Food
Bread
Introduction
We looked at the labels of 100 breads and found 14 low-sodium high-fibre options.
Kiwis eat a lot of bread - It's the biggest contributor to our energy intake. It’s also the biggest source of sodium (the bad part of salt) in our diets. That's why it's important to choose your bread products carefully.
We take a look at various types of bread, the ingredients and nutritional benefits.
Sodium in bread
Almost all bread contains salt, because without it bread doesn’t rise well and develop the right texture. But Kiwis eat too much salt and for many people that raises their blood pressure – a risk factor for heart disease and stroke.
According to Food Standards Australia New Zealand research, progressively reducing our intake by even one-quarter could reduce the risk of a heart attack or stroke by 20 percent, saving the lives of 930 New Zealanders every year by 2018.
Industry-wide approach
The National Heart Foundation and the New Zealand bread industry have been working together to reduce the salt content of bread for some time. In 2007, Project Target 450 aimed to reduce the sodium content of lower-cost high-volume breads to 450mg/100g.
According to Namalie Jayasinha from the Heart Foundation this project was a success: “Project Target 450 removes 150 tonnes of salt out of the food supply each year.”
The bread sector is also a good example of where an industry-wide approach has worked. “Industry and the Heart Foundation are now focusing on other product categories such as breakfast cereals and small goods as part of a new initiative – HeartSAFE (Sodium Advisory and Food Evaluation),” Namalie told us.
Declining sodium concentration
According to New Zealand Food Safety Authority (NZFSA) figures, on average the sodium concentration in white and wheat bread has declined by about 100mg per 100g since 1990.
This is good news for our salt intake and the levels at which salt has been reduced means there will be minimal or no impact on iodine fortification of bread. In September 2009 it became mandatory to replace non-iodised salt with iodised salt in all except organic and unleavened breads. This was done to address the re-emergence of iodine deficiency across most of the population.
The NZFSA has work underway to monitor the levels of sodium and iodine in bread.
Is bread nutritious?
Bread contains a range of nutrients – it’s a good source of carbohydrate, protein and fibre. The amount of vitamins and minerals present in bread depends on the type of flour used and whether vitamins and minerals have been added during processing.
Here's what to look for when choosing a loaf.
Fibre
Fibre helps keep bowel movements regular. It may also help prevent colorectal cancer, and may provide some protection against heart disease.
Adults should eat 25g to 30g of fibre per day.
Toddlers and pre-schoolers don’t need as much fibre as adults: fibre can make a small stomach feel full before the child’s eaten enough food to get the energy and other nutrients it needs.
The Ministry of Health suggests fibre intake should increase as a child gets older. For example, a daily intake of 18g of fibre is adequate for children between 4 and 8 years old. When they’re older (between 9 and 13 years) it should increase to 24g for boys and 20g for girls.
Look for fibre content of 6g or more per 100g. Salba Traditional Soya and Linseed with Ancient Grains has 11.9g of fibre per 100g – the highest in our survey. As a general rule, wheatmeal, wholemeal and wholegrain breads have more fibre than white bread.
Whole grains
There’s compelling evidence whole grains help protect against heart disease and some cancers. They also help control weight because whole grains are denser and so you feel full even though you’ve eaten less. Whole grains tend to be higher in fibre (and vitamins and minerals) than more refined grains.
Look for “whole” grains in the ingredients list – especially whole wheat. Oats, rye and millet are also good sources of whole grains.
Sodium
The Ministry of Health recommends a range of daily sodium intakes. Its recommended maximum daily limit for adults – which is what you can consume without an increased risk of high blood pressure – is 2300mg per day. That’s about 6g of salt (or just over a teaspoon).
Look for a sodium content of 400mg per 100g or less. There are lower-sodium options in all types of bread, including white and wheatmeal.
See our separate report on Salt to learn more about how to maintain a healthy intake of sodium, and test your knowledge with our Salt Quiz.
Fat
Without spreads or fillings, most breads are low fat. Nuts and seeds in a bread boost its fat content – but this is mainly “good” monounsaturated fat. And nuts and seeds are also a source of fibre and other nutrients.
Folate
The benefit of folate (folic acid) is the only "health claim" allowed by the Food Standards Code. Women of childbearing age need adequate levels of folate – both before and during pregnancy – to reduce the risk of having a baby with neural tube defects (NTDs) such as spina bifida. So added folate can be helpful for those who don't get enough folate from their diet.