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o Nutritional Profile
Energy value (calories per serving): Moderate
3 Protein: Moderate
Fat: Low to moderate
Saturated fat: Low to high
] Cholesterol: Low to high
Carbohydrates: High
Fiber: Moderate to high
w and in 1998, the Food and Drug Administration ordered food manufactur-
ers to add folateswhich protect against birth defects of the spinal cord
and against heart diseaseto flour, rice, and other grain products. One
year later, data from the Framingham Heart Study, which has followed
^ heart health among residents of a Boston suburb for nearly half a cen-
tury, showed a dramatic increase in blood levels of folic acid. Before the
fortification of foods, 22 percent of the study participants had a folic acid
deficiency; after, the number fell to 2 percent.
Bread is a moderately good source of calcium, magnesium, and phos-
? phorus. (Breads made with milk contain more calcium than breads made
without milk.) Although bread is made from grains and grains contain
phytic acid, a natural antinutrient that binds calcium ions into insoluble,
indigestible compounds, the phytic acid is inactivated by enzyme action during leavening.
Bread does not bind calcium.
All commercially made breads are moderately high in sodium; some contain more
sugar than others. Grains are not usually considered a good source of iodine, but commer-
cially made breads often pick up iodine from the iodophors and iodates used to clean the
plants and machines in which they are made.
Homemade breads share the basic nutritional characteristics of commercially made
breads, but you can vary the recipe to suit your own taste, lowering the salt, sugar, or fat and
raising the fiber content, as you prefer.
Early in 1999, however, new data from the long-running Nurses Health Study at Brigham
Womens Hospital/Harvard University School of Public Health showed that women who ate
a high-fiber diet had a risk of colon cancer similar to that of women who ate a low fiber diet.
Because this study contradicts literally hundreds of others conducted over the past 30 years,
researchers are awaiting confirming evidence before changing dietary recommendations.
Calming effect. Mood is affected by naturally occurring chemicals called neurotransmitters
that facilitate transmission of impulses between brain cells. The amino acid tryptophan
amino acid is the most important constituent of serotonin, a calming neurotransmitter.
Foods such as bread, which are high in complex carbohydrates, help move tryptophan into
your brain, increasing the availability of serotonin.