I eat bread almost every day. I am lucky that I have a healthy digestive system that can handle wheat and gluten and I am usually trying to add more variety rather than worrying about what kind of bread I eat. However, I do get the question a lot: “What is the best kind of bread?” My advice to clients usually ends with selecting something that is higher in fibre, but actually, there are five things to think about when you are wondering how to choose the right bread for you:
1. Your digestion. If gluten is not your friend, then avoid wheat and rye. There are many gluten-free options available and if you do choose a gluten-free bread, then the following points still apply. I like to suggest whole grain products like this one: https://hannam.co.za/ rather than more refined gluten-free breads. Some people feel that sour dough bread is easier to digest, but that is not true for everyone, and it still contains gluten if it has been made with wheat flour. Whole grain sour dough would be a better choice than white sour dough in terms of fibre and overall nutrient content. Gluten-free breads are often extremely expensive, so it might be more practical for you to use alternative starches for your meals, like baked potatoes, brown rice or maize.
2. Fibre content. I usually advise adult clients to aim for 10g fibre per meal. Rather than looking at fibre content per 100g of bread (any food that is labelled high in fibre should have at least 5g fibre per 100g), think about the amount of fibre you will get per serving. Most slices of bread weigh about 30-40g and the fibre content per slice is very variable. I have put together a comparison of fibre content per slice of some breads that are commonly available in South Africa:
Notes: WW = Woolworths, “Sandwich” refers to commonly available sliced bread in SA.
3. Carbohydrate content. Portion size counts when it comes to managing blood glucose levels. A lower glycaemic index bread is another nice thing to try but remember that you can lower the glycaemic index of your whole meal yourself by adding other foods to slow down the digestion of your carbohydrate source. Luckily, we seldom eat plain bread and the toppings you use will make a difference. Peanut butter, egg or a glass of milk will go a long way to slow down the carbohydrates in a piece of toast. In general, I presume that an average slice of bread contains 15g total carbohydrate, so a sandwich would contain 30g. Looking at the comparison of carbohydrate content per slice of bread below, it’s easy to see that there is quite a big range. If I were trying to lose weight, then an open sandwich on 2 slices of Cape Seed loaf might be the best choice, or 1 slice of pumpernickel, instead of 2. Whole wheat sandwich bread is probably the best choice of standard sliced bread.
4. Fortification. All standard white and brown bread flour in South Africa must be fortified with added vitamins and minerals, including iron and folic acid. Artisinal or speciality breads or imported breads are not included in this fortification legislation. Sour dough bread from a local bakery, ready-to-bake bread and rolls, hot dog or hamburger buns, low GI bread, rye, gluten-free and imported breads would also not need to be made with fortified flour. If bread is a staple for you, meaning you use it most days of the week in at least one meal, then fortification could be a very important source of nutrients for you.
5. Cost and convenience. Food prices impact everyone and there is a very big difference between the cost per slice of different breads. If bread is something you eat daily and you have a big family, then classic brown sliced sandwich bread might be the best option.
There is no need to overthink this if bread is an occasional treat for you, but if you eat bread frequently, then your choices matter more because they could have a significant effect on your nutrition and health over time.
1. Your digestion. If gluten is not your friend, then avoid wheat and rye. There are many gluten-free options available and if you do choose a gluten-free bread, then the following points still apply. I like to suggest whole grain products like this one: https://hannam.co.za/ rather than more refined gluten-free breads. Some people feel that sour dough bread is easier to digest, but that is not true for everyone, and it still contains gluten if it has been made with wheat flour. Whole grain sour dough would be a better choice than white sour dough in terms of fibre and overall nutrient content. Gluten-free breads are often extremely expensive, so it might be more practical for you to use alternative starches for your meals, like baked potatoes, brown rice or maize.
2. Fibre content. I usually advise adult clients to aim for 10g fibre per meal. Rather than looking at fibre content per 100g of bread (any food that is labelled high in fibre should have at least 5g fibre per 100g), think about the amount of fibre you will get per serving. Most slices of bread weigh about 30-40g and the fibre content per slice is very variable. I have put together a comparison of fibre content per slice of some breads that are commonly available in South Africa:
Notes: WW = Woolworths, “Sandwich” refers to commonly available sliced bread in SA.
3. Carbohydrate content. Portion size counts when it comes to managing blood glucose levels. A lower glycaemic index bread is another nice thing to try but remember that you can lower the glycaemic index of your whole meal yourself by adding other foods to slow down the digestion of your carbohydrate source. Luckily, we seldom eat plain bread and the toppings you use will make a difference. Peanut butter, egg or a glass of milk will go a long way to slow down the carbohydrates in a piece of toast. In general, I presume that an average slice of bread contains 15g total carbohydrate, so a sandwich would contain 30g. Looking at the comparison of carbohydrate content per slice of bread below, it’s easy to see that there is quite a big range. If I were trying to lose weight, then an open sandwich on 2 slices of Cape Seed loaf might be the best choice, or 1 slice of pumpernickel, instead of 2. Whole wheat sandwich bread is probably the best choice of standard sliced bread.
4. Fortification. All standard white and brown bread flour in South Africa must be fortified with added vitamins and minerals, including iron and folic acid. Artisinal or speciality breads or imported breads are not included in this fortification legislation. Sour dough bread from a local bakery, ready-to-bake bread and rolls, hot dog or hamburger buns, low GI bread, rye, gluten-free and imported breads would also not need to be made with fortified flour. If bread is a staple for you, meaning you use it most days of the week in at least one meal, then fortification could be a very important source of nutrients for you.
5. Cost and convenience. Food prices impact everyone and there is a very big difference between the cost per slice of different breads. If bread is something you eat daily and you have a big family, then classic brown sliced sandwich bread might be the best option.
There is no need to overthink this if bread is an occasional treat for you, but if you eat bread frequently, then your choices matter more because they could have a significant effect on your nutrition and health over time.
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