Breads - which ones are best?
Sourdough, spelt, whole wheat, wild wheat, rye, millet, ciabatta, seeded – there are so many of varieties of breads available, it is often hard to know which one is best. As a general rule the more lumps, bumps and seeds the better. It is also important to keep in mind that all breads are energy rich foods, so if weight loss is your goal, limiting your overall bead intake is important. Choosing the right bread can give you a healthy slice of fibre.
Below is a summary of the main different types of breads that are available.
White Bread
White bread is made from wheat that’s milled to remove the outer layers of the grain. The result is a soft slice with less flavour to compete with fillings. It doesn’t have the fibre of wholegrain. It has a higher glycaemic index (GI) which causes a spike in blood sugars and leaves you feeling hungry shortly after eating.
Fibre: 0.5g per slice
Wholemeal Bread
When wholemeal bread is made from ground whole grains (often termed whole wheat or wholegrain), it has a much denser nutritional profile, packed with plenty of extra fibre. However, most packaged wholemeal is made by recombining white flour with the bran and wheatgerm which was removed during milling. This creates a longer-lasting flour but doesn’t provide the same increased nutritional balance. True wholemeal or wholegrain bread has more fibre, vitamins and minerals than white, plus it’s fortified with iodine and folic acid.
Wholemeal bread is faster to digest and has a higher GI than wholegrain bread. Remember to check the ingredients on your package wholemeal loaf.
Fibre: a healthy 2g per slice
Wholegrain Bread
While multigrain bread is white bread with grains mixed in, wholegrain has grains (and often seeds) added to wholemeal flour for extra nutritional value. Wholegrain breads (including rye and sourdough varieties) have up to four times the fibre of white breads, making them one of the healthiest options.
Wholegrain breads are low GI because the seeds and grains take longer to digest. This is good for lunchtime sandwiches, as the slow release of energy keeps you full for longer. Soy and linseed adds good omega-3 fats to the mix, too.
Fibre: varies from 1.5 to 4.5g per slice
Wholegrain Sourdough
Sourdough rises for up to 18 hours, giving it more flavour and a low GI. Vitamins, minerals and fibre levels vary depending on the flour – wholegrain sourdough wins across the bread board from nutritionists. Some loaves labelled sourdough aren’t sourdough – they’re artificially flavoured. Always check the label.
Fibre: varies from 1 to 4.5g per slice
Wholegrain Rye Bread
Rye bread has a heavier texture than other breads due to the lower gluten content. Light rye, made from rye and wheat flours, comes in halfway between white and wholemeal for health, but wholegrain rye, with added grains, comes top for its fibre and vitamin content.
Fibre: varies, depending on the flour used
Flatbreads and Wraps
These are made with or without added yeast. The health rating depends on the flour used. Broken pieces of flatbread are a healthy alternative to crackers. Spray with oil, sprinkle with sesame seeds and bake for two to three minutes at 180C.
Fibre: varies, depending on the flour used
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