For some time, the humble loaf of bread has been the diet taboo for many, with claims and beliefs that bread is the enemy when it comes to digestive comfort, weight control and cravings for sweet foods. And, to defend this, there are a growing number of people being diagnosed with gluten intolerance, wheat intolerance, other food allergies and coeliac disease, for which wheat based foods are best avoided. In addition, there are also a growing number of people who simply prefer not to eat bread for a range of reasons including the effect these carbohydrate rich foods appear to have on their weight and digestive health in general.
Enter the bread revolution – Mountain Bread, Lebanese bread, a huge range of oat, barley, chia and rice wraps you may have noticed taking up more and more space in bread aisle of the supermarket. Alas though, when we take a closer look at the numbers, what may appear to be a ‘healthier’ choice, may simply be a concentrated volume of various types of flour compressed into a ‘healthier’ looking wrap style sandwich. Sure there are some lighter options in which a single wrap is equivalent to less than a slice of regular bread in terms of both carbohydrate content and calorie load, but these options are rarer; they are much more likely to fall apart when you make a decent sandwich out of them and they cannot be guaranteed to taste as good as a hearty sandwich would.
The other nutritional issue is that many of the commonly purchased wraps have a high GI – the nature of processing means that the flour used to make wraps is heavily refined, leaving a bread product that is digested quickly and results in a subsequent quick rise in blood glucose levels and long term this is a big issue for insulin levels and weight control.
So, this is not to say that there are not some great wrap choices out there simply check those labels as just because it is a wrap, does not make it a better choice.
Bread Cal Carbs Sug Fib
2 slices Burgen Soy Lin 198 21.2 2 4.6White Lebanese 275 53 3 3
Wholemeal Lebanese 240 45 3 4.5
Mission White 216 33.6 4.3 1.8
Freedom Gluten Free 143 28.2 1.4 0.6
Pita Pocket 165 31.8 2.1 1.8
Bagel 223 43.1 5.3 2.6
Mountain Bread 72 3 1 1.1
BarleyMax 100 10.6 0 10.4Soji Wholemeal 87 16.1 0.6 1.8
Wattle Valley Grain 129 19.7 1.8 3.6