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Graham Bread — Nutrients, Health Benefits, And Shopping Tips

Graham bread photo

Listonic Team

September 4, 2024

Graham bread, made with whole wheat graham flour, is a hearty and nutritious option. Learn about its health benefits, how to bake it at home, and ways to enjoy it with various toppings for a wholesome meal.

Nutrition facts

Check the detailed nutritional values of graham bread, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 253 kcal

Nutrients per: 100 g% Daily Value*
Carbs47 g17.09%
Fiber7 g25%
Sugars8 g16%
Glycemic Index55 -
Protein10 g20%
Sodium524 mg22.78%
Total Fat4 5.13%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes graham bread stand out:

10 g

🧀 Good Protein Content

7 g

🥔 Good Fiber Content

Did you know?

😋
Graham bread is based on the dietary principles of Sylvester Graham, a 19th-century dietary reformer.
📦
To keep graham bread fresh, store it in an airtight container at room temperature for 3-5 days. For extended storage, freeze it in a tightly sealed container or freezer bag for up to 3 months.

Health benefits

Understand how graham bread can contribute to a balanced diet that enhances your health.
  • High in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
  • Provides sustained energy from complex carbohydrates, making it a good source of fuel for the body and brain.
  • Rich in essential vitamins and minerals such as B vitamins, iron, and magnesium, which support overall health and well-being.
  • Supports heart health by helping to lower cholesterol levels and reduce the risk of cardiovascular disease.
  • May aid in weight management by promoting satiety and reducing overall calorie intake.

Health risks

Examine the potential issues with graham bread.
  • High carbohydrate content which can cause rapid spikes in blood sugar levels, particularly concerning for diabetics or those on low-carb diets.
  • Potential for high calorie content depending on the recipe, which can contribute to weight gain if consumed in large quantities or as part of a calorie-dense meal.
  • Potential for added sugars in some recipes, which can contribute to weight gain, tooth decay, and increased risk of diabetes.
  • Gluten content making it unsuitable for individuals with celiac disease or gluten sensitivity, potentially causing digestive discomfort and other health issues.
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How to choose graham bread

Graham bread, made from whole wheat flour, should be dense yet soft, with a slightly sweet and nutty flavor. The bread should have a moist crumb and spring back lightly when pressed.

Pass over graham bread that is dry or stale, which can detract from its naturally rich flavor. Well-made graham bread should be hearty and satisfying, perfect for sandwiches or toasting.

How to choose graham bread

How to store graham bread

Graham bread should be kept at room temperature in an airtight container or bread box. Store it in a cool, dry location to help preserve its freshness. When stored correctly, graham bread can remain good for 3-5 days.

Refrigerating graham bread can negatively impact its texture, causing it to become stale more quickly. It's essential to maintain a dry environment. Proper sealing is crucial to retain its moisture and flavor.

✅ Extra Tip

To extend the freshness of graham bread, you can place a slice of apple in the container to help maintain moisture levels without making the bread soggy

How long does it last?

Graham bread can last for 3-5 days at room temperature when stored in an airtight container. For longer storage, graham bread can be frozen for up to 3 months. Ensure it is tightly wrapped to prevent freezer burn.

What to do with leftovers?

Leftover graham bread can be used in a variety of delicious ways. Slice it and use it for sandwiches, or toast it for a quick breakfast with butter and jam. Graham bread is also great when turned into French toast, where its slightly sweet flavor adds depth to the dish.

Use graham bread to make a bread pudding by soaking it in a custard mixture and baking until golden. If you have a lot of graham bread, consider making a batch of croutons for salads or soups, or using it as a base for a stuffing with herbs and vegetables. Graham bread can also be used in a grilled cheese sandwich, where its hearty texture complements the melted cheese. For a quick snack, toast graham bread slices and serve with peanut butter, honey, or a sprinkle of cinnamon.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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How graham bread supports specific health conditions

Graham bread is a whole-grain bread rich in fiber, promoting digestive health by aiding in regular bowel movements. Its complex carbohydrates provide steady energy, supporting brain function and physical activity. Graham bread is also a good source of B vitamins, which support energy metabolism, and its fiber content contributes to heart health by lowering cholesterol levels. It’s a healthier alternative to refined white bread.

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