Choosing the healthiest brand of bread

When my hubby chooses bread he skims the packaging and if it looks good and says ‘wholegrain’ he’ll buy it. But just because it says wholegrain doesn’t mean to say it’s made with wholemeal flour. In fact it’s usually made with refined wheat flour with some grains added. So, since you don’t have the time or inclination to read the packaging and compare 50 products, here’s a few tips on what to look for next time you’re buying bread, and my top 5 picks.

1. Wholemeal flour, not wheat flour

Check the ingredients list. If wheat flour (ie white flour) is the first ingredient, put it back on the shelf. Wheat flour has been refined to remove the germ and the bran so you miss out on some of the health-promoting dietary fibre, protein, minerals and vitamins. Wholemeal flour should always be the first ingredient.

2. Added wholegrains and seeds

These boost the protein, fibre, healthy fats, vitamin, mineral and phytonutrient content. Multigrain bread has added wholegrains, but is usually made with white flour. You want wholemeal with added grains and seeds.

3. More than 7% dietary fibre

Dietary fibre promotes bowel health and reduces our risk of cardiovascular disease, type 2 diabetes and some cancers. As it moves through our digestive tract, the bulk makes you feel full and satisfied. It also slows the glucose absorption rate and reduces insulin surges, which may lead to heightened insulin sensitivity and fat oxidation – good news if you want to shed body fat. Check the dietary fibre content by looking at how much fibre the product has per 100g (not per serve). Bread with at least 7g fibre per 100g is considered an excellent source of fibre (Food standard 1.2.7).

4. Less than 400mg sodium per 100g

High sodium intakes correlate with high blood pressure, which is a major risk factor for stroke, heart failure, coronary heart disease and chronic kidney disease. Bread contributes a large proportion of sodium to our diets (one slice contains 10% of the suggested dietary target for adults) so it’s important to select a brand that contains less than 400mg sodium per 100g.

5. Avoid additives, preservatives and emulsifiers

While mostly safe, it’s best to avoid these as some may have undesirable side effects in some people or be another term for something you want to avoid. For example, 471 found in some breads is mono- and di-glycerides of fatty acids, which may contain unhealthy trans fat.

6. Low glycaemic index

High GI foods cause a surge in blood sugar that quickly drops, so it’s better to choose a low GI bread that releases glucose into the bloodstream slowly. Sourdough breads are often low GI, as are breads with added grains and seeds.

My top 5 healthy brands of bread

Brand	Protein (per 100g)	Dietary fibre (per 100g)	Sodium (mg)	Comment
Healthybake Wholemeal Rye Organic Sourdough	10.5	12.1	115	This bread trumps most in terms of dietary fibre and has about 75% less sodium than other breads. It also organic and contains sourdough culture. It doesn’t have added grains and seeds, probably because wholemeal rye is already very dense.
Burgen Wholemeal and Seeds	13.2	10.8	386	High in protein and fibre, this bread is low GI with an array of grains and seeds. Plus it provides more iron than most breads.
Naturis Wholemeal Spelt Chia and Sunflower Seeds	9.7	8.9	159	This sourdough is preservative free, low sodium and high in both insoluble and soluble fibre due to the wholemeal flour and added psyllium husk. It also contains seeds with omega-3 fatty acids like chia and linseed, it’s low GI and it’s low in FODMAPs for those suffering irritable bowel syndrome.
Schwob’s Bread Plus Whole Grain	11.8	8.6	350	This high fibre, high-protein wholemeal bread is packed with nine different seeds and grains. It also has less than 400mg sodium per 100g.
Baker’s Delight Cape Seed Loaf	14	7.9	297	It’s high fibre, high protein, low GI, preservative free, low sodium and contains sesame, linseed, sunflower and poppy seeds. Top marks!

Other healthy choices

These products didn’t make my top pick list because they couldn’t tick off all the criteria, but they are worth a mention.

Brand	Protein (per 100g)	Dietary fibre (per 100g)	Sodium (mg)	Comment
Baker’s Delight Omega-3 Chia Wholemeal Loaf	11.1	8	466	This is brilliant for kids who like soft bread and for parents who want them to eat a high-fibre wholemeal bread. Chia seeds contain omega-3 fatty acids, and one slice (40g) provides 75% of our adequate intake of alpha-linolenic acid, which may protect heart health. Two reasons why it’s not one of my top 5? It’s not low GI and it is has more sodium than recommended.
Baker’s Delight Hi-Protein Wholegrain Block Loaf	13.4	7	475	High protein and high fibre but sodium content is over the mark.
Bill’s Health Bakery 100% Wholemeal Sourdough	8.2	6.6	232	An organic sourdough that is low GI and low in sodium. Fibre falls just under 7g per 100g which makes it a good source of fibre rather than an excellent source.