One serving of bread (around two to four slices) usually contains about 260-80 calories.
WATCH BELOW: Hugh Jackman bakes bread in lockdown
While carbs have gained a bad rap among dieting fads, bread has been a crucial staple in our diets for thousands of years now.
When we choose the perfect slice, it can be nutritious, affordable and delicious.
“Our brain and muscles use carbohydrates as a source of energy,” says the Dietician’s Association of Australia.
The organisation explains that carbs can help with maintaining a healthy weight and gut health.
Should I avoid high-calorie bread?
Calorie counting is a contentious topic. The way we assign calories to types of food is based on a flawed system invented over a hundred years ago: a scientist burnt food in a bomb calorimeter and measured how much energy was created. But our body processes calories in very different ways to his machine.
The Economist recently published a report that argued we should do away with calorie counting altogether. If you really want to avoid high-calorie types of bread, you should steer clear of Turkish bread (which contains around 800 calories per serve).
Dr Frankie Phillips, a dietician and spokeswoman for the British Dietetic Association, told the Guardian, “Having some guidance is useful, but calorie content isn’t the whole story – you could easily stay within the limits and have a lot of crisps, chocolates and fizzy drinks, and miss out on essential nutrients.”
Rather than counting calories, it’s likely more beneficial to make sure that the bread you’re eating has these three qualities: it should be high in fibre for digestive, heart and immune health; have whole grains so you’re getting fatty acids, carbs, protein, vitamins and minerals, and not be too salty.
“Buying whole grain bread and sticking to two slices a day will provide you with fibre, iron, vitamin B, magnesium, calcium and a small amount of protein,” Australian dietitian and accredited nutritionist Sanchia Parker told the Huffington Post.
According to the Australian Dietary Guidelines, adults up to 50 years old should eat six serves of grain foods a day. “Wholegrains contain the nutrients that can help protect you against heart disease, type 2 diabetes and colorectal cancer,” says Choice, the consumer advocacy website.
Life can get in the way of checking the labels of everything you buy from the supermarket, so we’ve found some products that are low in calories and have necessary nutrients.
Note: different brands have different recommended servings sizes. Calories may differ according to each brand.
6. Lawson’s Stone Mill Wholemeal
Calories per recommended serve: 238
Carbs: 36.9g
Sodium: 430mg
Fibre: 8.9g
Price: $5.80
Independent consumer advocacy website Choice claimed this bread as one of the most nutritional and best tasting options in Australia. It is made with wholemeal wheat flour, vinegar, canola oil, malted barley flour, and vitamins B1 (for metabolism health) and B (which is thought to prevent some triggers of strokes, and heart and kidney disease).
Buy it at Woolworths.
5. Burgen Bread Wholemeal & Seeds
Calories per recommended serve: 183
Carbs: 19.3g
Sodium: 320mg
Fibre: 7.5g
Price: $5
High in fibre, this bread is made from whole grain wholemeal wheat flour, rye, wheat, triticale, rolled oats and barley, as well as poppy seeds, linseed and sunflower seeds, canola oil, buckwheat, corn and vitamins B and B1.
Buy it at Woolworths.
4. Tip Top’s 9 Grain Wholemeal Bread
Calories per recommended serve: 197
Carbs: 24.2g
Sodium: 292mg
Fibre: 6.9g
Price: $3.40
Another high fibre option, this wholegrain and wholemeal bread is made from rye, wheat, corn, buckwheat, millet, rolled oats and barley. It also has vinegar, canola oil, sunflower kernels and vitamins B and B1.
Buy it at Coles.
3. Woolworths Wholesome Country Wholemeal
Calories per recommended serve: 223
Carbs: 39g
Sodium: 400mg
Fibre: 4.5g
Price: $2.70
One of the most affordable options at $0.28 per serving, this wholemeal bread is made with rye meal, canola oil, fermented wheat flour and vitamins B and B1.
Buy it at Woolworths.
2. Helga’s Low Carb Wholemeal & Seed Bread
Calories per recommended serve: 191
Carbs: 19g
Sodium: 280mg
Fibre: 5.7g
Price: $4.20
This bread replaced some wheat flour with seeds and added protein.
Buy it at Coles.
1. Baker’s Delight Cape Seed
Calories per recommended serve: 270
Carbs: 23.7g
Sodium: 271mg
Fibre: 8.1g
Price: $5.00
Made with whole grain and wholemeal wheat flour, this bread has sesame seeds, malted wheat flakes, barley, mung beans and vitamins B and B1.
Buy it at Baker’s Delight.
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