Bread for success

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Nutritionists say the choosing the right bread is vital for good health. Here's how to find the right bread for your age and your dietary needs.

Australians eat an average of 44kg of bread each per year. There are so many varieties it's hard to sort the good from the bad.

With three young girls under the age of five and son Patrick born only seven weeks ago, busy mum Bernadette Perrier says bread is a big slice of her family's diet.

"We probably go through a loaf a day, making sandwiches and toast," Ms Perrier said.

Despite the ever-increasing range Ms Perrier tends to stick to a multigrain loaf. Occasionally she bakes her own.

"We'd have white bread once a week on the weekend," Ms Perrier said. "With a hot chook as a special treat."

Nutritionist Trudi Willams says children need bread or cereal every day.

"White bread's OK," Ms Williams said. "It's not desirable, it's not the best for our children."

She says the pick of the bunch would be stone ground or wholegrain bread.

"Effectively they've retained the extra grain when they've milled this so they've got the best nutrient profile, the highest zinc, magnesium and fibre content," Ms Williams said.

For women the best bread depends on your stage of life.

"If you're in menopause I'd be looking at one of the soy breads or multi-grain breads," Ms Williams said. "Because [it's] much higher in phyto-oestrogen content."

"Phyto-oestrogen actually reduced the symptoms, the hot flushes and irritability."

For women of childbearing age, mixed grain bread is best for the high folate content. Grain breads are also recommended for men for their digestive benefits.

But Ms Williams admits there's a downside to grain breads.

"Once you start adding seeds to bread the energy content goes up considerably and you find there could be a 200 kilojoule difference per serve," Ms Williams said.

"And over a year that adds up enormously, that's 6kg of weight you won't lose when you switch to a grain bread."

Her advice is to eat smaller serves. And she questions some of the claims made about extra calcium and omega 3 oils in some breads.

"Extra calcium in bread is a bit of a worry actually," Ms Williams said. "Because the fibre tends to bind calcium so I'm not sure how much calcium gets out of the bread into your body."

She says if you want calcium or Omega 3 go to the original food source - dairy products for calcium and fish or nut foods for Omega 3.

And Ms Williams says most home-made breads are lacking in nutritional value.

"There is a big difference," she said. "If you're buying a commercial preparation to make your bread you really need to be adding things to improve the quality."

Author and food intolerance counsellor Sue Dengate has researched calcium propionate, commonly known as preservative 282 in bread.

"I think parents should know that there is a preservative in what we regard as a healthy food that is eaten several times a day by most children that can affect behaviours and learning disabilities," Ms Dengate said.

Preservative 282 is a mould inhibitor that is added to bread.

"Most people think that additives are tested before approval," Ms Dengate said. "Well I've got news for you, they are not tested for effects in children's learning and behaviour."

The latest research suggests 282 may cause permanent changes to the brain in rats, along with long-lasting defects in learning abilities.

"All we can say is if it's causing permanent damage in brains of rats what's it doing to the brains of our children?" Ms Dengate said.

Since Ms Dengate released her findings a year ago, some smaller bread makers have taken notice.

"I've seen a big change in the small bakeries," she said. "A lot of those have become committed to preservative-free bread."

Bakery franchises such as Brumbies are now advertising that they don't use any preservatives. Ms Dengate says she's happy parents now at least have a choice.

"The big bakeries that sell through the supermarkets have not followed suit," she said. "They still use preservatives in their food."

Ms Dengate is also disappointed with the response from government authorities to the latest research.

"I've been fobbed off," she said. "They deny, they say it was well tested - it wasn't."

Ms Williams says specialty gluten-free bread doesn't have much going for it.

"They're low in fibre vitamins and minerals," Ms Williams said.

And rye bread is apparently no better than a mixed grain loaf. But there's an alternative for those who like a white loaf.

"In general white bread has a high glycemic index which makes them unsuitable for people with diabetes," Ms Williams said.

"But sourdough has a low-GI factor which is a pretty good choice if looking for a white bread."

If you're just looking for a simple choice of bread, Ms Williams says there's one solution.

"It doesn't have to be confusing," she said. "Just choose a mixed grain or whole grain and you'll be right."