes. Whole wheat is a great option, explained Brianne Bell, a registered dietitian and operator of the Frugal Minimalist Kitchen. Cut the pita breads into quarters. Subscribe to our updates on Messenger and get our 20 Delicious Tofu Recipes e-book to get inspiration! "Pre-seasoned varieties, such as those made with Zaatar, garlic and onion, are also available." 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 Jana Mowrer. Enriched or fortified breads can help you get the nutrients and vitamins present in whole grains while avoiding the whole-grain flavor and texture. 2023 BuzzFeed, Inc. All rights reserved. The same 4-inch pita comes with 2 grams of fiber. Simple wheat bread tricks many into thinking it is equal to 100% whole wheat, but this is not the case, she said. Oat provides a decent fibre content that keeps you fuller for. 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.. It can be made from white or whole-wheat flour, which changes the nutritional profile of the pita. Naturally, you may wonder what kind of bread is healthiest. This creates a higher-protein bread, she said. If you want it to maximize nutrition, be on the lookout for either 100% multigrain or, as Mowrer recommended, , Make sure whole grain flour is the first ingredient on the label. Then youre getting something that comes with a lot of fiber, is low fat and has various vitamins such as Vitamin B6, iron and magnesium., Richards echoed that sentiment. In this article, we will discuss everything you need to know about pita bread. 1. 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. If the traditional sourdough method is used and its made with whole grains, sourdough bread provides the nutrition of whole grains plus the benefits of fermentation, which lowers the bread pH, Mowrer said. 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.. if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[250,250],'healthpector_com-large-mobile-banner-2','ezslot_2',108,'0','0'])};__ez_fad_position('div-gpt-ad-healthpector_com-large-mobile-banner-2-0'); Pita bread consists of calories and carbs, which brings in the debate about fattening. Pita bread and regular bread have nearly identical nutritional values, meaning that pita bread isn't less fattening than regular bread. Unlike many other bread types, sourdough requires a starter, which is a combination of flour and water that has fermented over several days. Interestingly, those who ate flax bread were 23% less likely to get breast cancer than those who didnt eat it (27). Compared to it, a piece of white pita bread measuring 6-1/6 inches has 165 calories. 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. Dam Good Whole Wheat English Muffins ($19.50 for a 3-pack. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. Rye bread is made primarily of refined flour from the rye grain, Taub-Dix says. Pita bread contains a lower carb count than most other types of bread on the market. Pita generally has much more salt in its ingredients than regular white bread. Many of the health benefits of pita bread can be attributed to its nutritional profile. The soft bread is comforting and satiating, but many wonder if pita bread is healthy. At this point, you really should be shopping for taste and texture, because you arent getting nearly as much nutritional value as with other bread. And what does whole grain even mean? Pita bread also contains protein and minerals that benefit your health. The outcome is quite nutritious, according to Bell. If you like the taste of naan bread, choose one made of whole grains. Naan bread is made with various kinds of flour as well. It's traditionally eaten with hummus, baba ghanoush or tzatziki. Because most sprouted breads are free of preservatives, they're kept frozen for freshness. This light in texture bread is best consumed with protein-rich hummus (a dip made with the goodness of chickpeas). The main difference you'll see between the two types of bread lies in the quality of the ingredients - a slice of white Wonder bread isn't going to contain the same nutrition or fiber as a whole-wheat pita. Lets be honest, a corn tortillas destiny is to team up with pals like al pastor, carnitas or carne asada. The amount of fat in the same serving of pita bread is only one gram. So, is pita bread healthy? 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. Take bread, super-size it with the good stuff (butter and eggs) and you get brioche, a bread that is just screaming to be toasted, dunked in even more egg and fried on the griddle in even more butter. 5 days ago eatingwell.com Show details . Breads made from sprouted whole grains are high in fiber, vitamins, and minerals, and may have less of an impact on blood sugar than other breads. And if you have ever sat down to eat four slices of bread, you know that doing so should lead to immediate soul-searching. The consent submitted will only be used for data processing originating from this website. This bread is at the bottom of the list because it really offers little in the way of vitamins and minerals, she said. Though considered a carb-dominant food, pita bread contains 5.5g of protein in a serving, much higher than other grain and cereal products. The most nutritious type of pita bread is made from whole-wheat flour, making it rich in fiber and protein. Richards reminded us that we should be wary of whole-wheat products that say theyve been enriched. If this term is there, it is not true 100% whole wheat and has been through a process of removing and adding synthetic vitamins and minerals, she said. Multigrain simply means the bread is made with multiple types of grains but these may be refined and stripped of nutrients. 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. The best part about Pita bread is that it tastes good and can satiate your carb cravings. A variety of healthy, gluten-free alternatives to regular or wheat flour exist for those who avoid gluten. Web Indian-Spiced Chicken Pitas 13 Falafel Pita Sandwiches with Tzatziki 1 All Healthy Recipes with Pita Bread Apple & Cheddar Pita Pockets 3 The flavors of fall, apples and Cheddar, 397 Show detail Preview View more 1. Finally, sourdough bread is thought to have a low glycemic index (GI), a measure of the impact a food has on blood sugar (10). Best of all, it can be made quickly. This type of bread is not much different nutritionally from white sandwich bread, Richards said. Their shape and texture vary by region, with the Middle-Eastern types containing a pocket, and the denser and thicker Mediterranean styles not. The calories in pita bread can vary greatly depending on the ingredients and serving size. Place the flour, dry active yeast, and sea salt into a large mixing bowl. 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. However, she would limit to 50% of intake with other whole-grain/sprouted-grain breads.. "It doesn't have to be spelled 'sugar' it could come in the form of molasses, cane juice and high-fructose corn syrup. Pita bread's nutritional value is healthy but not overly so. : 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. The bran, which is the hard, outer layer, is high in fiber (13). While the exact ingredients in gluten-free loaves depend on the type, they are typically made from a mix of gluten-free flours, such as brown rice, almond, coconut, tapioca, potato, or corn flours. Is It Healthier Than Other Types of Bread? Also, never assume that a specialty bread is gluten-free, she advises. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. Within the explanations are some interesting tidbits and tips on purchasing bread. Most sprouted loaves are made without flour and instead use sprouted grain kernels, which have been baked into bread, Taub-Dix explains. Add the 1 cups warm water and maple syrup and mix well with your hands until the dough starts to come together. In particular, oats are high in fiber and beneficial nutrients, including magnesium, vitamin B1 (thiamine), iron, and zinc. Part of HuffPost Food & Drink. 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. It's said to be more nutritious than regular bread. Whole-wheat pitas offer more fiber per serving -- 4.7 grams per large pita, compared to 3.8 grams per serving of wheat bread. Nutritionist and, proponent Lisa Richards, for example, cautioned against buying anything enriched., And there is tremendous value packed into that fact. (Average score listed is on a scale of 1 to 19: For example, a score of 3 could mean one judge ranked the bread No. According to Dr. William Li, author of . This section doesnt currently include any content. Pita bread is a rich source of fiber. Multigrain means there is more than one grain used, Bell said, but it doesnt mean the nutritious parts of the whole grain are used., If you want it to maximize nutrition, be on the lookout for either 100% multigrain or, as Mowrer recommended, Make sure whole grain flour is the first ingredient on the label. Then youre getting something that comes with a lot of fiber, is low fat and has various vitamins such as Vitamin B6, iron and magnesium.. One older study in 12 healthy adults found that those who ate whole-grain rye bread released significantly less insulin, a hormone that regulates blood sugar, than those who ate white-wheat bread (31). Traditional pita bread is made with just water and flour but yeast helps it rise faster. 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. Dave's Killer Bread Organic 21 Whole Grains and Seeds ($19.95 per 2-pack. Some oat breads only have a small amount of oats and are mostly made of refined flours, added sugars, and oils. Both these types of bread are good for your health, but if you are looking to lose weight, the better choice will be rye bread as it has fewer calories than pita bread. Here are the most significant benefits of eating this delicious, filling flatbread. However, its important to note that this study was observational. Regular Bread Depending on what bread you eat, either white or whole wheat, you will get different nutritional values. Sourdough bread is made through fermentation, using the yeast naturally present in flour. Pita bread and traditional bread loaves contain almost identical ingredients and are therefore very comparable in nutrition. Regular bread contains significantly more sodium than pita bread and marginally more dietary fiber, containing nearly the same amount of protein. Thousands of people suffering from erratic blood sugar . The outcome is quite nutritious, according to Bell. Bread is a healthy go-to breakfast option, and there is a variety of bread available in the market. Soluble fiber is a non-digestible carbohydrate that dissolves in water and becomes gel-like in your gut. For example, a 1/2-ounce serving of whole-wheat matzo is fat-free and has only 49 calories, 11 grams of carbs and 2 grams of protein. Side-by-side, bread contains a little more fiber and slightly fewer carbs than a pita, making it a somewhat more nutritious option. 1. The best loaf will have both protein and fiber to keep you full. We're breaking down a pita's nutrition to determine if it's a better low-calorie bread than a traditional American loaf. More research is needed to understand the connection between flax seeds and cancer risk. Dozens of varieties of bread line store shelves and fill cookbooks, though some are more nutrient-dense than others. Whether you're dipping whole-wheat pita into freshly-smashed chickpea hummus, frying some pita triangles to make chips, wrapping up your favorite souvlaki, or enjoying one of the countless other pita bread uses, one thing is for sure - these flatbreads are deliciously satisfying. Salt enhances the bread's flavor and tightens gluten strands, making the structure more solid. Read our four best reasons to press your tofu here. Is pita better than regular bread? To choose a beneficial bread, look for varieties made from 100% whole-grain and/or sprouted-grain flours. A good thing to keep in mind is that one packet of sugar has about 4 grams of sugar, Taub-Dix says. This is because flax seeds are highly nutritious and offer a number of health benefits. And in part because gluten-free breads tend to contain more water, fat . Sourdough may also be easier to digest than other breads. The higher fiber and protein content in these products may help fill you up more than other breads in a small portion size (40). Sometimes, bread packaging can list multigrain (more on that below), which isn't the same as whole grain. You need 25 to 30 grams of dietary fiber every day to help keep your digestive system healthy and regulate blood sugar levels. When it comes to rye bread, it is made with flour that comes from rye grains. The fermentation process breaks down some of the carbohydrates and proteins found in grains, including gluten (8). The carbs are from refined flour which means it will spike blood glucose as well as cause inflammation.. This means it is refined, but retains a lot of its nutrients, unlike refined wheat bread and other refined breads.. LIVESTRONG.com may earn compensation through affiliate links in this story. Brownberry Whole Grains Multi-Grain Bread ($5.69. Rye closely resembles wheat but is usually darker and denser. It also boasts a whopping 6g of fiber, which helps promote fullness and aid your digestion. When you can, prioritize more nutrient-dense versions but don't banish the carbs you enjoy. It is much more nutrient-dense than most commercial breads on the market. Having too much insulin in your blood is associated with obesity and may increase your risk of type 2 diabetes (32, 33). There's nothing like biting into a freshly baked piece of warm, fluffy pita bread. If you're looking to eat more naan, but you have health concerns, consider how it stacks up against other breads and pita, another popular flatbread dish. Pita bread can be a staple option in your low-carb diet as long as you choose wisely. One older study found that sourdough fermentation helped to lower phytate content by over 50% compared to using conventional yeast (9). Fiber-rich food helps your digestive system to work properly. Healthy Recipes with Pita Bread | EatingWell . And a pita packing the entire grain is similar to whole-wheat bread. Again, look for "whole grain" on the ingredient list. There are different variations of pita, but it's typically a yeast-leavened bread made from water and flour. Mestemacher Natural High Fiber Bread ($14.39 per 3-pack. Also, look at the amount of fiber in the bread. Here's how to do it: 1) Preheat oven. These will make the bread taste a little sweeter, which some people prefer. Plus, it has a lower glycemic index, so there is less of a blood sugar spike.. Is Brown Sugar Vegan: A Full Breakdown of the Sugar Process & Bone Char, Vegan Candy: The Ultimate List of 19 Plant-Based Goodies. Whole wheat and whole grain are often the same, Taub-Dix says. Pita bread consumption can lower your risk of heart disease and diabetes. 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). Pita bread is made from whole wheat flour, which is high in fiber and low in calories. The fiber content in pita also helps in curing constipation. The tortilla is a little bit fatty than the roti depending on its method of preparation. Add lukewarm water to the bowl of a stand mixer, and add the yeast and sugar, stirring until they are completely dissolved. Manage Settings Pita is also sometimes fortified with vitamins and minerals. As such, theyre more filling than more refined breads (6). Whole Grains Council: "What are the Health Benefits? For both types of bread, though, double-check the ingredient list to ensure you're getting 100 percent whole grains. Unless you're specifically buying whole-grain white bread (which does exist, Taub-Dix says), it's safe to assume sliced white bread is low in whole grains and therefore nutrients such as vitamins, minerals, protein and fiber. Li explained there are other benefits: Lab studies of nutrients in whole grain can help protect stem cells needed to regenerate our organs, and they can reduce the growth of blood vessels that feed tumors., And as for other parts of the body, Li said, The fiber in whole-grain bread is a prebiotic that feeds our healthy gut bacteria.. 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". That said, you'll want to avoid bread that's labeled "diet" or "sugar-free," because they often contain artificial sweeteners. Even if you decide to cut down on carbs, you can enjoy one whole-wheat pita each day and be well under the recommended servings. In other words, the main ingredients are listed first, and the most minor ones are listed last. There is much more sodium in a wrap. 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. Although these breads are often the least nutritious by themselves, they can still be part of a balanced diet. TofuBud Tips. Pita bread contains only 2 grams of fat per 100 grams. We and our partners use cookies to Store and/or access information on a device. Other than that, one other big tip is to remember the word whole. Keep reading for the rankings. It consists of 9 grams of protein per 100 grams of bread and 56 grams of carbohydrates per 100 grams of bread. Plus, most sprouted breads are high in fiber and protein. Pitas, or pittas, are the most popular type of bread served in Greek and Middle-Eastern countries like Lebanon and Syria. Pita bread is high in fiber content. Oat bread is typically made from a combination of oats, whole-wheat flour, yeast, water, and salt. Since pita bread has a lot of nutrition and health benefits and is almost consumed by people worldwide now, it seems to be an easy choice butis pita bread a healthy option? See where your favorite falls on the list. Here are 7 impressive reasons you should add sprouted grain bread to your. In fact, one study in 6,000 postmenopausal women suggested that those who regularly ate flax seeds had an 18% lower chance of developing breast cancer compared to those who did not eat them (27). But despite the sour taste, sourdough bread isn't that different from any other kind of loaf, Taub-Dix says. Pita bread is also high in carbohydrates which give you more energy. But the key to finding a good whole-grain bread is to look closely at the ingredient list, Taub-Dix says. ? Two slices of whole-wheat bread contain 120 kcal, 250 mg sodium, and 4g of dietary fiber. 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). Gluten-free breads are made without gluten-containing grains like wheat, rye, or barley. They are low in calories, fat and sodium, as well as being high in fiber and protein. There can be artificial sugar in some commercial pita bread available in the market and preservatives added. In fact, some studies suggest that rye bread may lead to greater fullness and have less of an impact on blood sugar than wheat bread (14, 29, 30, 31). Alvarado St. Bakery, Sprouted Multigrain Bread ($7.99. Because it is made with wheat-based flour, it's not gluten-free. It has a mild, lightly sweet taste, similar to other wheat-based bread. ", Harvard Health Publishing: "How Important are Whole Grains in my Diet? Overall when you consider the nutritional value provided,pita bread is healthyto consume. What Are the Benefits of Drinking Hot Water. 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. Create the Dough. Many specialty breads are also part of different cultural cuisines, which means they shouldn't be neglected just because they may not be as nutritious as other varieties. It provides with the goodness of Vitamin B and phosphorus. And generally, you want to stay under 24 grams (about 6 teaspoons) of sugar each day. It has more nutritional value than many other forms of bread. Read more in our guide and find better options. When it comes to calories, pita bread consists of 78 calories in one ounce of pita bread. The study also found that the cholesterol-lowering effects of beta-glucan in oats were greater in people with higher baseline cholesterol levels (20). If you're in the market for nutritious bread, whole-grain is the way to go. One small pita bread (28g) made with whole-wheat flour has the following nutrients, according to the USDA: "Many varieties of pita bread are made with whole grains and seeds for added fiber," Lal explains. Planning will allow you to fit it into any well-balanced, low-calorie eating diet. Laminating Croissants results in a flaky and airy texture that is unique to Croissants. But its good to have a variety of grains.. Nutritionist and Candida Diet proponent Lisa Richards, for example, cautioned against buying anything enriched.. As its name suggests, potato makes its way into the recipe, producing a bread that is on par with white bread as far as taste and texture. Bread made from whole-wheat flour is higher in nutrients like fiber and protein. The tortilla has 26 grams of carbs while the tortilla has 18 . The fermentation process converts some of the carbs in sourdough into a form called resistant starch. The "fattening" debate is always a bit loaded, and the question is a little short-sighted. See also What Causes Quick Breads To Crack? With seemingly endless shapes, flavors and types, each promising its own health benefits, deciphering which loaf to toss in your cart can be draining. "Multi means many; it doesn't necessarily mean whole-grain," Taub-Dix explains. Before buying the bread, read the nutritional information in the packet as it may vary in the ingredients. "Pita bread isn't inherently healthier than other types of bread," Lal explains. very good for your gastrointestinal health. While whole wheat options tend to be a little higher in calories, they're also higher in fiber, taking longer for your stomach to digest and keeping you full for longer. Whole wheat sourdough has more fiber, while sourdough made with enriched white flour may contain more iron and B vitamins (11, 12). The deciding factor is what you pair them with. Researchers have found that eating rye can lower the number of harmful gut bacteria that cause inflammation.. Because it often has a hollow pocket inside, it can be stuffed with other ingredients, such as lamb, chicken, falafel or veggies. A bread made mostly of white flour will be high in simple carbs, especially if extra sugar is included. Simple wheat bread tricks many into thinking it is equal to 100% whole wheat, but this is not the case, she said. The dough is dense enough to hold up to the sauce and toppings, but still soft and tender. With so many different types of bread, it can be confusing as to where some of them fall on the spectrum of health and nutrition. People with celiac disease or a gluten sensitivity still need to avoid any breads made with gluten-containing grains such as wheat. Simple filtered water builds the mixture into a wet dough, which steams the ingredients as it bakes. Based on the average 2000 calorie/day diet, pita bread will barely make a dent. Flax, oat bran, wheat pita bread. However, most conventional wheat bread is unhealthy. The calcium content in the pita bread helps in stronger bones and prevents any bone disease. The latter has a fat content of slightly more than 2 grams while the Tortilla has 4.5 grams of fat. Learn more about this tasty, gluten-free flatbread that makes the best softshell for a taco or burrito. Usually, these loaves will contain a bit more protein and less fat than other types of 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. An example of data being processed may be a unique identifier stored in a cookie. The only thing that you ever need to know about this breakfast delicacy is that its best enjoyed in extreme moderation.