Introduction:
Croutons are small baked bread pieces or rather sautéed pieces of bread that are available commercially across the globe. These breads not only add the flavors of savory taste and crunch to daily salads, soups, or side dishes but they can be consumed in between meals, as well as a snack, or for a nutrient-rich breakfast with other colorful vegetables on the plate. The important nutrition fact to note about croutons is that they are available in many varieties and are usually salted. They are also often flavored with herbs, spices, or cheese. The name croutons refers to the outer crust of the bread loaf.
What Is the Difference between Whole Grain and Enriched Croutons?
Croutons are usually prepared from whole-grain bread or bread derived from enriched flour. However, some croutons would also be made from sugary breads. It is wiser to see the nutrient or ingredient label of the croutons to be purchased to know about their nutrition content and derivatives. Foods that are enriched like breads derived from enriched floors usually have nutrients added to them during manufacturing or processing.
However, in some commercial varieties, these nutrients may be removed during the refining process performed for whole grains. Fiber is also not usually a part of any enriched grains used for commercial bread preparations. Hence nutrition experts advise that it is best to choose whole-grain foods that are unrefined and have more essential dietary fiber content.
Many Health experts also commonly advise that at least half of the grains someone consumes in a day should be ideally derived from whole grains so that they can incorporate more nutrient-rich fiber in the diet. So, it is important to be aware that commercial crouton varieties may have lost their nutrition content during refining and enrichment. Therefore, whole-grain croutons offer the greatest nutritional advantages. If an individual struggles to buy whole grain croutons from nearby markets or shops, making these croutons at home while considering the fiber recommendation can assist in obtaining the optimal nutrition from this food.
What Are the Nutritional Contents of Crouton Grains?
The following nutrition information has been enlisted by the USDA (United States Department of Agriculture) for approximately 0.5 ounces of commercially available croutons that are prepared from whole grain sources:
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Fiber: 0.024 ounces.
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Sugars: 0 ounces.
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Fat: 0.031 ounces.
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Sodium: 0.003 ounces.
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Carbohydrates: 0.36 ounces
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Protein: 0.05 ounces.
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Total Calories: 57.8 kilocalories.
Croutons can be good sources of carbohydrates and can easily fuel bodily energy because of the calories (energy) these carbs yield. A single serving of crouton bread would provide less than 0.024 ounces of fiber without any added sugars. Most of the carbohydrates in croutons are because of starch. If someone is preparing whole wheat croutons at home, then they may benefit by consuming around 0.04 ounces of fiber present in a half-cup serving.
Specialty breads that are baked commercially with whole grains are known to have a glycemic index value of around 51 to 55. Hence Whole grain croutons can be included in diabetic or prediabetic diets.
Although most whole grain croutons have less than one ounce of fat in them, if the added flavors of either parmesan cheese or butter are present (that is more in saturated fats), one may be consuming higher amounts of fat. If the croutons are made from enriched bread, individuals may potentially acquire minute quantities or modest quantities of vital B vitamins (thiamin, riboflavin, niacin, folic acid, etc.) and iron that are incorporated into the bread post-processing.
What Are the Health Benefits of Croutons?
Whole grain or whole wheat croutons would give the body the needed dietary fiber boost. As per the recommendation of the USDA, adults under 50 should ideally consume at least between 0.88 to 1.19 ounces of fiber in a single day, depending on age, sex, and metabolic requirements. Essential dietary fiber can also help relieve the issue of constipation while improving the regularity of bowel movements. This is because the insoluble fiber present in whole grains can aid in digestion by aiding in colon health and also prevents constipation and diverticulitis (infection or inflammation of a small pouch in the gastrointestinal tract), according to reports by the National Institute of Health.
What Are the Contraindications for Croutons Consumption?
Individuals with wheat allergies are advised by the nutritionists not to consume croutons. Though wheat allergies are more common in younger children, they may overcome this allergy as adults. However, if someone notices children having possible wheat allergies with symptoms of hives, abdominal cramps, indigestion, headaches, nausea, vomiting, diarrhea, runny nose, sneezing, asthma, or in severe cases even anaphylaxis (a type of hypersensitivity reaction), then they should immediately contact an allergist or professional health care provider. Individuals who may be suffering from celiac disease (immune reaction caused by gluten) or non-celiac gluten sensitivity (allergy caused by gluten eating) also should refrain from consuming croutons as these are not gluten-free foods.
Commercially available croutons are also high in sodium content and may contain added seasoning agents or high-sodium ingredients such as parmesan cheese. Hence high-sodium foods are not recommended for individuals who have cardiac issues, hypertension (high blood pressure), or kidney issues. Individuals who are taking medications should also consult with their registered health professional before including croutons in their diet.
How to Use Croutons?
Many varieties of croutons are present commercially that one may have come across in the bakery section of the local stores. Ranging from the popular Texas toast croutons to the Caesar salad croutons or artisanal croutons, always make sure to check the product label for the "best to use by" date. Croutons can generally be consumed for up to five to six months after purchasing them. Past this period, they may lose their freshness. Once the package is opened containing croutons, it should be stored well in airtight containers away from heat. One can easily add whole grain croutons to flavor up salads or can add them to soups, scrambled eggs, veggie dishes, and fish or poultry dishes. Whole grain croutons can also be satiating for snacking in between meals.
Conclusion:
Croutons can provide health benefits when made from whole grains that are not refined or enriched. Even enriched croutons can provide tiny amounts of micronutrients. If individuals encounter difficulty in acquiring whole grain croutons from nearby markets or stores, they can opt to prepare these nutritious croutons at home. By following the fiber recommendation, one can ensure that they derive the ideal nutrition from this food while enjoying the convenience and comfort of their home.
