Gluten free sliced bread
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Gluten free sliced bread

If you follow a gluten free diet for health or preference reasons, you might know that good gluten free sliced bread is hard to find. This applies to taste, texture and, most importantly, nutrition.

Brands

Some of the most popular sliced bread brands offer gluten free options, including the big supermarket brands. Examples include Helgas, Abbott’s Village, Woolworths and Coles. A little harder to find are Genius Gluten Free, Well & Good, Venerdi, Deeks and Naturis.

Ingredients

While regular bread can be made with 3-4 ingredients (flour, water, salt and yeast – which you can omit as a deliberate ingredient if making sourdough), gluten free bread is not easy to make. Gluten is the protein that builds the matrix that ultimately becomes what we know as bread. No gluten, no structure. This is why manufacturers need to rely on extra ingredients to create bread-like qualities in gluten free bread. Have a look at the ingredients lists below:

Abbott’s Village

  • Farmhouse Wholemeal: Water, wholemeal gluten free flour (26%) (wholemeal rice flour, wholemeal buckwheat flour), modified tapioca starch (1442), canola oil, sugar, chia seeds, egg white powder, baker’s yeast, iodised salt, thickeners (464, 466), vinegar, maize starch, linseed meal
  • Mixed Seeds: Water, modified tapioca starch (1442), rice flour, seeds (15%) (sunflower seeds (6%), linseed (4.5%), pumpkin seeds (2%), chia seeds (2%), poppy seeds (0.5%)), canola oil, sugar, egg white powder, baker’s yeast, molasses, iodised salt, vinegar, thickeners (464, 466)
  • Rustic White: Modified tapioca starch (1442), water, rice flour, canola oil, sugar, egg white powder, baker’s yeast, molasses, iodised salt, vinegar, thickeners (464, 466)
  • Soy & Linseed: Water, modified tapioca starch (1442), rice flour, kibbled soy (5%), linseed (5%), sugar, canola oil, chia seeds, egg white powder, molasses, quinoa (1%), baker’s yeast, iodised salt, vinegar, thickeners (464, 466)

Burgen

  • Soy Linseed: Water, rice flour, tapioca starch, kibbled soya (8%), potato starch, brown linseed (7%), vegetable oils (rapeseed, sustainable palm) yeast, maize flour, rice starch, psyllium fibre, humectant: glycerol; free range egg white powder, sugar, stabilisers: xanthan gum, e464; salt, cornflour, millet flakes, fermented maize starch and sugars
  • Sunflower & Chia Seeds: Water, rice flour, tapioca starch, mixed seeds (11%) (sunflower seeds, chia (salvia hispanica) seeds, brown linseed), potato starch, vegetable oils (rapeseed, sustainable palm), yeast, maize flour, rice starch, psyllium fibre, humectant: glycerol; free range egg white powder, sugar, stabilisers: xanthan gum, e464; cornflour, salt, sugar beet fibre, fermented maize starch and sugars

Coles

  • Five Seed Bread: Water, modified tapioca starch (1442), rice flour, maize starch, seeds (9%) [sunflower seeds, linseed, millet seeds, pumpkin seeds, poppy seeds], soy flour, sugar, vegetable oil, vinegar, egg white powder, molasses, soy protein, dried yeast, iodised salt, psyllium husk powder, vegetable gums (412, 464, 466, 461), humectant (422), preservative (sorbic acid)
  • Soy & Linseed Bread: Water, modified tapioca starch (1442), rice flour, maize starch, soy flour, kibbled soy (4%), linseed (4%), sugar, rice bran oil, vinegar, egg white powder, soy protein, dried yeast, iodised salt, psyllium husk powder, vegetable gums (412, 464, 466, 461), humectant (422), preservative (sorbic acid).
  • White Bread: Water, modified tapioca starch (1442), rice flour, maize starch, soy flour, sugar, vegetable oil, vinegar, egg white powder, soy protein, dried yeast, iodised salt, psyllium husk powder, vegetable gums (412, 464, 466, 461), humectant (422), preservative (sorbic acid)

Deeks

  • Multiseed Loaf: Quinoa, tapioca, soy flour, seeds (6%) (mustard, white sesame, black sesame, pepita, caraway), sunflower oil, vinegar, yeast, sugar (to activate the yeast), salt, guar gum
  • Quinoa Loaf: Tapioca, quinoa (21%), soy flour, sunflower oil, vinegar, yeast, sugar (to activate the yeast), salt, guar gum
  • Quinoa Potato Loaf Soy Free: Water, tapioca flour, quinoa, potato, sunflower oil, white vinegar (from cane), sugar (for yeast activation only) guar gum, salt, yeast
  • Soy Free Besan Loaf: Water, quinoa, tapioca, besan (chick pea flour), sunflower oil, vinegar, yeast, salt and guar gum
  • Soy Free Buckwheat Loaf: Water, quinoa flour, tapioca, buckwheat flour, sunflower oil, yeast, vinegar, guar gum, salt

Genius

  • Soft Brown Farmhouse: Water, starches (maize, potato, tapioca), rice flour, rapeseed oil, humectant (vegetable glycerol), linseed, psyllium husk, yeast, stabilisers (hydroxypropyl methyl cellulose, xanthan gum), black treacle, free range dried egg white, iodised salt (salt, potassium iodate), apple extract, fermented maize starch, millet flakes. vitamins & minerals (calcium carbonate, niacin, iron, riboflavin, thiamine, folic acid)
  • Soft White Farmhouse: Starches (maize, potato, tapioca), water, rapeseed oil, humectant (vegetable glycerol), psyllium husk, yeast, stabilisers (hydroxypropyl methyl cellulose, xanthan gum), golden flaxseed, free range dried egg white, rice flour, iodised salt (salt, potassium iodate), dextrose, fermented maize starch, partially inverted sugar syrup vitamins & minerals (calcium carbonate, niacin, iron, riboflavin, thiamine, folic acid)
  • Toastie: Starches (maize, potato, tapioca), water, rapeseed oil, humectant (vegetable glycerol), psyllium husk, yeast, stabilisers (hydroxypropyl methyl cellulose, xanthan gum), golden flaxseed, free range dried egg white, rice flour, iodised salt (salt, potassium iodate), dextrose, fermented maize starch, partially inverted sugar syrup vitamins & minerals (calcium carbonate, niacin, iron, riboflavin, thiamine, folic acid)
  • Triple Seeded Farmhouse: Starches (maize, potato, tapioca), water, mixed seeds (11%) (sunflower, brown linseeds, millet, poppy), rapeseed oil, humectant (vegetable glycerol), psyllium husk, yeast, thickeners (hydroxypropyl methyl cellulose, xanthan gum), golden flaxseed, free range dried egg white, rice flour, dextrose, iodised salt (salt, potassium iodate), fermented maize starch, partially inverted sugar syrup. Vitamins & minerals: calcium carbonate, niacin, iron, riboflavin, thiamine, folic acid

Gluten Freedom

  • Sweet Potato Loaf: Organic sourdough (29%) (brown rice flour, water, vegetable gum [guar gum]), modified tapioca starch [1442], water, corn starch, coconut sugar, coconut oil, kumara powder (sweet potato) (3.4%), polenta, yeast, fibre [flax fibre, psyllium husk], salt, stabiliser [464], vegetable gum [guar gum], emulsifier [sunflower lecithin]

Helga’s

  • 5 Seeds: Water, modified tapioca starch (1442), rice flour, seeds (18%) (sunflower seeds, linseed, sesame seeds, pumpkin seeds, poppy seeds), maize starch, potato starch, canola oil, sugar, rice bran, soy flour, psyllium flour, egg white powder, iodised salt, thickener (464, 412), yeast, vinegar, cultured dextrose, vitamin (thiamin)
  • Mixed Grain: Water, modified tapioca starch (1442), rice flour, maize starch, grains (6%) (corn, red quinoa, white quinoa), seeds (4%) (linseed, milled linseed), potato starch, canola oil, sugar, rice bran, psyllium flour, egg white powder, iodised salt, soy flour, thickener (464, 412), yeast, vinegar, cultured dextrose, vitamin (thiamin)
  • Soy & Linseed: Water, modified tapioca starch (1442), rice flour, maize starch, kibbled soy (5%), linseed (5%), potato starch, canola oil, soy flour, sugar, psyllium flour, egg white powder, iodised salt, thickener (464, 412), yeast, vinegar, cultured dextrose, vitamin (thiamin)
  • Traditional White: Water, modified tapioca starch (1442), rice flour, maize starch, potato starch, canola oil, sugar, psyllium flour, egg white powder, iodised salt, soy flour, thickener (464, 412), yeast, cultured dextrose, vinegar, vitamin (thiamin)
  • Wholemeal: Water, wholemeal rice flour (18%), modified tapioca starch (1442), maize starch, potato starch, milled linseed, canola oil, sugar, psyllium flour, egg white powder, iodised salt, soy flour, rice flour, thickener (464, 412), yeast, vinegar, cultured dextrose, vitamin (thiamin)

Naturis

  • Grain Free Bread: Organic buckwheat meal, organic buckwheat kernels, organic chickpea flour, organic buckwheat leaven, organic olive oil, sea salt and purified water added
  • Organic Buckwheat Loaf: Organic buckwheat meal, organic whole buckwheat kernels, organic rice flour, organic buckwheat leaven, organic sunflower oil, sea salt and purified water
  • Organic Corn Bread: Organic maize meal, organic corn flour, organic polenta, organic maize leaven, organic olive oil, sea salt and purified water
  • Rice Loaf: Organic whole brown rice, organic rice flour, organic rice leaven, organic sunflower oil, sea salt and purified water added

Schar

  • Classico White Sourdough Bread: Corn starch, water, sourdough ((14%)(rice flour,water)), rice starch, rice syrup, vegetable fibre (psyllium), sunflower oil, millet flour (2.6%), soy protein, quinoa flour (1.7%), thickener: hydroxypropyl methylcellulose (E464), yeast, salt, honey
  • Multigrain Sourdough Bread: Sourdough ((32%) (rice flour, water)), maize starch, rice flour, water, sunflower seeds, linseeds (5%), apple fibre, quinoa flour (2.3%), sorghum flour (2%), apple juice concentrate, yeast, sunflower oil, thickener: hydroxypropyl methylcellulose, chestnut flour (0.8%), salt, caramelised sugar

Venerdi

  • Keto Bread – Hemp & Linseed: Water, coconut oil, resistance starch [tapioca], free range egg, green banana flour, ground linseed (4.6%), hemp seeds (3.9%), almond meal, psyllium husk, apple cider vinegar, coconut flour, konjac powder (1.4%), yeast, salt, vegetable gum [guar gum], emulsifier [sunflower lecithin]
  • Paleo Super Seeded: Water, seeds 27.5% (sunflower, sesame, pumpkin, linseed, poppy), free-range egg, tapioca starch, almond meal, coconut oil, honey, coconut flour, cider vinegar, vegetable gum (guar gum) yeast, salt

Well & Good

  • Large Seed Loaf: Corn starch, modified starches(gmo free corn & tapioca),filtered water, potato starch, vegetable oil (canola, palm), brown sugar, fresh yeast, organic psyillium husk, methyl cellulose, glucono delta lactone, iodised sea salt, sodium bicarbonate, vinegar, xanthan gum, mono di glycerides, invert sugar, flaxseed flour, buckwheat flour, organic spirulina
  • Large White Loaf: Corn starch, modified starches(gmo free corn & tapioca),filtered water, potato starch, vegetable oil (canola, palm), brown sugar, fresh yeast, organic psyillium husk, methyl cellulose, glucono delta lactone, iodised sea salt, sodium bicarbonate, vinegar, xanthan gum, mono di glycerides, invert sugar, flaxseed flour, buckwheat flour, organic spirulina
  • Small Seed Loaf: Corn starch, modified starches(gmo free corn & tapioca),filtered water, potato starch, vegetable oil (canola, palm), brown sugar, fresh yeast, organic psyillium husk, methyl cellulose, glucono delta lactone, iodised sea salt, sodium bicarbonate, vinegar, xanthan gum, mono di glycerides, invert sugar, flaxseed flour, buckwheat flour, organic spirulina
  • Small White Loaf: Corn starch, modified starches(gmo free corn & tapioca),filtered water, potato starch, vegetable oil (canola, palm), brown sugar, fresh yeast, organic psyillium husk, methyl cellulose, glucono delta lactone, iodised sea salt, sodium bicarbonate, vinegar, xanthan gum, mono di glycerides, invert sugar, flaxseed flour, buckwheat flour, organic spirulina

Woolworths

  • Free From Gluten Seeded Bread: Water, modified tapioca starch (1442), rice flour, seeds (7%) (linseed, chia seeds), canola oil, sugar, soya flour, egg white, yeast, grains (1%) (amaranth, quinoa), iodised salt, vinegar, vegetable gums (412, 464, 466)
  • Free From Gluten White Bread: Water, modified tapioca starch (1442), rice flour, canola oil, sugar, soy flour, egg white, yeast, iodised salt, vinegar, vegetable gums (412, 464, 466)

Nutrition information

The graphs below show a comparison in protein, total carbohydrate, dietary fibre and sodium in different gluten free sliced breads. The comparison was made using values per serve (2 slices) and per 100g. Note that most people will typically eat 2 slices of bread in a meal, no matter how much they weigh. Also note that some nutrition information panels state the serving size as 1 slice, which is not very likely to happen.

Summary and recommmendations

Gluten free sliced bread can be a highly processed product. If you absolutely need to avoid gluten (e.g. if you have Coeliac Disease), look for better (i.e. less processed) ingredients and higher fibre per serve. If you have diabetes or insulin resistance you should also pay attention to the amount of carbohydrate and sugar per serve. If you have sensitivity to food additives, watch out for ingredients with numbers next to them. If you have high blood pressure, also keep an eye on the amount of sodium per serve.

If you don’t need to avoid gluten or can tolerate small amounts, it might be healthier to choose a good wholegrain or wholemeal sourdough. The fermentation process breaks down some of the gluten and makes it easier to digest.

Finally, don’t let bread displace more nutritious foods in your diet. For example, add salad to sandwich fillings or eat them with a side salad or vegetable soup.

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