There are many breads like Ciabatta Bread, brown bread Focaccia Bread, Multigrain Bread, Rye Bread, Sourdough Bread available of which pita bread is one of them. Pita bread has both healthy and unhealthy sides as per its nutritional value. The meaning of pita means pie or cake. It has its origin in Greek. These pocket-based bread are found all throughout North Africa and the Arabian peninsula. It’s greatly used in pies, sandwiches, wraps, or just like burritos form. We get different nutritional values from the bread we are choosing to eat. Let’s see its nutritional content.
What is Pita Bread?
Pits bread is a sort of bread that has pockets in it. It’s a moist soft bread that is light and flat and could be prepared with either refined flour or with wheat flour. The pockets in pita bread are made in the middle of it after the steaming process. This allows the dough to puff up and flattens when somewhat it becomes cool. Pita bread has both healthy and unhealthy health attributes as far as its nutritional value is concerned. The calorie content is quite good enough in pita bread when compared with other breads. Read also Kala Chana Protein (100 grams), Nutrition Values, Calories, and Benefits For Weight Loss
Nutritional value of Pita bread per 100 grams
| Calories | 275 k.calories |
| Protein | 9 grams |
| Total fat | 1.2 grams |
| Cholesterol | 0mg |
| Sodium | 536mg |
| Potassium | 120mg |
| Carbs | 56 grams |
Macronutrient info of pita bread
Calories
A value of 100 grams of pita bread gives you about 275 calories. Talking one serving of pita bread gives you about 90 calories. If pita bread is used in a sandwich form then the count of calories is less than using two slices of bread for a sandwich.
Carbohydrates
As for carbs, in Pita bread one serving gives you about 17 grams of carbs. When compared with regular bread, the carbs content of pita bread is slightly lower. A non-keto bread slice per serving gives you about 20 grams of carbs.
Protein
A 39-gram serving of pita bread gives you about 4 grams of protein. The protein content is added due to the use of whole wheat flour and dough conditioners. Read also Source of lean protein and how it helps in weight loss
Fats
The fat content in pita bread is relatively lower as 100 grams of pita bread just serve you about 1.2 grams of fat. The total lipid count in pita bread goes somewhere around 2 grams which is the recommended daily intake. It even doesn’t contain any trans or saturated fatty acids in it.
Vitamins and minerals
Apart from carbs and protein, calcium, iron, sodium, and potassium is also present in pita bread. A serving of pita bread gives you about 60.1 mg of calcium which accounts for 6% of RDA. Calcium is necessary for maintaining strong bones and preventing bone fractures. The count of calcium also can be increased when pita bread is taken along with Greek yogurt or with tzatziki sauce.
1.08 mg of iron value is offered with pita bread which helps to meet the 6% of the RDA count. Iron is needed to increase hemoglobin count and as an oxygen carrier. 100 grams of pita bread gives us about 536 mg of sodium which is quite high.
How Pita bread is made of?
There may be slight variations in the way, pita bread can be prepared. But the below 4 ingredients forms the base of pita bread
- Flour: The flour which is mostly used to make pita bread is refined. In order to choose a healthier option, whole wheat flour is used which forms the base of pita bread.
- Water: Water is an important ingredient as it’s needed to form the dough. Simply filtered water can be used to form a wet dough which upon steaming makes the dough soft.
- Yeast: The dough of pita bread is not rested as pizza dough. The duration Is short enough in the dough is allowed to prove enough. This proofing of dough makes the bread soft and fluffy.
- Salt: salt helps to obtain a solid structure of the dough. Salt is needed to flavor the dough and to tighten up gluten strands.
- Olive oil: the work of oil is to make dough soft and fluffy enough. Same way, olive oil helps to make pita dough become smoother and creamier. Since it’s a Mediterranean food olive oil is used in this recipe.
- Sugar: Sugar and oil both act as food for yeast. Without their presence yeast, won’t become active. If yeast is not active then the dough is of no use. Sugar also helps to add a mild sweet taste which makes the pits bread to be eaten as such.
Benefits of pita bread Why is it healthier
There are several healthy benefits of pita bread. Few benefits are listed below
1. Low glucose levels
In order to keep blood sugar levels in check, it’s important to intake whole grains in the diet. Pita bread made of whole wheat flour helps to monitor blood sugar levels. According to American Diabetes Association choosing bread with whole wheat grains such as pita bread prevents the spiking of blood sugar levels. Pita bread can be chosen instead of regular refined flour bread. Read also Is Couscous Good For Weight Loss: Nutritional Value And Healthy Benefits
2. Helps to improve digestion
As we know pita bread is a great source of fiber which helps to keep the digestive system in the tract. This helps to regularize bowel movements and prevents bloating issues. Fiber is a complex carbohydrate that takes time to digest when compared with simple carbs. This helps to promote a feeling of fullness for a longer time and aids in weight management.
3. Pita serves as a protein source
Pita bread contains a healthy dose of proteins in it. A serving of pita bread weighs 100 grams and helps to provide about 9 grams of protein in the diet. When on a 2000-calorie diet, this serving helps to serve 8% of your protein needs. This recommendation is set according by Food and Drug Administration (FDA). When the appropriate amount of protein is taken into the diet it helps in muscle repair and maintains healthy skin and hair. Read also Source of lean protein and how it helps in weight loss
4. Low-calorie content of pita bread
Low-calorie foods are the ideal goal for those who are on a weight loss diet. Pits bread is low in calories and can be added to the weight loss diet menu. Apart from calories, pita bread is also low in fat. Total fat content is about 1 to 2 grams with a value of 100 grams. Pita bread is prepared of whole grains which helps to add vitamins, protein, and minerals to the diet.
5. Pita bread is a source of key nutrients
Apart from proteins and carbs, it’s also a source of calcium and iron. It’s even loaded with fiber. Pita bread helps to provide 11% of the daily value of magnesium, 56% of the daily value for manganese, 12% of the daily value for phosphorus and 40% of the daily value for selenium.
6. Sprouted whole grains Pita bread monitors glucose levels
If pita bread is made of sprouted whole grains, then there is a higher chance of reducing blood glucose levels. The benefit is sprouted grain pita bread is that the carbs and calorie content in it are lower when compared with regular bread. Moreover, it’s even high in nutrients like protein, vitamin C, B vitamins, and also fiber. Read also Chia seeds for weight loss, Nutritional Value and Recipes
7. Pita bread makes you feel less hungry
Pita bread can be enjoyed with a wide variety of side dishes making it a complete meal in itself. When pita bread is taken along with hummus which is made of chickpeas and olive oil makes us full for a long. As chickpeas are a great source of amino acid and protein they leave us full and satisfied for a long.
Is pita bread low or high in carbohydrate content?
As pita bread can be made of refined or whole wheat flour its carbs content will be usually higher as it’s a wheat-based product. According to USDA, If it’s taken in diet then it would be better to maintain 1 or 2 servings to maintain carbs content.
If you are thinking to cut down on carbs from your diet then whole wheat pita bread per day can be taken under recommended serving. Pita made of whole wheat flour should be chosen rather than opting for refined flour.
How pita bread helps in weight loss
Pita bread helps to achieve weight loss due to its low-calorie content. Being low in fat is also healthy as it’s a good source of proteins, fiber, vitamins, and minerals. The presence of protein and fiber makes a person full for good periods of time. But there is one drawback which is its sodium value is high which can shoot up blood pressure for those who are suffering from it.
Is pita bread high in calories?
One large pita gives you around 170 calories which is a good count for calories. When choosing pita with whole wheat flour the calories can be good enough. But apart from calories, pita is also high in protein and fiber which helps us to stay full for longer periods of time. Opting for fiber stuff helps to cut down calories at the next meal.
Does pita bread make you fat?
Pita bread won’t leave you fat because the total lipid content in 100 grams is only about 1.2 grams. In order to lose weight the intake of calories should be balanced without put in calories. Since the fat content is less in pita bread we cannot continue to eat them in large numbers. The fat content is less but there are carbs in it that are necessary to keep an eye on.
Is pita bread healthy to eat?
Pita bread is prepared either way. Refined flour or whole wheat flours both forms the base of the dough. if it’s prepared with whole wheat flour then including pita bread in the diet makes it a healthy option. The texture of pita bread is moist, soft, and flat. Apart from fiber and protein, pita bread also contains sufficient amounts of folate, potassium, copper, zinc, and several other antioxidants in combined form. Read also 12 Super foods to Add Your Diet To Stay Healthy
Can pita bread be chosen for a low carbohydrate diet?
Pita bread can be chosen while on a low carbohydrate diet because it contains a healthy source of carbs. But the thing is to manage the portion control. The carbs value of pita bread is slightly more than that of regular bread. But the carbs value of pita bread for one serving is adequate when compared with 2 slices of regular bread.
Is pita bread allowed on the keto diet?
Pita bread can be chosen while following a keto diet. While you are eating pita bread on a keto diet make sure you are following low carbs recipes along with it. Typical pita bread with white flour gives about 30 grams of carbohydrates.
In order to still lower the carbs content, instead of whole wheat flour and refined flour, almond flour can be used in the recipe. Apart from almond flour, coconut flour can also be used as they blend very well together. In order to still enhance the nutritional value, flax seeds powder, eggs, and psyllium husk can be used in the recipe.
When it can be best to consume
Everything when consumed fresh has an amazing taste. Same way, pita bread when freshly baked tastes good as it can dry out easily. In order to keep it fresh pita bread has to be kept in an air-tight container or in plastic wraps so that it can stay fresh for 3 days. A spongy texture is an identity of being fresh. Read also Paneer Protein: Nutrition Facts 100 Grams, Calories And Weight Loss Recipes
Ways to include pita bread in the diet
- Pita bread can be enjoyed along with hummus as it complements it greatly.
- Pita pockets can be used to stuff in lean meat along with veggies making itself a complete meal.
- Pita bread can be cut into different shapes and then can be seasoned with cheese powder. It can be baked and served like healthy nachos.
- It can be toasted or grilled and served along with soups or salads. They act as crunchy croutons.
- Grilling with smoky meat helps to enjoy it just like Arabian wraps.
