Carbohydrate-rich foods should be the mainstay of all diets. Bread, cereal, pasta, crackers and other grain-based foods are not fattening because most of their calories are from complex carbohydrates. These carbohydrate calories fuel your body and are less likely to be stored as body fat than calories from fat. Obviously, you don't want to overeat any food, but most Americans eat much less than the recommended 6 to 11 servings of grain foods each day. Gram for gram complex carbohydrates contain less than half the calories found in fat.
White bread is filled with empty calories.
White bread is a good source of iron, thiamin, niacin, and riboflavin, as well as complex carbohydrates. The American Dietetic Association recommends that three of your servings from the grain food group be whole grain, because whole-wheat products provide more fiber. Eat a variety of foods to achieve a good balance. All calories are created equal. One gram of fat contains nine calories, while a gram of protein or carbohydrates contains only four calories.