2014
A Fructose Free Guide to Australian Breads
A Fructose Free Guide to Australian
Breads
In The Sweet Poison Quit Plan, I included the graph of breads set out below. Most bread is
low in sugar but some is surprisingly high. The chart compares the fructose percentage with
the fibre in most popular breads. All breads contain some levels of sugar. But all of the
standard unflavoured white breads will lie somewhere between half a percent and 4 percent
sugar (2 percent fructose). This is about half the best fruit (Kiwi Fruit) and with equivalent
amounts of fibre.
Below the graph I have set out some lists of the breads, muffins and crumpets you are most
likely to encounter in a supermarket. I’ve also included a stand-alone list for gluten free breads.
Brumby’s is a notable omission. They do not currently publish their nutrition data. If they
ever do, I’ll add them to the list. It is probably safe to assume that they have similar sugar
levels to Baker’s Delight.
14
Percentage Fructose
7
12
6
10
5
8
4
6
Tip Top Cafe Raisin Toast
Grape
Fruit Loaf
3
4
2
2
Kiwi Fruit
White Bagel
White
1
Pita Pocket Bread
Ciabatta
Plain Focaccia
Sourdough
0
0
2
4
Multigrain
Light Rye
Low Carb
Dark Rye
Burgen Rye
Wholemeal
6
8
10
12
Percentage Fibre
Figure 1 - The coloured scale to the left is the equivalent number of teaspoons of sugar to deliver this much fructose
1
© 2007-2014 Morton Gillespie Pty Ltd - David Gillespie.
A Fructose Free Guide to Australian Breads
2014
The Best 10
This year’s update to the Bread guide now includes a much greater range of bakers. Once
again, anything in the Best 10 would be a fine choice (from a sugar content perspective) to
place underneath your Vegemite.
Rank Baker
Baker's Delight
1
Baker's Delight
Baker's Delight
2
Dovedale
Edwards Sourdough
3
Aroma Bakery Catering
Edwards Sourdough
Edwards Sourdough
4
Edwards Sourdough
Edwards Sourdough
5
6
7
8
9
10
2
Baker's Delight
Baker's Delight
Edwards Sourdough
Dovedale
Edwards Sourdough
Edwards Sourdough
Edwards Sourdough
Edwards Sourdough
Baker's Delight
Baker's Delight
Pure Bred
Coles
Coles
Golden
Golden
Baker's Delight
Baker's Delight
Bread
Rye Loaf
Sunflower Rye Loaf
White Spelt Block Loaf
Rice Chia
Organic Khorasan Quinoa
Rye Swirl Sourdough
Light Rye
Lupin Chia
Dark Rye Sunflower
Dark Rye
Authentic Sourdough Vienna
Authentic Sourdough Loaf
Spelt Wholemeal
Rye Chia
7 Grain
Organic Rye Sourdough
Spelt Wholemeal Grain
Soy & Linseed Rye
Pane di Casa Rye Loaf
Pane di Casa Wholemeal Loaf
Multigrain Farmhouse Loaf
Crumpet Snaps
Crumpets
Crumpets
Crumpets with Wholemeal
Hi-Fibre Lo-GI White Block Loaf
Authentic Sourdough Olive Vienna
Percent Sugar
0.1%
0.2%
0.3%
0.4%
0.5%
0.6%
0.7%
0.8%
0.9%
1.0%
© 2007-2014 Morton Gillespie Pty Ltd - David Gillespie.
2014
A Fructose Free Guide to Australian Breads
The Worst 10
It won’t come as a great surprise that most of the breads on this list are full of dried fruit. The
average sultana is 60-70 per cent sugar, but most manufacturers throw in quite a bit of extra
sugar to make these breads just that little bit more wholesome. Two slices of Baker’s Delight’s
Apricot Delight Loaf contains about 7 teaspoons of sugar – slightly more than a Mars Bar (and
that’s before you put anything on them).
Bread
Rank Baker
Baker's Delight Apricot Delight Loaf
1
2
3
4
5
6
7
8
9
10
3
Baker's Delight Wholemeal Fruit Loaf
Baker's Delight Traditional Fruit Loaf
Tip Top
Café Raisin Toast
Baker's Delight
Très Bon
Très Bon
Très Bon
Toasty Fruit Loaf
Café Fruit Loaf
Continental Fruit Loaf
Apricot Delight
Percent Sugar
34.0%
29.1%
26.1%
26.0%
25.6%
23.6%
Bill's Organic
Sourdough Fruit Loaf
Baker's Delight Cinnamon & Fruit Loaf
Baker's Delight Cranberry & Fruit Loaf
22.6%
Dovedale
Baker's Delight
Mighty Soft
Baker's Delight
19.9%
19.3%
Fruit & Rice Chia
Chia & Fruit Loaf (Chia)
Cafe Style Fruit Toast
Authentic Sourdough Fruit Vienna
22.3%
19.0%
© 2007-2014 Morton Gillespie Pty Ltd - David Gillespie.
A Fructose Free Guide to Australian Breads
2014
Gluten Free
There aren’t a lot of gluten free breads and few people would eat them if they had a choice, so
I’ve decided to do a complete list of the options available in most supermarkets from best to
worst. The range of sugar content is quite large, so if your brand isn’t here, make sure you take
a close look at the label. Gluten free does not mean sugar free.
1
2
3
4
5
6
7
8
9
10
11
4
Bread
Percent Sugar
Dovedale Rice Chia Gluten Free
0.2%
Dovedale Rye Chia Wheat Free
0.6%
Pure Bred Multigrain Farmhouse
0.9%
Dovedale Grain Chia
1.1%
Pure Bred White Farmhouse
1.3%
Wild Breads Gluten Free Crusty White
2.6%
Country Life Gluten Free Low GI White
3.5%
Country Life Multigrain
3.7%
Country Life White
4.0%
Country Life 100% Yeast, Gluten & Wheat Free
5.3%
Dovedale Fruit & Rice Chia Gluten Free
19.9%
© 2007-2014 Morton Gillespie Pty Ltd - David Gillespie.
A Fructose Free Guide to Australian Breads
2014
The Complete List
The complete listing for Breads is broken down alphabetically by the brand name of the bread
and then alphabetically by the name of the particular loaf.
While most serves of non-fruit bread contain relatively little sugar, most people eat more than
two slices (about 70 grams for most breads) a day. If you are a big bread eater stick to the top
ten list above. If all you have is two slices for breakfast then just about anything (other than
fruit bread) should be fine.
Baker
Abbott's Village Bakery
Alpine
Aroma Bakery Catering
Baker's Delight
5
Bread
Country Grains
Farmhouse Wholemeal
Grainy Wholemeal
Harvest Seeds & Grains
Light Rye
Rustic White
Sour Rye
Sour Rye Grain
Spelt & Barley Fruits
Spelt & Sprouted Grains
Tuscany
Multigrain Sourdough
Rye Swirl Sourdough
White Sourdough
Wholemeal Sourdough
Apricot Delight Loaf
Authentic Rye Sourdough Cob
Authentic Rye Sourdough Vienna
Authentic Sourdough Fruit Vienna
Authentic Sourdough Loaf
Authentic Sourdough Olive Vienna
Authentic Sourdough Vienna
Cape Fruit & Nut Loaf
Cape Seed Loaf
Challah Plait
Chia & Fruit Loaf (Chia)
Chia & Fruit Loaf (Sunflower)
Chia Omega-3 White Block Loaf
Chia Omega-3 Wholemeal Block Loaf
Ciabatta Loaf
Cinnamon & Fruit Loaf
Percentage Sugar
3.5%
3.8%
3.2%
3.8%
3.6%
4.0%
2.9%
3.9%
9.1%
3.8%
2.5%
1.4%
0.4%
2.1%
1.7%
34.0%
1.1%
1.1%
19.0%
0.5%
1.0%
0.5%
16.2%
1.3%
4.0%
19.3%
18.7%
1.3%
1.3%
1.3%
22.3%
© 2007-2014 Morton Gillespie Pty Ltd - David Gillespie.
A Fructose Free Guide to Australian Breads
Baker
Bakers Life (Aldi)
6
2014
Bread
Percentage Sugar
Continental Dark Rye Loaf
1.3%
Continental French Cob
1.3%
Continental Italian Bread
1.3%
Continental Light Rye Vienna
1.1%
Continental Tin Pasta Dura
1.3%
Country Grain Block Loaf Range
1.3%
Cranberry & Fruit Loaf
22.3%
Hi-Fibre Lo-GI White Block Loaf
1.0%
Hi-Fibre Tiger Loaf
1.3%
Lekkerbrot Loaf
1.2%
Pane di Casa Loaf
1.3%
Pane di Casa Olive Loaf
1.4%
Pane di Casa Rye Loaf
0.8%
Pane di Casa Sundried Tomato Loaf
2.9%
Pane di Casa Wholemeal Loaf
0.8%
Rye Loaf
0.1%
Soy & Linseed Loaf
3.2%
Sunflower Rye Loaf
0.1%
Toasty Fruit Loaf
25.6%
Traditional Damper
5.6%
Traditional Fruit Loaf
26.1%
Turkish Bread
1.2%
Turkish Bread - Herb
1.2%
White Block Loaf Range
1.3%
White Cob Loaf
1.4%
White Farmer's Loaf
1.4%
White Pipe Loaf
1.4%
White Plait Loaf
1.4%
White Spelt Block Loaf
0.2%
White Tiger Farmer's Loaf
1.6%
White Vienna Loaf
1.4%
Wholemeal Block Loaf Range
1.5%
Wholemeal Cob Loaf
1.4%
Wholemeal Country Grain Block Loaf
1.3%
Wholemeal Country Grain Cob Loaf
1.4%
Wholemeal Country Grain Flour Loaf
1.3%
Wholemeal Country Grain Tin Vienna Loaf
1.3%
Wholemeal Fruit Loaf
29.1%
Wholemeal Pipe Loaf
1.4%
Wholemeal Sunflower Loaf
1.5%
Wholemeal Vienna Loaf
1.4%
Bakehouse Light Rye
2.5%
Bakehouse Mixed Grain
2.6%
© 2007-2014 Morton Gillespie Pty Ltd - David Gillespie.
A Fructose Free Guide to Australian Breads
Baker
Bill's Organic
Burgen
Buttercup
Coles
7
Bread
Bakehouse Soy & Linseed
Bakehouse White
Bakehouse Wholemeal
Café Fruit Loaf
English
Farmhouse Sourdough
Fruit
Grain Wise Original with 9 Grains & Seeds
Original Country Seed
Original Harvest Grain
Original Hearty White
Raisin Toast
Super Soft White
Viva High Fibre White
Viva Smooth Wholemeal
Wholemeal
Sourdough 100% Wholemeal
Sourdough Fruit Loaf
Sourdough Medium Rye
Sourdough Multigrain
Sourdough Spelt
Stoneground Hi-Fibre Sourdough
Fruit & Muesli
Pumpkin Seeds
Rye
Soy-Lin
Wholegrain & Oats
Wholemeal & Seeds
Country Split White
Country Split Wholemeal
Crumpet Snaps
Crumpets
English Muffins
Multigrain Sandwich
Raisin Bread
Smart Buy Cottage Split
Smart Buy Multigrain
Smart Buy White Sandwich
Smart Buy White Toast
Smart Buy Wholemeal
Soy & Linseed Sandwich
White Sandwich
White Toast
2014
Percentage Sugar
3.1%
2.9%
2.6%
17.1%
2.5%
4.5%
8.1%
1.8%
2.7%
2.8%
4.4%
15.0%
3.0%
2.4%
2.6%
1.7%
1.7%
22.6%
1.4%
2.0%
5.1%
2.0%
14.0%
2.0%
1.6%
2.4%
2.9%
2.5%
2.5%
2.1%
1.0%
1.0%
2.8%
1.6%
15.0%
1.9%
1.7%
3.0%
3.0%
3.4%
1.4%
1.7%
1.7%
© 2007-2014 Morton Gillespie Pty Ltd - David Gillespie.
A Fructose Free Guide to Australian Breads
Baker
Country Life
Dovedale
Edwards Sourdough
Flinders
Gold Coast Bakery
Golden
Golden Hearth
Good Stuff
Helga's
8
Bread
Wholemeal Sandwich
Low GI White
Multigrain
White
Yeast Free White
Fruit & Rice Chia
Multiseed Chia
Rice Chia
Rye Chia
7 Grain
Dark Rye
Dark Rye Sunflower
Light Rye
Lupin Chia
Organic Khorasan Quinoa
Organic Rye Sourdough
Soy & Linseed Rye
Spelt Wholemeal
Spelt Wholemeal Grain
Multigrain
Sour Dough Rye
8 grain Multigrain
White
Wholemeal
Crumpets
Crumpets with Wholemeal
100% Stoneground Organic
Classic Fruit Loaf
Gluten Free Seed Loaf
Gluten Free White
Heavy Wholegrain Organic
Light Rye
Sourdough Rye
White
Light Rye
Mixed Grain Sandwich Thins
Mixed Grain
Pumpkin Five Seed
Soy & Linseed Sandwich Thins
Soy & Linseed
Traditional White
Traditional Wholemeal Sandwich Thins
Traditional Wholemeal
2014
Percentage Sugar
1.6%
3.5%
3.7%
4.0%
5.3%
19.9%
1.1%
0.2%
0.6%
0.7%
0.4%
0.4%
0.4%
0.4%
0.3%
0.7%
0.7%
0.6%
0.7%
2.3%
2.0%
2.6%
2.9%
2.6%
1.0%
1.0%
3.6%
22.9%
0.8%
0.9%
3.3%
4.1%
2.6%
3.4%
2.5%
5.3%
2.5%
2.4%
5.8%
3.1%
3.0%
5.3%
2.4%
© 2007-2014 Morton Gillespie Pty Ltd - David Gillespie.
A Fructose Free Guide to Australian Breads
Bread
Wholegrain Quinoa & Flaxseed
Wholemeal Grain
Multigrain
White
Homestyle Bake
Wholemeal
King Henry's Bakehouse Rye
Homestead Seed & Grain
Original White
Lawson's
Settlers Grain
Stone Mill Wholemeal
Cafe Style Fruit Toast
Cheese & Bacon
Crumpet Splits
Mighty Soft
Fruit & Spice
Raisin Toast
White
12 Grains and Seeds Original
Molenberg
12 Grains and Seeds Soy & Linseed
Multigrain Farmhouse Loaf
Pure Bred
White Farmhouse Loaf
Café Raisin Toast
English
English Multigrain
English Spicy Fruit
English Wholemeal
Tip Top
Raisin Toast
Scone Toast Classic Buttermilk
Spicy Fruit Loaf
Texas Toast
9 Seeds
Original
Tip Top 9 Grain
Pumpkin Seed
Wholemeal
Soft Multigrain Sandwich
Soft Multigrain Thick
Soft White Sandwich
Tip Top Sunblest
Soft White Thick
Soft Wholemeal Sandwich
Soft Wholemeal Thick
Omega-3 DHA Sandwich
Sandwich
Tip Top The One
Toast
Wholemeal Sandwich
Baker
9
2014
Percentage Sugar
2.3%
2.5%
0.3%
0.1%
0.5%
1.5%
1.4%
2.1%
1.6%
2.1%
19.0%
2.1%
4.8%
10.2%
15.0%
2.1%
2.8%
2.6%
0.9%
1.3%
26.0%
2.4%
1.6%
11.6%
1.9%
17.7%
8.0%
16.1%
3.7%
2.7%
2.2%
2.2%
1.9%
2.5%
2.5%
2.3%
2.3%
3.0%
3.1%
3.1%
3.0%
2.9%
3.0%
© 2007-2014 Morton Gillespie Pty Ltd - David Gillespie.
A Fructose Free Guide to Australian Breads
Baker
Très Bon
True Foods
Wild Breads
Wonderwhite
Woolworths
Woolworths Select
10
Bread
Wholemeal Toast
Apricot Delight
Café Fruit Loaf
Continental Fruit Loaf
Multigrain Sandwich Thins
White Sandwich Thins
Wholegrain Sandwich Thins
Gluten Free Crusty White
Hi Fibre Plus
Omega 3 DHA
Smooth Wholemeal + Iron Sandwich
Vitamins & Minerals
Wholemeal
Homebrand Multigrain
Homebrand White Sandwich
Homebrand White Toast
Homebrand Wholemeal
Chia
English
Mixed Wholegrain
Smooth Wholemeal
White
2014
Percentage Sugar
2.9%
23.6%
23.6%
23.6%
5.6%
5.3%
5.3%
2.6%
2.3%
2.1%
2.6%
2.1%
2.1%
2.4%
3.2%
3.2%
3.1%
2.8%
2.7%
2.4%
3.0%
2.7%
© 2007-2014 Morton Gillespie Pty Ltd - David Gillespie.