Photo: Maria Orlova

Which bread is highest in fiber?

Whole Grain Bread Whole Grain Bread It has the most fibre, vitamins, minerals, healthy fats and the lowest Glycaemic Index. It is the most nutritious choice that keeps our blood sugar and energy levels stable and our hunger in check.

thelifestyledietitian.com.au - HIGH FIBRE BREAD FOR IBD, IBS AND CONSTIPATION

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Over the years, bread has unfairly gotten a bad rap. It’s often the first food people cut out when embarking on a healthier lifestyle. However, this can often be unnecessary and not lead to the desired benefit of improved health. In saying that, the bread aisle at the supermarket can be overwhelming and confusing. White, wholemeal, multigrain, wholegrain, high fibre, high protein, low carb, gluten free, low FODMAP… the list goes on. To ‘wrap’ up the end of Whole Grain Week, we decided to break down the different bread varieties to help you make the best choice for you.

White Bread

White bread is made only from the starchy endosperm of the wheat grain (see our previous post on what makes a healthy grain. This is listed as “wheat flour” in the ingredients list. Without the bran and germ included, we miss out on all the fibre, B vitamins, vitamin E, antioxidants and phytochemicals these layers offer. Some brands commercially add fibre and nutrients back in which is a better choice for fussy eaters. White bread has a high Glycaemic Index, meaning it digests very quickly, spikes our blood sugar, gives a short-lived energy burst and leaves us feeling hungry soon after.

Wholemeal Bread

One step up from white, wholemeal bread is made from all parts of the grain (bran, germ and endosperm) ground into a fine flour listed as “wholemeal wheat flour” in the ingredients. Sometimes it is mixed with processed “white” wheat flour. Wholemeal bread has more fibre, vitamins and minerals than white bread but still has a relatively high Glycaemic Index due to processing the grain into a finely milled flour.

Multigrain Bread

Multigrain bread is made from white flour (again listed as “wheat flour”) with some grains and seeds added. Added grains and seeds means it has slightly more fibre and nutrients than white bread and a medium Glycaemic Index. The downside? It is still largely white flour and also mistakenly confused with whole grain bread, which has a much more impressive nutrient profile!

Whole Grain Bread

The cream of the crop, whole grain bread is made with “wholemeal flour” (i.e. the bran, germ and endosperm) with added grains and seeds. It has the most fibre, vitamins, minerals, healthy fats and the lowest Glycaemic Index. It is the most nutritious choice that keeps our blood sugar and energy levels stable and our hunger in check. Consuming more whole grain products is linked with having a healthier weight and a lower risk of diseases like bowel cancer. In fact, compared to those who eat white processed grain products, people who eat whole grain products like whole grain bread have a much higher diversity of healthy gut microbes and an increased metabolism. This may explain the link between whole grains and better health and waist lines!

The Bottom Line

For most of us, there is no need to skip the bread. Instead, choose to upgrade to a whole grain choice. Look for both “wholemeal flour” and “whole grains” in the ingredients list. For all breads in general, go for at least 5g of fibre in the per 100g column of the nutrition panel and opt for the highest between different brands.

Our Top Picks

Whole Grain Bread

Helga’s Wholemeal Grain

Burgen Wholemeal and Seeds

Wholemeal Bread

Abbott’s Village Bakery Farmhouse Wholemeal

Lawson’s Traditional Bread Stone Mill Wholemeal

Multigrain Bread

Burgen Whole Grain and Oats

Tip Top 9 Grain Original

White Bread

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What happens if I take 600 mg of bupropion?

Toxic Dose Doubling of therapeutic dosage (as low as 600 mg) may result in seizures. The risk of seizure with therapeutic dosing (up to 450 mg/day) is 0.4%. Seizures are most common with doses > 2.5 g. Serious toxicity can be expected with doses > 6 g, and fatalities usually involve doses > 9 g.

bcemergencynetwork.ca - Bupropion Overdose - BC Emergency Medicine Network

High

We are highly confident that the true effect lies close to that of the estimate of the effect. There is a wide range of studies included in the analyses with no major limitations, there is little variation between studies, and the summary estimate has a narrow confidence interval.

Moderate

We consider that the true effect is likely to be close to the estimate of the effect, but there is a possibility that it is substantially different. There are only a few studies and some have limitations but not major flaws, there are some variations between studies, or the confidence interval of the summary estimate is wide.

Low

When the true effect may be substantially different from the estimate of the effect. The studies have major flaws, there is important variations between studies, of the confidence interval of the summary estimate is very wide.

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