So there is no shortage of choice to meet our nutritional concerns and the current foodie fads. The latest trend, of course, goes against the grain. And with more than one in three (35 per cent) women restricting their carbohydrate intake, Helgas has just launched a 'low-carb' bread too. There is also sprouted, seeded, fermented, fortified, wholewheat, wholegrain, gluten-free, ancient-grain, bakery bread and bread that's been blessed by Buddhist monks*. "I see the fads come in and out over the years," says accredited practising dietitian Melanie McGrice. "You see the industry jumping on the bandwagon to reflect consumer desires." How then do we choose the best thing in sliced bread?

To bread or not to bread Bread is bad, based on the anti-gluten, anti-cereal grain school of thought. "It's not one particular nutrient that's the bad guy," McGrice counters. "It's our overall diet that's the problem." Still our dietary guidelines, revised only last year, seem to recommend an awful lot of grains. "It seems a lot if you think about it in terms of slices of bread," McGrice says.

The guidelines state that: "Cereal and cereal products, particularly bread and breakfast cereals, are an important low-fat source of energy, dietary fibre, carbohydrate, protein, thiamin, folate, iron and magnesium in the Australian diet."



Their recommendation to eat "plenty" of them is based on a review of more than 55,000 studies, McGrice explains. "Wholegrains provide so much nutrients in our diet," she says. "Wholegrains make a big difference in regards to reducing the risk of cancer, weight management and micronutrients… iron, folate and iodine." All consumer breads are fortified with folate and iodine, she says. 'Consumer breads' are those you find packaged at the supermarket, not organic or bakery bread. If we choose to slice bread out of our life McGrice says we need to be careful that we're meeting the recommendations for folate (found in green leafy vegetables) and iodine (found in seafood, seaweed and eggs). "Only six per cent of us are meeting the recommendation of vegetables. That's why the government has reverted to fortifying."

What to look out for "There are two key things," McGrice says, "the most amount of fibre and the least amount of sodium." Bread is often quite a high source of sodium, she explains, which can increase blood pressure. She suggests a sodium content of less than 400 milligrams per 100 grams of bread. Generally speaking, wholegrain or wholegrain sourdough contain the most fibre. If you're buying from the packet though, just beware of marketing, as some statements are deceiving. Choose only 100 per cent wholegrain and check it's actually sourdough, not just artificial flavouring.

Also, look for bread with lots of 'bits' in in. “Bread made with finely milled flour has a high GI (Glycaemic Index) rating, meaning it causes a rapid rise in levels of blood glucose, which can increase the risk of type 2 diabetes,” dietitian Dr Alan Barclay has previously said. The more grainy bits in the bread, the longer it will take to digest, therefore reducing the blood sugar spike. If it has it on the label, Dr Barclay recommends looking for at least 20 per cent kibble, which is what the broken, 'bitty' grain is called. "The best bread is very dense, grainy bread," agrees McGrice. "Look for lots of grains." Bread broken down Wholegrain is all parts of the grain and not necessarily wheat. 'True' cereal grains also include barley, corn, millet, oats sorghum and rye.

Whole wheat, on the other hand, as the name suggests, is just the whole wheat grain. Wholemeal is the ground, finely milled grain. Brown bread has more fibre than white bread, but still has had 10 to 15 per cent of the fibrous bran removed. Rye has a high vitamin and low gluten content, but must be avoided by those with coeliac disease. McGrice says she would opt for dark rye over light rye, as it has more fibre. Rye, as with sourdough and even flat breads, can be whole grain. Sourdough, when made properly, is fermented for up to 18 hours, giving the unique flavour and chewy texture. The process also makes the vitamins and minerals in the bread more bioavailable, while the acids mean it remains low GI.

Wholegrain or whole wheat versions of all breads are better choices, according to McGrice. That said, white bread - which isn't bleached in Australia - isn't necessarily the worst choice. "It depends what you're comparing it to," McGrice says. "Brown rice with vegetables or tuna versus a meat pie. I'd prefer someone had a sandwich with white bread than a meat pie."



All bread contains carbohydrates for energy, folate for metabolism, fibre and works as a prebiotic, which is good for gut flora, she explains. Whatever version of bread you choose, McGrice suggests mixing them up to get the most diverse range of nutrients and for her, fresh is best. "I personally like bakery bread, cooked fresh that day," she says. "There are less preservatives and less sodium."



*This is fairy bread in the true sense of the word. That is, it doesn't exist.