Protein in bread is Incomplete
The protein quality in bread is generally of a lesser quality than the protein in foods of animal origin. However, if bread protein is combined with certain other plant foods, it can produce a complete protein source. Some vegetarians use this practise to obtain higher quality proteins from a diet full of vegetables and from a diet low in calories. An example of making a complete protein would be baked beans on toast. The two foods complement each other because bread protein lacks some essential amino acids which are present within the beans. This helps to make beans on toast a complete protein source.
It was once believed that if all essential amino acids were not present within the same meal, the protein in bread, or other incomplete foods, could not be used for growth or maintenance of tissues. It was also thought that the protein in bread would more likely be burned as fuel because of its incomplete nature. Therefore, it could even be converted into fat and stored if an individual ingested too many calories in their diets. However, the former theory has been disproved within the last few years.
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The table below lists the amount of protein in bread, per 100 grams (3.5oz) in order of greatest first. Remember, portion sizes when viewing the values. As an example, papadums are very light, so eating 100 grams would not be the same as eating 100 grams of bread. This weight in bread could easily be achieved within a few slices!
Bread Protein table:
|Bread Type 100grams (3.5 ounces)||Protein||Fat|
|Average Brown bread||9g||2g|
|Average White bread||7.5g||1.5g|
Values for bread protein content may vary between different brands, use these values as a guide!
Protein in Pasta | Protein in Rice | Protein in vegetables | Protein in eggs | Protein in Nuts | Protein in Meals | Protein in Peas | Protein in Meat | Protein in Milk | Protein in Cheese