Bread is rightly named the ‘staff of life’, it’s a super food – low in fat and sugar, high in nutritious carbohydrates and contains protein, the essential B-vitamins thiamin & niacin and minerals such as calcium, phosphorous & iron.
Like the key dietary guideline advises, when choosing bread, variety is the spice of life. Aim to go for a selection of breads with added grains, dried fruit, cheese, tomato, herbs and olives, plus mix it up with bagels, muffins, sourdough or pide to keep things interesting. And check out some of the specialty breads if you have special requirements like those fortified with the long chain omega 3 fatty acids, DHA and EPA, which are essential for brain function, eye development and are beneficial for the heart.
Let’s take a closer look at the top four:
White
Four slices of white bread a day supplies you with around 10% of the Recommended Dietary Intake for calcium, vitamin B1 – thiamin and vitamin B3 – niacin. There’s fibre enriched white breads and some types fortified with protein and/or iron too.
Wholemeal
Wholemeal bread is a great source of fibre – 4-5 slices provide 10 grams, which is one third of your total recommended daily intake. In addition, wholemeal bread provides the anti-oxidant vitamin E, iron for healthy blood and zinc – essential for immunity.
Multigrain
There is no limit to the number of grains and seeds that can be added to bread – wheat, corn, barley, soy, as well as sunflower, linseed, cape seed, oat flakes and triticale to name a few. All add texture, flavour and extra nutrition. Oat bran will add valuable fibre and is useful for helping to reduce cholesterol levels too. Some are fortified with B-group vitamins, folate, vitamin E, iron and zinc too.
See our article Wholegrains: the whole benefits for further info.
Fruit bread
Great for breakfast or a healthy snack – the fruit provides extra fibre, vitamins and anti-oxidants – the anti-aging phytochemicals that keep you young. Try raisin bread, apricot or date loaf or fruit muffins, spread with smooth ricotta cheese.
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