Is Pita Bread Healthy? Weighing The Benefits And Risks

Is Pita Bread Healthy | Nutrition | Health Benefits | Potential Drawbacks | Pita And Weight Loss | Calories In Pita Bread | Pita Bread Vs Other Bread

A fluffy flatbread that has been a staple in the Middle Eastern and Mediterranean diets for centuries, pita bread has grown in fame in recent times.  

But, is pita bread healthy? The short answer is yes, pita bread is healthy. 

Now let us unpack this statement in a little more detail and look at the health benefits, and drawbacks of this versatile bread. 

Is pita bread healthy?

Yes, pita bread can be considered a healthy option when consumed as part of a well-balanced diet. Pita bread is typically made from whole-wheat flour, which is a good source of fiber, essential minerals, and B vitamins. 

Whole grains offer numerous health benefits ^[1]Harvard T.H. Chan: Whole Grains. These include reduced risk of chronic diseases such as heart disease, certain types of cancers, type 2 diabetes, and better weight management. Since pita is made from whole wheat flour, it offers the same benefits.

Additionally, pita bread is usually low in fat and contains minimal added sugars, making it a healthier choice than other bread types. It also has a moderate glycemic index, which means it has a minimal impact on blood sugar levels compared to refined grains.

However, it’s important to note that the nutritional content of pita bread can vary depending on the brand and preparation method. Some commercial varieties may contain added preservatives or high amounts of sodium, so it’s essential to read nutrition labels and choose whole-grain options whenever possible.

Nutritional content of pita bread

Known for its unique pocket-like shape, which is created during the baking process, pita bread is made from wheat flour, water, yeast, and salt. You can eat pita bread in a variety of ways, from stuffing it with meats and veggies to dipping it in hummus or baba ganoush.

To better understand the nutritional value of pita bread, let’s take a look at the macronutrients and micronutrients it contains.

Macronutrients

One whole pita bread (6.5 inches in diameter) contains approximately:

Macronutrient	Amount per serving
Calories	165 kcal
Protein	5.46 grams
Carbohydrates	33.4 grams
Fiber	1.32 grams
Fat	0.72 gram
Saturated fat	0.1 grams
Trans fat	0 grams
Cholesterol	0 milligrams
Sodium	360 milligrams
Sugar	0 grams

(Source: USDA ^[2] U.S. Department of Agriculture: Bread, pita, white, unenriched)

Micronutrients

In addition to macronutrients, pita bread also contains essential micronutrients such as:

Micronutrient	Amount per serving
Calcium	51.6 milligrams
Iron	0.84 milligrams
Magnesium	15.6 milligrams
Phosphorus	58.2 milligrams
Potassium	72 milligrams
Zinc	0.5 milligrams
Copper	0.1 milligrams
Manganese	0.2 milligrams
Vitamin B1 (Thiamin)	0.16 milligrams
Vitamin B2 (Riboflavin)	0.058 milligrams
Vitamin B3 (Niacin)	1.28 milligrams
Vitamin B6	0.02 milligrams
Folate	14.4 micrograms

(Source: USDA)

Health benefits of pita bread

Pita bread is loaded with essential micro and macronutrients that make it great for your health. Here are the top benefits of this Mediterranean staple:

1. Source of whole grains

Pita bread is made from whole wheat flour, making it a good source of complex carbohydrates and fiber. Whole grains have been linked to reduced risk of some cancers, heart disease, and diabetes.

2. Low in fat and calories

Pita bread is a low-fat and low-calorie option compared to other bread types. One whole pita bread contains less than 1 gram of fat and approximately 165 calories. This makes it a good choice for those looking to manage their weight or maintain a healthy diet.

3. Low in sugar

Pita bread is low in sugar and does not contain any added sugars. This makes it a better option than sweetened bread or baked goods that are high in sugar and can contribute to weight gain and other health issues.

4. Contains key nutrients

Pita bread contains essential vitamins and minerals such as iron, magnesium, and B vitamins. These nutrients are important for maintaining overall health and preventing chronic diseases.

5. High in fiber

Pita bread is a good source of dietary fiber, with one whole pita containing 1.72 grams of fiber. Dietary fiber is important for maintaining digestive health and can also help with weight management and blood sugar control.

6. Helps with blood sugar control

The complex carbohydrates in pita bread are digested more slowly than simple carbohydrates, resulting in a slower release of glucose into the bloodstream. This can help with blood sugar control and is beneficial for those with diabetes or at risk for developing diabetes.

Potential health concerns of pita bread

Health benefits aside, pita bread is not free of potential drawbacks. Let’s take a closer look at some: 

1. High sodium content

One potential health concern of pita bread is its high sodium content. One whole pita bread can contain up to 536 milligrams of sodium, which is around 23% of the daily recommended sodium intake according to FDA ^[3]U.S. Food & Drug Administration: Sodium in Your Diet. 

Consuming too much sodium can lead to high blood pressure and other health issues. To reduce sodium intake, choose low-sodium pita bread or avoid pairing it with high-sodium toppings, fillings, or dips.

2. Allergies from pita bread

Pita bread contains wheat, which is a common allergen. Additionally, pita bread may contain other common allergens, such as sesame seeds, which can cause allergic reactions in individuals with sesame seed allergies. 

3. Possible additives

Some commercial brands of pita bread may contain additives such as preservatives or dough conditioners. These additives may not be harmful in small amounts, but it is best to choose pita bread with minimal additives or make your own pita bread at home.

4. Gluten sensitivity

Pita bread contains gluten, which can cause digestive issues for those with gluten sensitivity or celiac disease. Those with gluten sensitivity should choose gluten-free pita bread or avoid it altogether.

Tips to serve pita bread on a healthy or weight loss diet

To make pita bread a healthy and nutritious part of your diet, consider the following tips:

1. Choose whole wheat pita bread over white pita bread for added fiber and nutrients.
2. Use pita bread as a base for healthy toppings such as vegetables, lean proteins, or hummus.
3. Limit high-calorie toppings such as cheese or processed meats.
4. Choose low-sodium pita bread or limit your intake of high-sodium toppings or dips.
5. Make your own pita bread at home to avoid additives and preservatives.

Is pita bread high in calories?

Pita bread typically contains around 165-200 calories per serving, which can vary depending on the size and thickness of the bread. 

While it is not considered inherently high in calories, the total calorie content of a pita bread-based meal or snack will depend on the type and amount of filling used. 

For example, adding high-calorie ingredients such as fatty meats, cheese, or sugary sauces can significantly increase the overall calorie content of a pita bread-based dish.

However, compared to other types of bread, pita bread generally has a lower calorie content. Choosing whole wheat pita bread, which is higher in fiber and nutrients, can also help to increase the overall nutritional value of the meal while keeping the calorie count relatively moderate.

Is pita bread fattening?

Pita bread itself is not considered fattening as it is low in fat and contains no cholesterol. It is typically made from whole wheat flour, which is a good source of fiber and complex carbohydrates. 

These nutrients can provide sustained energy and help with weight management by promoting satiety and reducing the risk of overeating. However, consuming too many calories, including from pita bread, can lead to weight gain.

Is the hummus and pita bread combination fattening?

Pita bread is generally low in fat and a good source of complex carbohydrates, while hummus is made from nutrient-rich ingredients such as chickpeas, tahini, and olive oil. 

These components can provide healthy fats, fiber, and protein, which can help promote satiety and provide sustained energy. 

However, portion size and the type of hummus used can impact the overall calorie and fat content of the combination. For example, a typical serving of pita bread (around 165-200 calories) paired with a moderate serving of hummus (about 50-100 calories per tablespoon) can result in a relatively moderate-calorie snack or meal. 

However, if large portions of high-calorie hummus or excessive amounts of pita bread are consumed, the calorie intake can add up and potentially contribute to weight gain over time.

How much pita bread should I eat a day?

The amount of pita bread you can consume depends on your calorie needs, dietary goals, and overall meal plan. 

As a general guideline, a serving of pita bread typically contains around 165-200 calories and approximately 30-40 grams of carbohydrates. 

Based on a typical daily intake of 2000-2500 calories and considering the recommended carbohydrate intake is 45-65% of total calories ^[4]U.S. Department of Health and Human Services: DIETARY GUIDELINES FOR AMERICANS 2015-2020 EIGHTH EDITION per day, one could aim for 1-2 servings of pita bread per day.

These quantities must be modified and customized, considering the importance of portion control and the rest of the dietary context. You can use USDA’s DRI calculator ^[5]U.S. DEPARTMENT OF AGRICULTURE: DRI Calculator for Healthcare Professionals to determine your ideal consumption levels.

Pita bread on a low-carb diet?

Pita bread is relatively high in carbohydrates, with a typical serving containing around 30-40 grams of carbohydrates. This makes it less suitable for a strict low-carb diet, which typically restricts carbohydrate intake to very low levels. 

However, if you are following a more moderate low-carb diet or counting carbs as part of a balanced meal plan, you may still be able to incorporate pita bread in limited quantities. 

Opting for whole wheat or lower-carb varieties and being mindful of portion sizes can help you stay within your carb goals. 

Pita bread vs. other bread types

There are a variety of bread options available, each with its own unique nutritional profile. Pita bread is a good option for those looking for a lower calorie and lower carb bread while still providing important nutrients like fiber.

When it comes to choosing the right type of bread for your diet, there are a variety of options available. Here is a comparison of pita bread with other bread types:

Pita bread vs tortilla

Tortillas are a type of thin flatbread that is commonly used in Mexican cuisine. Pita bread and tortilla share similarities in terms of their usage and versatility but also have distinct differences. Here are some differences between pita bread and tortillas:

• Pita bread is higher in calories than tortillas. One whole pita bread contains approximately 170 calories, while one medium-sized tortilla contains around 100 calories.
• Tortillas are lower in carbs than pita bread. One medium-sized tortilla contains around 15 grams of carbs, while one whole pita bread contains 33 grams of carbs.
• Pita bread is higher in fiber than tortillas. One whole pita bread contains 3 grams of fiber, while one medium-sized tortilla contains around 2 grams of fiber.

Pita bread vs regular bread

Pita bread is a type of flatbread that is known for its pocket-like shape. Regular white bread, on the other hand, is typically made with yeast and baked in a loaf shape. Here are some key differences between the two:

• Pita bread is lower in calories than regular bread. One whole pita bread (6.5 inches in diameter) contains approximately 170 calories, while two slices of white bread contain around 200 calories.
• Pita bread is lower in carbs than regular bread. One whole pita bread contains 33 grams of carbs, while two slices of whole grain bread contain around 28 grams of carbs.
• Pita bread is higher in fiber than regular bread. One whole pita bread contains 3 grams of fiber, while two slices of whole wheat bread contain around 4 grams of fiber.

Conclusion

Pita bread can be a healthy and nutritious part of your diet if consumed in moderation and as part of a balanced meal plan. It is low in fat and calories, high in fiber, and contains essential vitamins and minerals. 

However, it is important to be mindful of the sodium content and potential allergens or additives in commercial brands. By making informed choices and following healthy serving guidelines, you can enjoy pita bread as a tasty and nutritious addition to your diet.