Wholemeal, wholegrain, white, low GI... with so many different types of bread on the shelves, it can be difficult to know which bread is best?
White bread is made from wheat that has had the bran and germ removed; the rich outer layer and nutrient-dense core. This is a low fibre, nutrient-poor option. White high-fibre bread has fibre added, usually in the form of inulin or Hi-Maize.
Wholemeal bread is made by milling wholegrains to produce a finer textured bread. Wholemeal bread made from 100% wholemeal flour may still retain the nutritious vitamins and minerals, however the processing means the GI is higher than wholegrain bread.
Wholegrain bread has the bran, endosperm and germ intact thus retaining all of the vitamins and minerals and having the highest fibre. Wholegrain breads are low GI. Multigrain bread is often made from refined white flour, but has grains and seeds added after the processing, to make it appear healthy.
Rye bread is made from flour from rye grain and is classed as a wholegrain bread. Sourdough bread is made by mixing flour and water with yeast and bacteria. The acidity lowers the GI.
What to look for?
- Look for the words 'wholegrain' on the package
- Look for varieties with >6g fibre per 100g
- The low GI symbol is a useful tool when it comes to choosing healthy breads
Healthy ChoicesBürgen® - Rye, Wholemeal & Seeds
Helga's - Seed Sensations Wholegrain
Abbott's - Grains and Seeds
Molenberg - Soy & Linseed
Tip Top - 9 Grain Wholemeal
Coles - Soy & Linseed