Cheesecake Factory’s brown bread is a popular item on their menu, but is it actually healthy? As a nutritional item, there are a few key factors to consider when evaluating the brown bread.
Calories
One slice of Cheesecake Factory’s brown bread contains approximately 230 calories. For comparison, one slice of white bread typically contains around 75-100 calories. So Cheesecake Factory’s brown bread is significantly higher in calories than regular white bread.
230 calories per slice is not outrageous, but can add up quickly if you eat multiple pieces. Consuming high calorie foods regularly can contribute to weight gain over time.
Carbohydrates
There are 36g of total carbohydrates in one slice of Cheesecake Factory brown bread. This consists of:
- 18g of sugar
- 5g of fiber
- 13g of starch and other carbs
The sugar content is quite high at 18g per slice, accounting for nearly half of the total carbs. The fiber content is decent at 5g per slice. For comparison, most experts recommend 25-30g of fiber per day.
Fat and Saturated Fat
Each slice of Cheesecake Factory brown bread contains 9g of fat, including 2g of saturated fat. This fat content is moderate and not too concerning.
Saturated fat should be limited to avoid raising LDL “bad” cholesterol levels. The American Heart Association recommends only 5-6% of total calories come from saturated fat. For a 2000 calorie diet, this equals about 13g of saturated fat per day.
Protein
There are 9g of protein in each slice of Cheesecake Factory brown bread. This provides a good amount of protein relative to the calorie and carbohydrate content.
Protein helps slow digestion, curb hunger, stabilize blood sugar levels, and support muscle tissue. Getting adequate protein is important when consuming high carb foods to help prevent energy crashes later.
Micronutrients
Cheesecake Factory’s brown bread is not a significant source of vitamins, minerals, or other micronutrients. It contains:
- 6% Daily Value (DV) thiamin
- 6% DV riboflavin
- 5% DV niacin
- 4% DV folate
- 4% DV iron
While it provides small amounts of B vitamins and iron, there are no substantial micronutrients. Enriched white bread likely provides comparable micronutrients.
Ingredients
According to Cheesecake Factory’s website, the ingredients in their brown bread are:
- Water
- Whole wheat flour
- Sugar
- Wheat gluten
- Yeast
- Salt
- Raisin juice concentrate
- Molasses
- Honey
- Calcium propionate (preservative)
- Monoglycerides
- Soybean oil
- Cellulose gum
- Whey
- Malt syrup
- Soy lecithin
- Caramel color
This is a fairly lengthy ingredients list for bread. But it does contain some healthy ingredients like whole wheat flour, yeast, and molasses.
However, brown bread also contains added sugar, wheat gluten, and several emulsifiers/preservatives like monoglycerides and calcium propionate. These types of food additives are associated with negative effects on gut health and inflammation.
Nutrition Facts Label
Here is the nutrition facts label for Cheesecake Factory brown bread:
| Serving Size | 1 slice (71g) |
|---|---|
| Calories | 230 |
| Total Fat | 9g |
| Saturated Fat | 2g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 380mg |
| Total Carbohydrates | 36g |
| Dietary Fiber | 5g |
| Total Sugars | 18g |
| Protein | 9g |
| Calcium | 60mg |
| Iron | 4mg |
| Potassium | 170mg |
Analyzing the full nutrition label highlights that this bread is high in calories, carbs, sugar, and sodium compared to regular white bread. It provides more protein and fiber, but minimal micronutrients.
Glycemic Index
The glycemic index (GI) measures how quickly a food raises blood sugar levels. High GI foods cause rapid spikes, while low GI foods cause gradual rises.
Refined grains like white bread tend to be high GI. But whole grains like whole wheat bread are generally lower GI due to higher fiber content.
There is no published data on the exact GI for Cheesecake Factory’s brown bread. However, as it contains a blend of whole wheat flour and refined grains, it likely has a moderate GI around 60.
This means it will raise blood sugar faster than truly low GI foods like oatmeal or beans, but not as rapidly as high GI white bread.
Gluten-Free
Cheesecake Factory’s brown bread is not gluten-free. It contains wheat flour as the main ingredient and wheat gluten is also listed in the ingredients.
For those with celiac disease or gluten sensitivity, consuming this bread would lead to adverse health effects. Gluten triggers inflammation and damage to the intestines for those with gluten intolerance.
Ketogenic Diet
The ketogenic or “keto” diet emphasizes very low carb intake, usually limiting carbs to around 30g per day.
With 36g net carbs (36g total carbs minus 5g fiber) in one slice, Cheesecake Factory brown bread would use up the majority of one’s daily carb allowance on keto.
Occasionally fitting this bread into a ketogenic diet may be possible if carefully limiting other carb sources. But regular intake would disrupt ketosis due to excess carbs.
Paleo Diet
The paleo diet avoids grains, dairy, legumes, and processed foods while emphasizing meat, seafood, eggs, vegetables, fruits, nuts, seeds, and healthy fats.
Cheesecake Factory’s brown bread would not be paleo-friendly. It contains grains like wheat and refined sugar which are excluded from the paleo diet.
Whole30 Diet
Whole30 follows paleo guidelines, but is more restrictive, eliminating sugar, grains, dairy, legumes, and food additives like carrageenan for a full 30 days.
Cheesecake Factory brown bread would not be compliant with the Whole30 diet. It contains excluded ingredients like grains (wheat) and additives like calcium propionate.
Comparison to Healthy Homemade Bread
Homemade whole wheat bread can be much healthier than mass-produced restaurant breads like Cheesecake Factory brown bread.
For example, 100% whole wheat bread made at home contains just:
- Whole wheat flour
- Water
- Salt
- Yeast
This minimally processed homemade bread is lower in calories, carbs, and sugar compared to Cheesecake Factory brown bread.
Additionally, it avoids concerning additives like wheat gluten, preservatives, emulsifiers, and caramel color contained in the restaurant version.
Is It Healthy?
Analyzing the nutrition facts and ingredients shows that Cheesecake Factory brown bread is higher in calories, carbs, sugar, and sodium compared to regular bread.
It does provide more protein and fiber. But it also contains many added ingredients and additives that homemade whole wheat bread does not.
Overall, while not the worst bread option, it is still a heavily processed food high in refined grains and sugar. It would not be considered a truly healthy choice.
Consuming an occasional slice as part of an otherwise balanced diet is fine for most people. But regular intake could lead to increased risk of weight gain, blood sugar spikes, and inflammation.
Those with dietary restrictions like gluten-free, keto, or paleo would need to avoid this bread due to not meeting their diet guidelines.
For optimal health, consuming minimally processed whole food breads made at home with just whole grains, water, salt and yeast is recommended over restaurant breads like Cheesecake Factory brown bread.
Healthier Bread Options
Here are some healthier bread options to consider over Cheesecake Factory brown bread:
100% Whole Grain Bread
Choose 100% whole grain breads without added sugars. Look for short ingredient lists with just whole grains, water, yeast, and salt.
Sprouted Grain Bread
Sprouted grain breads use whole grains that have been sprouted, which increases nutrients and digestibility. Brands like Food for Life offer sprouted breads.
Seed and Nut Bread
Seeded breads with nuts added provide more fiber, protein, and healthy fats. Try varieties with chia seeds, flaxseeds, walnuts, etc.
Low-Carb or Keto Bread
If limiting carbs, low-carb and keto-friendly bread alternatives made with almond or coconut flour are available.
Gluten-Free Bread
For those avoiding gluten, there are many tasty gluten-free bread options like breads made from brown rice flour or other gluten-free flours.
Homemade Bread
Making homemade 100% whole wheat bread allows total control over the healthy ingredients included.
Healthier Dining Options
When dining at The Cheesecake Factory, some healthier bread alternatives to consider over the brown bread include:
Cornbread
The cornbread provides a gluten-free, lower carb option that is paleo-friendly.
Ancient Grain Roll
The ancient grains roll offers more fiber and protein thanks to its mix of quinoa, millet, flaxseed, and chia seeds.
Whole Wheat Pita
A whole wheat pita can make a lighter sandwich option over multiple slices of bread.
Ask for Gluten-Free Bread
The restaurant may be able to accommodate a gluten-free bun or bread if requested.
Order Lettuce Wrapped Burgers
Opt for lettuce wrapped burgers or sandwiches to limit bread intake.
Healthy Cooking and Baking Tips
Here are some tips for healthy cooking and baking to create healthier bread and meals at home:
- Experiment with various whole grains like whole wheat, rye, oats, millet, quinoa, amaranth, etc.
- Use nut flours like almond or coconut flour for lower carb options.
- Add seeds like chia, flax, and psyllium husk for more fiber.
- Include nuts and seeds like walnuts or sunflower seeds for protein and healthy fats.
- Use herbs, spices, garlic, onions, etc. to add flavor instead of excess salt.
- Substitute olive oil, avocado oil, or coconut oil for butter or margarine.
- Choose unsweetened non-dairy milks like almond milk or oat milk.
- Sweeten with banana, dates, honey, maple syrup, etc. instead of refined sugar.
- Maximize vegetables by adding veggies to eggs, casseroles, and baked goods.
- Read labels and avoid products with long ingredient lists and additives.
Adopting some of these healthy baking substitutions and techniques at home can create bread and baked goods that are nutritious and minimize processed ingredients.
Conclusion
Cheesecake Factory brown bread has some positives like more protein and fiber than regular white bread. However, it is high in calories, refined grains, and added sugar and chemicals.
Choosing 100% whole grain breads with short ingredient lists or making your own healthy homemade bread are better options for optimal nutrition. Limiting bread intake in general is wise for maintaining low carb levels.
When dining out, be bread selective by asking for gluten-free or nutritious ancient grain varieties over typically unhealthy restaurant bread baskets. This allows enjoying the occasional bread treat without sacrificing healthy eating goals.
