In this article we are going to explain to you the different types of breads so that you can make an informed decision of what type of bread that you want to eat. Each person will have their personal preference of what bread they like to eat based on your own personal fitness goals.
This is quite a popular bread choice and in Australia, the white bread flour isn’t bleached. It is made from wheat that has been milled to remove the outer layers of the grain. This results in a soft slice of white bread with less flavour.
White bread doesn’t have the fibre that wholegrain does, but is generally fortified with thiamin, iodine and folic acid.
White bread is quite high in the glycaemic index (GI) which means that the energy that you get from white bread does not last long.
If you choose to eat white bread, pair it with lean protein such as chicken breast and salad.
White bread has approximately 1g of fibre per slice.
Wholemeal bread is made from ground whole grains and generally includes the outer husk and the wheat germ. However, some packaged wholemeal bread is made from recombining white flour with the bran and wheatgerm removed during the milling. This creates a longer lasting flour but it doesn’t provide the same nutritional balance.
Wholemeal bread has more fibre, vitamins and minerals than white bread and it is fortified with iodine and folic acid.
Be sure to check your brand of wholemeal bread contains wholemeal flour rather than basing your decision on the colour of the bread as not all wholemeal bread is the same.
Wholemeal bread is higher in GI than wholegrain with approximately 2g of fibre per slice.
Whole Grain Bread
Wholegrain bread has grains and seeds added to wholemeal flour. There are different variations of wholegrain bread such as rye and sourdough. Wholegrain bread has up to four times the fibre of white bread which makes this a healthier option.
Wholegrains help keep your digestive system functioning properly and can lower your risk for cancer, diabetes and heart disease.
Wholegrain bread often contains the bran, endosperm and germ of the grain which increases the fibre and vitamins of the bread.
To find if a brand is using wholegrains, check the ingredients list and you should see the word “whole” in front of each grain that is listed in the ingredients.
Wholegrain bread is low in GI because of the seeds and grains, which take longer to digest and provides a slow release of energy to keep you fuller for longer. Wholegrain bread with soy and linseed adds great omega-3 fats into the diet.
Wholegrain bread has approximately 1.5 – 4.5 grams of fibre per slice.
Rye bread is made up of rye flour and can be light or dark in colour depending on the type of flour used. Rye bread is more dense than bread made from wheat flour and is higher in fibre than white bread.
Rye is a cereal grain that looks similar to wheat but is longer and skinnier, it varies in colour from yellow-brown to gray-green. Rye is generally available in its whole or cracked form or as flour or flakes which resemble old-fashioned oats.
Rye flour retails a large quantity of nutrients in comparison to wheat flour as it is difficult to separate the endosperm of rye.
Rye is lower in GI than wholegrain bread which helps in weight management and blood glucose balance. Rye bread results in a better insulin response in comparison to wholemeal bread.
Rye bread has approximately 1-4 grams of fibre per slice.
Sourdough bread is made by a long fermentation of dough using naturally occurring lactobacilli and yeasts. In comparison with breads made with cultivated yeast, sourdough bread usually has a middle sour taste because of the lactic acid produced by the lactobacilli.
Lactic acids made the vitamin and minerals in the flour more available to the body by helping neutralise phytates in flour that would interfere with their absorption. The acid slows down the rate at which glucose is released into the blood stream which makes sourdough low GI.
Sourdough doesn’t spike the blood sugar as dramatically as white bread would due to its fermentative nature.
Sourdough is often easier to digest, especially for those who are sensitive to gluten. Sourdough still does have gluten present.
When looking for a sourdough bread, be sure that loaves are labelled sourdough and not artificially flavoured.
The fibre in sourdough bread varies from 1-4.5grams per slice.
At the end of the day, it is up to you which bread you choose to eat. Some breads are healthier than others, have lower GI than the other, but also tastes different. The bread you choose to eat depends on your personal preference and personal taste – this is also dependant on your fitness goals!