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. When it comes to rye bread, it is made with flour that comes from rye grains. These options are usually made with refined flours, which means they won't be too high in nutrients like fiber, iron and B vitamins. Pumpernickel bread is usually made with a high proportion of rye flour and a small . Considering this, pita bread is not high in calories and should not be a problem. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. However, there are things you have to look out for. "But, it has a few advantages. However, she would limit to 50% of intake with other whole-grain/sprouted-grain breads.. Brioche contains a high amount of carbs and fat, making it a less than ideal bread, Richards cautioned. Drinking hot water is a great way to stay hydrated, and it might have extra health benefits. Similarly to the whole-grain pita, however, these can have more calories than a slice of bread, so think about splitting it in half, Kostro Miller said. ", Harvard Health Publishing: "How Important are Whole Grains in my Diet? A whole-wheat pita bread consists of a lot of minerals for your body. Mestemacher Natural High Fiber Bread ($14.39 per 3-pack. But the key to finding a good whole-grain bread is to look closely at the ingredient list, Taub-Dix says. 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. Sprouted bread is made from whole grains that have started to sprout from exposure to heat and moisture. The sprouting process changes the nutrient profile of the grain by unlocking some amino acids that werent accessible before. Many people wrongly assume that gluten-free breads are healthier than those that contain gluten. Whats more, this process breaks down some of the starch in grains and decreases carb content. Instead of coating chicken or fish with regular bread crumbs, coat them in rolled oats or a crushed, whole-grain cereal. Related Article: Which Is Healthier Rice Or Potatoes? 1 and another judge ranked it No. Although darker breads, like rye and pumpernickel (more on that below) may seem more nutritious than lighter varieties, that's not always the case, Taub-Dix says. Because calories vary widely among brands, it can't be said that pita bread has more or fewer calories than standard, sliced bread. To get more whole grains in your diet, try to: Pita bread is a delicious and nutritious way to get your whole grains. It is high in fiber, carbohydrates, protein, vitamins, and minerals. It does share some attributes with its brother, though. 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. Are tortillas vegan? 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., Whereas whole-grain bread contains the entire kernel of wheat, Whole wheat is a great option, explained Brianne Bell, a registered dietitian and operator of the, . "Don't assume that the darker the color, the better the bread," she says. Laminating Croissants results in a flaky and airy texture that is unique to Croissants. Ezekiel bread is made from sprouted grains and doesn't contain added sugars. "Light" bread is bread in which the caloric values per 100g are about 170-190 cal compared to 220-250 cal for 100g of regular . Whole grain refers to whole grains of an unspecified type, whereas whole wheat refers to whole-wheat grains. 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. Some breads are more nutritious than others. Spread with about cup (100 milliliters, or 3 tablespoons) of the egg mixture and then add about 2 tablespoons of. Top 5 Contact Lens Technologies That Changed the Industry. There are also Greek variations of pita bread. But when you're buying a loaf of sprouted bread, you'll want to double-check that you're buying a loaf that's made with 100 percent sprouted grains to avoid any artificial preservatives or refined ingredients. Sourdough bread is made through fermentation, using the yeast naturally present in flour. Its good for gut health and is said to have a slow digestion transit time, which means you will feel full longer. How to Make It and More, 9 Evidence-Based Health Benefits of Almonds. It is high in fiber and has other health benefits. Rye loaves also typically have caraway seeds baked into them. Ciabatta bread is relatively high in carbohydrates and has nearly zero grams of fiber, Richards cautioned. 1. 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. It's OK to enjoy a slice of white sourdough or pumpernickel every so often. Here are the 14 best gluten-, Sprouted grain bread is made from whole grains that have begun to germinate. As often as possible, though, try to pair a white bread sandwich with more nutrient-dense foods, like fibrous veggies and lean protein. In publishing and graphic design, Lorem ipsum is a placeholder text commonly used to demonstrate.. 165 calories are the number of calories that are on a piece of white bread 6-1 / 6 inches. Rye bread is low in fat and cholesterol and is also high in magnesium, selenium, and thiamine. We have a tie at the top with whole-grain and whole-wheat bread, both of which promise that youre getting all of the nutrients of the wheat grain as they use the whole kernel: the bran, germ and endosperm. Pita bread is a rich source of fiber. In some areas, regular bread is healthier than pita bread, but in others, they are nearly equal. Add description and links to your promotion, Add your deal, information or promotional text. Wraps also contain more fat and carbohydrates. Most types of bread are believed to be healthy, and pita bread is also considered healthy due to its nutritional value. Pita bread is a low-fat, sugar-free flatbread option. Some oat breads only have a small amount of oats and are mostly made of refined flours, added sugars, and oils. To be traditional French bread, it must be made without additional fat. A large review of 27 studies found that a high intake of dietary ALA was associated with a lower risk of heart disease (25). Pita bread is also high in carbohydrates which give you more energy. This is your celebratory brunch or barbecue bread, not the kind that you should incorporate into your daily sandwich-making. 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. 1. 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". The fiber content in pita also helps in curing constipation. Sourdough is made through a fermentation process that relies on naturally occurring yeast and bacteria to make the bread rise (8). Certain types are naturally high in fiber, vitamins, and minerals. 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. The best loaf will have both protein and fiber to keep you full. This bread is at the bottom of the list because it really offers little in the way of vitamins and minerals, she said. White sandwich bread is made with flour that has had the bran and germ removed leaving the white endosperm, which is the portion of the kernel that is primarily starch.. In other words, the main ingredients are listed first, and the most minor ones are listed last. Compared to it, a piece of white pita bread measuring 6-1/6 inches has 165 calories. Here are our top 7 choices for wholesome, nutrient-dense breads. It has fewer calories and fat content than regular white bread, which makes it an excellent replacement for white bread. It consists of 9 grams of protein per 100 grams of bread and 56 grams of carbohydrates per 100 grams of bread. Learn about 10 possible benefits of drinking hot water, Packed with nutrients but low in calories, leafy greens are crucial to a wholesome diet. Pita bread and regular bread have nearly identical nutritional values, meaning that pita bread isn't less fattening than regular 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. Bread is higher than Pita in Manganese, Iron, Vitamin B3, Vitamin B2, Folate, Vitamin B1, Phosphorus, Fiber, Vitamin B6, and Calcium. This nutritional value is always dependent on the ingredients used in the making of pita bread. Since pita bread is low in calories, it helps in controlling cholesterol and high blood pressure. Whole grains are a rich source of dietary fiber and are associated with health benefits relating to weight management, digestive issues, diabetes and heart disease, according to the Academy of Nutrition and Dietetics. 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. So among these two types of bread, pita bread is the healthier. There's one essential piece of the tofu cooking process that many people miss - the press. Pita is usually baked into thin round flatbreads and may have a hollow pocket that can be stuffed with other ingredients, such as meat or falafel. 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. Brownberry Whole Grains Multi-Grain Bread ($5.69. A large pita (60 grams) contains 165 calories. Within the explanations are some interesting tidbits and tips on purchasing bread. Simple wheat bread tricks many into thinking it is equal to 100% whole wheat, but this is not the case, she said. It provides with the goodness of Vitamin B and phosphorus. 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 is also a great source of vitamin B. Naturally, you may wonder what kind of bread is healthiest. See where your favorite falls on the list. Learn more about this tasty, gluten-free flatbread that makes the best softshell for a taco or burrito. However, white flour is typically fortified with iron and B vitamins and may actually contain more of certain nutrients than whole wheat flour (14, 15). 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. Is Pita Bread Healthier Than White Bread The answer is yes. 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. Making it at home would be the best way, but if youre buying it from the market, read the label to determine how it will affect your body. Oat bread is typically made from a combination of oats, whole-wheat flour, yeast, water, and salt. The tortilla is a little bit fatty than the roti depending on its method of preparation. 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. Pita is also sometimes fortified with vitamins and minerals. And a pita by itself can be rather healthy, with some caveats. 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). 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. Bread covers your daily need of Manganese 39% more than Pita. One whole pita bread is typically higher in calories than 1 slice of sprouted wheat bread, so keep that in . Much like white bread, white pita is generally drained of all the good nutrition. Unlike refined varieties, this bread contains the bran, endosperm and germ of the grain's seed. Pita generally has much more salt in its ingredients than regular white bread. Healthy Calories Although their nutrition content varies, for the most part unleavened bread products are low in fat and calories and a good source of carbohydrates. Additionally, it is a good source of protein and is a complex carbohydrate, meaning it is slowly digested and can provide long-lasting energy. 4. It consists of Vitamins and minerals like thiamine and riboflavin. Pita bread is also low in calories and is a healthy option for those looking to lose some weight. This tells you immediately that it has been processed and its made from flour that will spike your glucose and create inflammation, she said. Fermentation helps reduce the number of phytates, also known as phytic acid, that bind to certain minerals and impair their absorption (8). Pita bread comes in different varieties, and the healthiest type is made with whole wheat. Although pita bread seems healthy, you need to consider a few things before including pita in your diet. Pita bread is a type of flatbread. Pita bread is also high in protein content. There are some areas where regular bread is healthier than pita bread, but they are nearly equal in others. Typically, bakers use all-purpose or whole-wheat flour to base their whole-wheat pita bread recipes. No matter how much you love bread, sadly, bread doesnt always love you back. Fiber is an easy way to cut down your calorie intake naturally. Pita bread is made from whole grains and contains many minerals and vitamins. What exactly makes sourdough, well, sour? Multigrain bread just may not contain as much fiber or nutrients as whole-grain varieties, Taub-Dix says. Bread, pita, white, unenriched and Bread, wheat, toasted types were used in this article. The latter has a fat content of slightly more than 2 grams while the Tortilla has 4.5 grams of fat. shows whole-grain intake is associated with a lower risk of cardiovascular disease. 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 fermentation process breaks down some of the carbohydrates and proteins found in grains, including gluten (8). And a pita packing the entire grain is similar to whole-wheat bread. Imitation crab isn't crab, but it still isn't always safe for vegan consumption. 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 People with celiac disease or a gluten sensitivity still need to avoid any breads made with gluten-containing grains such as wheat. The soft bread is comforting and satiating, but many wonder if pita bread is healthy. White sandwich bread is made with flour that has had the bran and germ removed leaving the white endosperm, which is the portion of the kernel that is primarily starch.. But its good to have a variety of grains.. All rights reserved. When choosing a healthy bread, look for ones with 100% whole-grain or sprouted flour and with little added sugar. Planning will allow you to fit it into any well-balanced, low-calorie eating diet. With seemingly endless shapes, flavors and types, each promising its own health benefits, deciphering which loaf to toss in your cart can be draining. And if you have ever sat down to eat four slices of bread, you know that doing so should lead to immediate soul-searching. If you like the taste of naan bread, choose one made of whole grains. Most traditional pita bread is made with white flour, so it's not healthy and is more of a refined grain. Because it often has a hollow pocket inside, it can be stuffed with other ingredients, such as lamb, chicken, falafel or veggies. Many of the health benefits of pita bread can be attributed to its nutritional profile. The selenium and magnesium in the pita bread act as anantioxidantwhich prevents any cell damage. Bread is a healthy go-to breakfast option, and there is a variety of bread available in the market. "Pita bread is often made with flour, including white and whole wheat," Lal says. Is pita better than regular bread? Bread made from whole-wheat flour is higher in nutrients like fiber and protein. A calorie content of 160 is found in the Tortilla while the roti has a calorie score of 104. Pita bread and traditional bread loaves contain almost identical ingredients and are therefore very comparable in nutrition. "Sugar is also the master of disguise," she says. 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.. Salt enhances the bread's flavor and tightens gluten strands, making the structure more solid. The bran, which is the hard, outer layer, is high in fiber (13). Better yet is to choose high-quality carbs that are less processed and retain more of their natural fiber, which offsets the potential blood sugar spikes that come with digesting simple carbs. French bread is perfect for pizza. Pita bread is made with a pocket in the middle and is mainly used to prepare sandwiches as it can hold many sandwich fillings. Overall, pita bread is a healthier option than regular bread and can help you maintain a nutritious diet. 4. The carbs are from refined flour which means it will spike blood glucose as well as cause inflammation.. Since oats are highly nutritious and linked to a number of health benefits, oat bread can be a healthy choice. Pita bread is a round flatbread made of wheat flour. 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. But that doesn't mean you need to be afraid of bread, Taub-Dix says. We're breaking down a pita's nutrition to determine if it's a better low-calorie bread than a traditional American loaf. 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. And too much salt in your diet can increase your blood pressure. "So even though multigrain sounds attractive, you should check that the first ingredient is whole grains.". 4 Reasons for Pressing Tofu: How to Make Tofu Taste Good, Is Olive Oil Vegan: A Complete Guide to This Heart-Healthy Oil. Since flatbread and pita bread have very similar nutritional value, they are more or less the same health-wise. Check the ingredients, Bell said. But its good to have a variety of grains., Amanda A. Kostro Miller, a registered dietitian and board adviser of. One medium whole-wheat pita contains 140 kcal, 130 mg sodium, and 3g of fiber. 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 what does whole grain even mean? Add the 1 cups warm water and maple syrup and mix well with your hands until the dough starts to come together. Read It Before You Eat It: Taking You from Label to Table, Is There a Better Bread? Gluten-free bread manufacturers also often add sugar, fat and salt to their products to make them taste better, Dr. Lee said. The only thing that you ever need to know about this breakfast delicacy is that its best enjoyed in extreme moderation. Although pita bread seems healthy, you need to consider a few things before including pita in your diet. Keep in mind that while the breads on this list are healthier than other varieties, a balanced diet should also include a wide variety of nutritious foods. Choose a whole-grain or whole-wheat pita over one made with white or all-purpose flour for the best nutritional benefits. Honey and oat bread is considered to be the healthiest of the entire lot. This is because flax seeds are highly nutritious and offer a number of health benefits. That said, you'll want to avoid bread that's labeled "diet" or "sugar-free," because they often contain artificial sweeteners. 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. Whole grains keep the entire grain intact, including the germ, endosperm, and bran. When listing ingredients, manufacturers put them in order from the greatest quantity to the smallest quantity. It can be easy to assume they are healthy because of the Mediterranean-type foods they are usually paired with. Cover the mixture, and set it aside until bubbles begin to form. This section doesnt currently include any content. Because most sprouted breads are free of preservatives, they're kept frozen for freshness. Instead of focusing on whether your bread is low or high in carbs, focus on whether the carbs are simple or complex. So, is pita bread healthy? The net caloric value is estimated at 13.5 grams. Pita bread consumption can lower your risk of heart disease and diabetes. Alvarado St. Bakery, Sprouted Multigrain Bread ($7.99. 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. Whole grains may even help with weight maintenance and inflammation. The amount of carbohydrates in pita bread also varies greatly. If the top of the list represents all of the bread you should consider nutritionally, the rest of this list represents the losers. 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. We've heard loads about the health benefits of this Mediterranean oil, but some vegans refuse to use it - find out if olive oil is vegan. Pita bread contains only 2 grams of fat per 100 grams. And because its fermented, its actually. It plays a vital role in supplying oxygen to the body. Flatbread is considered an alternative to yeast-raised bread and some diets accommodate a flatbread better than regular bread. One older study found that sourdough fermentation helped to lower phytate content by over 50% compared to using conventional yeast (9). 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. Is sourdough good for breadcrumbs? Bichore is slightly thicker and less flaky than a regular loaf of bread and has a more nutty flavor. For people assigned male at birth (AMAB), the recommended amount is 6 to 8 ounce-equivalents, and 2 to 4 should be whole grains. French bread pizza is likely what comes to mind when you think of pizza bread. The fermentation process converts some of the carbs in sourdough into a form called resistant starch. Pita bread made with whole-wheat flour offers more nutrients than pita made with white flour. Food For Life Flourless Sprouted Grain Bread ($5.99. "Pita bread isn't inherently healthier than other types of bread," Lal explains. High intake of added sugar has been linked to chronic inflammation that may lead to illnesses, including heart disease (42). To view the purposes they believe they have legitimate interest for, or to object to this data processing use the vendor list link below. Video of the Day Vitamin Content However, those made from almond or coconut flours, such as Barely Bread, tend to be lower in carbs but higher in fiber and protein than loaves made from wheat or other grains (39). If you eat a wrap, you will have 3.9 g. of fat and 30.2 g. of carbohydrates. Pita bread is high in fiber content. 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. If you do happen to like bread such as Ezekiel, youre going to also enjoy a variety that boasts lower sodium, higher protein and more fiber than most other breads on the market, Mowrer told HuffPost. But despite the sour taste, sourdough bread isn't that different from any other kind of loaf, Taub-Dix says. You may be hungry all the time for several reasons, including diet, stress, or medical conditions. Naan often contains these ingredients as well as yogurt, milk, and ghee, which makes it higher in fat and more calorific. Traditional pita bread is made with just water and flour but yeast helps it rise faster. A 4-inch whole-grain pita has a total of about 15.5 grams of carbohydrate. Enriched or fortified breads can help you get the nutrients and vitamins present in whole grains while avoiding the whole-grain flavor and texture. Pumpernickel bread tends to be darker and more strongly flavored than regular rye breads. It is much more nutrient-dense than most commercial breads on the market. Look for breads that have 100% whole-wheat or whole-grain flour listed as their first ingredient and do not sneak unnecessary ingredients, such as large amounts of added sugars or vegetable oils. With whole wheat bread, wheat bread contains fewer calories and more fiber than pita bread. Advertisement Enriched Bread to Buy Pita bread is low-carb and fibre-rich bread option for diabetics. Interestingly, those who ate flax bread were 23% less likely to get breast cancer than those who didnt eat it (27). The dough is dense enough to hold up to the sauce and toppings, but still soft and tender. 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.. Easiest way to poop in the next 24 hours! The tortilla has 26 grams of carbs while the tortilla has 18 . 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. Sift the flour, baking powder, salt, and sugar into the bowl with the yeast. , To put it simply, this type of bread is the same as white bread, just unbleached., a limited overall nutritional contribution from a micronutrient perspective, according to Mowrer, who said you dont have to kick this bread out of the kitchen. Place the flour, dry active yeast, and sea salt into a large mixing bowl. Pitas, or pittas, are the most popular type of bread served in Greek and Middle-Eastern countries like Lebanon and Syria. They are high in calcium, magnesium, phosphorous, selenium, and iron. Whole wheat and whole grain are often the same, Taub-Dix says. Also, look at the amount of fiber in the bread. Within the explanations are some interesting tidbits and tips on purchasing bread. Bell advised to essentially "treat it the same as white bread." Richards echoed that sentiment. Compared to refined grains, these nutritious carbs have been linked with reduced risk of type 2 diabetes and heart disease, per the Whole Grains Council. That's where all the grains' vitamins and nutrients are stored, including B vitamins, magnesium, fiber, iron and protein, according to the Whole Grains Council. Researchers have found that eating rye can lower the number of harmful gut bacteria that cause inflammation.. Sourdough bread is amazing for breadcrumbs since it has more flavor, is easier to digest, and is healthier compared to regular bread. On the flip side, a pita bread made of whole grains will be rich in complex carbs. Simple Kneads Gluten Free Pumpernickel ($6.65. 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. Pita bread is made from just a few simple ingredients. Like pita bread, naan is a flatbread; but unlike pita bread, it contains eggs and yogurt. 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. Bread made from refined flour has fewer nutrients and should be eaten in moderation. It is generally softer on the inside with a light crust on the outside that typically attracts consumers.. One slice (49 grams) of whole-grain oatmeal bread contains (23): Oat bread made from oats and whole-grain flour boasts the fiber beta-glucan, which may help lower cholesterol and has been linked to a number of health benefits. 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. Nutritionist and Candida Diet proponent Lisa Richards, for example, cautioned against buying anything enriched.. 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).