One of the problems people have when they are diagnosed with coeliac disease is the bread. People complain about the texture, the taste, the fact that sandwiches ‘are just not the same’, even the small slices. The solution is to taste different types of breads and to find which one is best for you.
Most of the biger stores offer the possibility to taste before buying.
The advantages of a gluten-free diet are an objects of disputes. Although gluten-free foods variety is growing up every day, although the price reductions due to market competition does not seem to do so.
When you choose gluten-free bread, try to choose one with added fibres or seeds to increase wholegrain consumption in your diet. Some breads can be freshened by warming in an oven or microwave. Attention because some versions have humectants (an additive that holds on to water) added to keep them moist, such as psyllium husk flour, which can also act as a bulking laxative! Useful for most people but you might want to limit the amount of these types of bread if you have irritable bowel syndrome and you suffer from diarrhoea and bloating.
Gluten-free forms include baguettes, rolls, fruit loaf, pita and naan, a new wrap has even been introduced recently. If you buy from artisan bread markets, please ensure contamination with gluten has been avoided and the seller is aware that the flour is gluten-free.
One clear problem with the gluten-free bread is that the slices are often smaller – but these slices may contain the same calories as a standard sized loaf. Those people who have weight management requirements need to review the labels when choosing bread, as sometimes ingredients that are used to improve the texture increase the calories the bread contains. Some of the most common breads and their fat and calorie contents are below.
————–Energy per Slice/per 100g (Kcal) Fat Content per slice/per 100g (g)
Juvela Fibre Fresh 73/229 1.3/4.2
Glutafin Select Fibre Fresh 88/252 2.2/6.1
Genius brown original 82/304 3.8/14.3
Warburtons Brown 73/229 2.2/6.1
Yes You Can (fibre) 83/221 1.4/3.7
Wellfoods (fibre) –/216 –/2.3
Ener-G (rice brown loaf) –/334 –/15
Fria Fiber 83/265 2.1/7.0
Barkat Brown –/221 — /3.2
Dietary Specials 68.5/249 1.7/6.2
Biona rice brown bread –/200 –/2.0
Asda Brown 86/234 1.2/3.3
Sainsbury’s Brown (slice = 36g) 86/302 3.6/12.5
Tesco Brown 105/285 3.1/8.6
Only two of the above products would be classed as a low fat product if you go by grams of fat per 1oog so concentrating on the fat level might not be that helpful. These nutrition facts are approximative and depend on the slices size. But it’s not good complaining about the calorie content of the bread, if you consume lots of gluten free cake, biscuits and pastries.
You can make your own bread using breadmakers and baking by hand- mixes are available to help and they are usually very good. Making your own bread can take some time to get used too, but home-made tastes much nicer – you could add dried fruit, a source of iron and fibre.