As a dietitian, there are some questions that I get asked more than others! Over the years, some of those frequent questions that come to mind are:
Isn't fruit too high in sugar?
What is the best weight loss diet?
Aren't all carbs bad?
Should I be counting my macros?
And high on the list is:
"How many slices of bread should I eat a day?"
The short answer is - "it depends". I know, not what most of you want to hear! The good news is, most of us need to be eating more grain foods, like bread, not less. However, not all bread is created equal, and an important consideration is the variety. Let's look at a few:
White bread
White bread is more processed and some of the grain is removed. White bread therefor contains less fibre, vitamins and minerals, making it a less healthy option. It has a high glycemic index (GI), so not great for blood sugar level control. If you love white bread, look for a low GI, high fibre option.
Sourdough bread
Traditional sourdough bread is made from just flour, water and salt. It is slowly fermented, without the use of commercial yeast. Note that many commercial breads labelled sourdough are not true sourdough breads. They often contain yeast and additives to speed up production and improve consistency. The fermentation process of traditional sourdough bread lowers the glycemic-index (GI) and improves digestibility. Whilst it is not gluten-free, it is much better tolerated by IBS sufferers.
Wholemeal Bread
Wholemeal bread is made from wholegrains that have been milled to a fine texture.
Wholemeal bread contains more fibre, vitamins and minerals than white bread, but has a higher GI than wholegrain breads.
Multigrain
Multigrain bread is usually made from a white flour base with some added grains. Compared to white bread, multigrain breads tend to have more fibre and a lower GI.
Gluten Free Bread
Gluten free bread is made from gluten free flours such as rice flour, potato flour, tapioca starch and maize starch. If you have coeliac disease, this is your only option. Avoid removing gluten from your diet unless clinically indicated as many gluten containing grains are vital for maintaining diversity in our gut biome. Gluten is a protein that improves the structure of bread, so gluten free bread is typically denser and more crumbly than regular bread. Most gluten free breads have a high glycemic index. If you require a gluten free bread, look for one with added seeds.
Wholegrain bread
Wholegrains are foods that include all three parts of the grain: bran, germ and endosperm.
Wholegrain bread is made from a wholemeal base with added grains and seeds resulting in more fibre, vitamins and minerals. It has a low GI.
Diets high in wholegrains are linked to a reduced risk of health conditions such as excess weight and obesity, heart disease, type 2 diabetes and some cancers. Furthermore, people who have higher intakes of wholemeal or whole grain bread experience lower risk of early death and more favourable measurements of inflammation and oxidative stress.
We know that Australians are not consuming the recommended number of grain foods per day for good health. Consuming at least 4-6 serves of grain (cereal) foods per day is recommended for Australian adults, while the amount recommended for children and adolescents depends on their age and sex. It is important to note that these are minimum requirements - your requirements will be higher if you are pregnant or breastfeeding OR if you are very tall OR very active.
Image source: https://www.eatforhealth.gov.au/food-essentials/five-food-groups/grain-cereal-foods-mostly-wholegrain-and-or-high-cereal-fibre
But how many slices of bread can I eat?!
I'm sorry, but it is almost impossible to answer this question. One thing we know for sure is that most of us need to eat more whole grains (including wholegrain bread), not less. But there is no one-size-fits-all recommendation. The amount of bread you require each day will likely vary, depending on how many other wholegrains you consume throughout your day and your activity levels. Evidence shows that including a variety of plant-based foods, including grains, equates to a healthier gut biome. So, while you could consume all of your grain foods as bread, there are advantages to mixing things up. Try to include other wholegrains throughout your day such as oats, barley, rye, brown rice, buckwheat and quinoa (although the later two are technically seeds that act like wholegrains!)
A sample daily intake that meets 6 serves of wholegrains per day (the minimum amount for most adults) could look like this:
Breakfast | 2 slices of wholegrain toast with peanut butter and a sliced banana |
Snack | Milky coffee (milk of your choice) plus a handful of nuts |
Lunch | Salad with 1/2 cup cooked quinoa and 3-bean-mix plus a piece of fruit |
Snack | 1 slice of wholegrain toast with avocado and a sprinkle of pepitas |
Dinner | Tofu stir fry with 1 cup cooked brown rice and vegetables |
Image source: Shashi Chaturvedula on Unsplash
Talk to Linda if you wish to further discuss your fibre or wholegrain requirements.
In short:
The good news is, most of us need to be eating more bread, not less. If you love fluffy, white bread, there is no need to avoid it - perhaps save it for a weekend treat! Look for a heavy, dense bread with lots of grains and seeds. Wholegrain, wholegrain rye or authentic sourdough breads (particularly rye or grain sourdough) top the list!
References
Fardet, A., Associations between food and beverage groups and major diet-related chronic diseases: an exhaustive review of pooled/meta-analyses and systematic reviews, Nutrition Reviews, Volume 72, Issue 12, 1 December 2014, Pages 741–762,
Johnsen, N. F., (2015). Whole-grain products and whole-grain types are associated with lower all-cause and cause-specific mortality in the Scandinavian HELGA cohort. The British journal of nutrition, 114 (4), 608–623.
Montonen, J., (2013). Consumption of red meat and whole-grain bread in relation to biomarkers of obesity, inflammation, glucose metabolism and oxidative stress. European journal of nutrition, 52 (1), 337–345.
NHMRC. 2015. Australian Dietary Guidelines (2013) | National Health and Medical Research Council.