The best of the Breads

Which bread should I eat? A question we, as Dietitians, get asked often. Bread is classified as a Starch, under the Carbohydrate macronutrient group. Some breads can be considered wholegrain starches due to their high fibre content. When analysing breads the key areas to look at is the overall kilojoule content, the carbohydrate content and the fibre content per slice. With higher fibre content, the glycaemic response from carbohydrates will be more sustained which does not cause fluctuations in blood sugar levels and minimises the amount of insulin released.

Better control of insulin levels will optimise appetite and reduce fat storage. According to the AOAC method of fibre analysis, for a food to be considered high in fibre, it must contain 6g of fibre per 100g. The breads that classify within this category are marked with yellow stars. It is important to include a wide variety of wholegrain starches in the diet in portion controlled amounts. Breads can be all too easy to consume in excess and as such, they should be enjoyed in the diet in moderation – with preference given to the high fibre, lower kilojoule containing breads.

In the image below, we have ranked 10 commonly eaten breads in order of their kilojoule content per slice, also noting their carbohydrate and fibre content.