Don't Be Afraid of Bread!

Eliminating core food groups in favour of trending diets can increase the risk of nutrient deficiencies and diet-related chronic diseases. One such trend is the popular low-carb diet, which often cuts out carbohydrate-rich foods like breads and cereals. However, this food group provides essential nutrients including B vitamins, iron, zinc, magnesium, calcium, selenium, and dietary fibre.

Since 2009, it has been mandatory in Australia for all bread manufacturers to fortify their products with folate and iodine. This fortification helps address widespread nutrient shortfalls, often due to poor vegetable intake. The addition of these nutrients has significantly reduced rates of neural tube defects and thyroid-related conditions in the population.

With declining consumption of breads and cereals, and fewer than 4% of Australians meeting the recommended daily vegetable intake, should we be concerned about missing key nutrients from the rest of the diet? Absolutely.

There’s a reason food groups were established and why the government promotes the Australian Guide to Healthy Eating. The key to good health is variety, balance, and moderation. Nutrients work synergistically, and to access a wide range of essential nutrients, we need to eat a wide range of foods. Removing a whole food group, such as grains, can significantly reduce your intake of B vitamins, iron, zinc, magnesium, selenium, and fibre.

Like any processed food, it’s important to be mindful of sodium, sugars, and total carbohydrates, and aim for options that are as close to their natural state as possible. The goal is to choose whole foods and minimally processed breads that retain nutrients without unnecessary synthetic additives.

WHICH IS THE HEALTHIEST BREAD?

There’s nothing quite like fresh sliced bread. So if you tolerate it well, and enjoy it in moderation, there’s no good reason to cut it from your diet.

Here’s a comparison of white, wholemeal, mixed wholegrain, and sprouted grain breads to help you find more nutrient-dense options:

When reading bread labels, look for:

• Low sodium – less than 300 mg per 100 g

• Low sugar – less than 3 g per 100 g

• Good source of protein – more than 6 g per 100 g

• Good source of fibre – more than 3 g per serve

Grain breads typically have more fibre and protein and are lower in total carbohydrates and sugars. They’ve also been clinically shown to help reduce cholesterol levels and regulate blood glucose.

As a second-best option, go for wholemeal bread; it’s generally higher in fibre and protein than white bread, and is often fortified with iron or calcium. This may also be more suitable for those who dislike seeded or grainy textures, including young children.

WHAT IS SPROUTED GRAIN BREAD?

Sprouted grain breads are made from grains and legumes that have been sprouted before baking. This process enhances nutrient bioavailability and makes the bread easier to digest, and often has a significant impact on the reduction of bloating. These breads may also include legumes, which provide a complete protein (all essential amino acids), making them a great option for vegetarians or those sensitive to refined carbs or gluten.

WHAT IF YOU DON’T LIKE BREAD?

I get it, not everyone wants to eat crunchy seeded bread every day.

If you prefer variety, wraps are a fantastic alternative. My top pick? The Vitastic Sorj wraps. They come in corn, rye, white, and wholemeal varieties and are low in sodium (under 300 mg per 100 g), low in sugar (under 2 g), with 5 g of fibre and around 10 g of protein per serve.

If you enjoy bread-like products regularly, here are two other smart choices:

• English muffin – 66 g, 139 calories (Lower in calories, carbs, and sodium)

• Mountain bread – 25 g, 74 calories (Ideal for wraps, though they can tear easily)

What sets these apart is the serving size. They’re not nutritional powerhouses per 100 g, but because they’re smaller, they’re less likely to dominate your meal. Think of them as the vehicle, not the main event, a way to hold fibre-rich veggies, lean protein, and healthy fats together.

THE BOTTOM LINE

If you only eat bread occasionally, choose the one you enjoy the most. It’s not worth obsessing over a few calories if it’s an infrequent indulgence.

In moderation, all types of bread can provide important nutrients like B vitamins, folate, iron, manganese, selenium, and fibre. So let’s stop fearing bread and avoid eliminating entire food groups. Your health depends on it.