Bread: A Mum's Guide to Healthy Choices for the Whole Family

As discussed in my Podcast “The Easy Feed” Episode #3.

If you’re like me, you’ve probably pondered the daily bread dilemma. Bread holds a special place in our hearts in all its delicious glory. But as mums, we often wonder, “Is this the right choice for my family? How can I make healthier choices without compromising on taste?”

Say goodbye to  wondering if you’e doing right by your kids – we’ll find that balance together. Today, I’m here to guide you through the bread maze and help you make informed decisions to nourish your loved ones and ease the mum-guilt.

The Bread Aisle Overload: The Quest for the Perfect Loaf

The bread options available nowadays are incredible! We have bakeries, supermarket varieties, whole grain, wholemeal, white, white high fibre, white low GI, sourdough – the options are endless, and it's easy to feel overwhelmed. But here’s the deal: wherever your family is at with their bread choices and preferences is totally fine… but my goal is to try to add value and nutrition, no matter what bread you are eating… so stay tuned and let’s unravel this bread maze together and find the perfect fit for your family. No more standing before the shelves, scratching your head, and worrying about what to choose.

🍞GRAINY BREAD🍞

✅wholegrain bread contains the entire grain: the bran (outer layer), endosperm (starchy middle layer) and germ (nutrient rich inner part)

✅rich source of nutrients and a variety of soluble, insoluble fibre and resistant starch

✅wholegrains are high in dietary fibre which helps keep us feeling full and better regulate appetite

✅dietary fibre from wholegrains is also hugely important for gut health- feeding our gut bugs (micro flora) with important nutrition (prebiotics) -which in turn nourishes our gut cells and keeps our body healthy

✅slow release carbohydrate - low GI (slow release of sugar into bloodstream)

 

🍞SOURDOUGH BREAD🍞

✅Lower GI due to the higher acidity level

❓Fibre, vitamin and mineral levels vary according to the flour used - choose wholegrain as best option

✅ Choose an authentic sourdough -which takes a long time to produce using a traditional starter (vs yeast) and results in an acidic and chewy bread (low GI). If you see yeast in the ingredients list, it is not as authentic.

🍞LOW GI BREAD🍞

✅Lower GI due to the addition of fibre

❓ Due to processing vitamin and mineral levels may be affected

✅ Often high in fibre, compare fibre per 100g or choose a low GI bread that is high in fibre such as Baker’s Delight

🍞WHOLEMEAL BREAD🍞

❌ Due to the grains being ground down during processing, wholemeal bread had a higher GI (faster release of sugar into the bloodstream)

✅ A great source of fibre - in fact higher often a higher fibre content than whole grain bread, but the nutrient content may be reduced as components of the grain are affected during the milling process

✅ Still contains more nutrients than many white breads

🍞WHITE BREAD🍞

❌Grain has been highly processed removing most of its nutrition except for the starchy bit.

❌The germ and bran has been removed which reduces the fibre, B group vitamins, Vitamin E and minerals such as iron, zinc, magnesium and phosphorous.

❌High GI- fast release carbohydrate

🍞HIGH FIBRE/ NUTRIENT ENRICHED WHITE🍞

❌still highly processed lacking nutrition

✅Added fibre and often added nutrients makes them a better option to regular white bread

 

IN SUMMARY.....

✅Wholegrain wins hands down every time due to the fibre, nutrient and GI

✅When choosing grainy bread, check for wholegrain percentage listed in the ingredients list and always aim high!

✅Next in line comes low GI, sourdough and wholemeal and these still offer good nutrition for your child!

✅ If your child is still at the white stage or wholemeal, don’t stress - including protein, good fats and fibre in the same meal will also help to lower the GI of the bread in your child’s system!

Improving the nutritional value of processed white bread!

Lastly, let’s address the elephant in the room: white bread. Many kids adore it, and as parents, we often find ourselves caught between their preferences and our concerns about nutrition.

Here’s the thing, if your child wont budge from the processed white version, then consider this option. Adding quality protein or healthy fats can reduce the sugar spikes and improve nutritional value, so give it a go! Some suggestions here are topping the white bread with peanut butter or avocado.

The Silver Lining and Your Path to Bread Bliss

There’s always a silver lining, even in processed white bread. We’ve discussed ways to upgrade it without sacrificing your child’s preferences. It’s all about balance, making simple swaps, and feeling confident about your choices.

I’m here to help you navigate the choices, make informed decisions, and ensure your family enjoys delicious bread and optimal nutrition.

If you crave more on this topic, listen to my podcast - All about bread!  And, of course, subscribe for more valuable content that will empower you to nourish your family.