Dave's Killer Bread 21 Whole Grains scores a 'Good' 68/100, primarily driven by its significant fiber and protein content, despite being a processed food.
This bread provides 8.1g of fiber per 100g, contributing significantly to daily fiber needs.
It offers 10.81g of protein per 100g, making it a good source of plant-based protein.
With 0g of added sugar and 0g of saturated fat per 100g, it avoids common dietary pitfalls.
The bread contains 405mg of sodium per 100g, which is a moderate amount for a grain product.
Classified as NOVA 3, it is a processed food, which slightly reduces its overall FoodScore.
Scores +12 points above the grain category average (56/100 across 107 foods).
Dave's Killer Bread 21 Whole Grains achieved a FoodScore of 68 out of 100, placing it in the 'Good' category. This score reflects its strong nutritional profile in several key areas. The bread received a significant bonus for its high fiber content, providing 8.1g per 100g, which is well above the average for grain products and contributes positively to digestive health. Its protein content of 10.81g per 100g also earned a notable bonus, supporting satiety and muscle maintenance. Furthermore, the presence of essential micronutrients like iron (11% DV), magnesium (20% DV), and zinc (15% DV) added to its positive score. On the other hand, the bread incurred a minor penalty for its sodium content of 405mg per 100g, which, while not excessively high, is a factor in processed foods. A more significant penalty was applied due to its classification as a NOVA 3 processed food, indicating that it has undergone some industrial processing. To achieve a higher score, the sodium content would ideally be lower, and if it were less processed, it would likely see an even greater improvement.
Health benefits
What the nutrients in dave's killer bread 21 whole grains actually do for you, grounded in established dietary science.
Supports Digestive Health
This bread is an excellent source of dietary fiber, providing 8.1g per 100g. Fiber is crucial for maintaining a healthy digestive system by promoting regular bowel movements and preventing constipation. Research supports that adequate fiber intake can also contribute to a balanced gut microbiome. The fiber in this bread, primarily from whole grains, adds bulk to stool and helps food move through the digestive tract efficiently. Including fiber-rich foods like this bread can help meet the recommended daily intake of 25-38g of fiber, which many Americans fall short of.
Aids in Satiety and Weight Management
The combination of fiber and protein in Dave's Killer Bread 21 Whole Grains can significantly contribute to feelings of fullness and satiety. With 10.81g of protein and 8.1g of fiber per 100g, this bread helps slow digestion and stabilize blood sugar levels, which can reduce cravings and overall calorie intake. Foods that promote satiety are valuable for weight management because they help individuals feel satisfied with smaller portions and extend the time between meals. Incorporating such nutrient-dense foods can be a practical strategy for those aiming to manage their weight effectively.
Contributes to Heart Health
Dave's Killer Bread 21 Whole Grains supports heart health through its favorable fat profile and fiber content. It contains 0g of saturated fat and 0g of trans fat per 100g, which aligns with dietary guidelines to limit these fats for cardiovascular well-being. The whole grain fiber present in this bread is known to help lower LDL (bad) cholesterol levels, a key risk factor for heart disease. Additionally, the bread provides magnesium (20% DV per 100g), a mineral important for maintaining normal blood pressure and heart rhythm. Regular consumption of whole grains is emphasized by health organizations for its protective effects on the cardiovascular system.
Supports Blood Sugar Management
This bread can be a beneficial choice for blood sugar management due to its high fiber content and absence of added sugars. The 8.1g of fiber per 100g helps to slow the absorption of glucose into the bloodstream, preventing rapid spikes in blood sugar levels. Furthermore, the complete lack of added sugar is a significant advantage, as excessive added sugar intake is linked to insulin resistance and an increased risk of type 2 diabetes. Choosing whole grain products like this, which are rich in fiber and free from added sugars, is a key dietary recommendation for individuals managing diabetes or seeking to maintain stable blood glucose.
Provides Essential Micronutrients
Dave's Killer Bread 21 Whole Grains is a source of several essential micronutrients vital for various bodily functions. Per 100g, it provides 11% of the Daily Value for iron, crucial for oxygen transport and energy production, and 20% of the Daily Value for magnesium, which is involved in over 300 enzymatic reactions, including muscle and nerve function, blood glucose control, and blood pressure regulation. It also offers 15% of the Daily Value for zinc, important for immune function and wound healing. These minerals contribute to overall cellular health and metabolic processes, making this bread a more nutrient-dense option than refined grain alternatives.
Dave's Killer Bread 21 Whole Grains scores a 'Good' 68/100, primarily driven by its significant fiber and protein content, despite being a processed food.
How to eat it
Dave's Killer Bread 21 Whole Grains is a versatile staple in the American diet, often consumed at breakfast or lunch. Its hearty texture and flavor make it suitable for various preparations, from simple toast to sandwiches. A typical serving size is one slice, which provides a good balance of carbohydrates, fiber, and protein to start your day or fuel a midday meal. Pairing it with lean proteins or healthy fats can enhance its nutritional benefits and keep you feeling full.
For a balanced breakfast, top a slice with avocado and a poached egg to add healthy fats and extra protein.
Use it as the base for a nutritious sandwich, filling it with lean turkey, hummus, and plenty of fresh vegetables.
Store the bread at room temperature in a cool, dry place, or freeze for longer freshness to prevent mold.
Consider toasting it lightly to enhance its flavor and texture, making it a satisfying accompaniment to soups or salads.
Pair with a source of Vitamin C, such as bell peppers or citrus, to enhance the absorption of its plant-based iron.
Things to keep in mind
For most healthy adults, Dave's Killer Bread 21 Whole Grains is generally safe to consume in normal serving sizes. Individuals with celiac disease or gluten sensitivity should avoid this product as it contains wheat and other gluten-containing grains. Due to its high fiber content, some individuals unaccustomed to a high-fiber diet might experience mild digestive discomfort like bloating or gas if consumed in large quantities initially. It is advisable to gradually increase fiber intake and ensure adequate fluid consumption to mitigate these effects. There are no other widely documented cautions or significant drug interactions for this food at typical consumption levels.
Is Dave's Killer Bread 21 Whole Grains a healthy choice?
Yes, it is considered a healthy choice, scoring 68/100 on FoodScore. It is rich in fiber (8.1g per 100g) and protein (10.81g per 100g), and contains no added sugar. While it is a processed food (NOVA 3), its nutritional benefits outweigh this classification for most individuals.
Is this bread good for weight loss?
Yes, this bread can be beneficial for weight loss due to its high fiber and protein content. These nutrients promote satiety, helping you feel fuller for longer and potentially reducing overall calorie intake. Its lack of added sugar also supports weight management by avoiding empty calories.
Is Dave's Killer Bread 21 Whole Grains considered ultra-processed?
No, it is not considered ultra-processed. It falls into NOVA class 3, meaning it is a processed food. Ultra-processed foods are typically NOVA class 4, characterized by many industrial ingredients and additives. This bread is made from recognizable whole grains and seeds.
How should I store Dave's Killer Bread to keep it fresh?
To keep Dave's Killer Bread fresh, store it in a cool, dry place at room temperature. For longer storage, especially in warmer climates, you can freeze the bread. Slicing it before freezing allows you to easily take out individual portions as needed.
What are some good alternatives to this bread?
Good alternatives include other 100% whole grain breads with similar high fiber and protein content and low added sugar. Look for breads that list whole grains as the first ingredient and have a short, recognizable ingredient list. Sprouted grain breads are also a good option.
Does this bread contain a lot of sodium?
Dave's Killer Bread 21 Whole Grains contains 405mg of sodium per 100g. While not excessively high, it contributes to your daily sodium intake. For individuals monitoring sodium intake, it's important to consider this amount, especially if consuming multiple servings or pairing it with other high-sodium foods.
Is this bread suitable for people with diabetes?
Yes, this bread can be suitable for people with diabetes. Its high fiber content (8.1g per 100g) helps to moderate blood sugar responses, and it contains no added sugar. Always consider portion sizes and pair it with other balanced foods as part of a comprehensive diabetes management plan.