What Bread Is Gluten Free?
What Bread Is Gluten Free?
Approximately one in 70 Australians have been diagnosed Coeliac Disease. We believe that many more are living with Coeliac but aren't aware of it. Even more have milder forms of gluten intolerance that can cause discomfort, fatigue, and other health issues.
When you're trying to avoid gluten, it can completely overhaul your diet. However, there are also gluten free alternatives of familiar foods that you can enjoy as long as you know what to look for.
How do you know what bread is gluten free? Today, we're going to talk about some tips, tricks, and brands to look for when you're shopping for gluten free bread options.
Read on for our guide to Australia's gluten free bread options.
Why Buy Gluten Free Bread
Gluten is a group of proteins that occur in natural ingredients like wheat and rye. For many people, gluten is a great source of energy-providing carbohydrates. When you're being careful about sources and portions of gluten, you can include them in a healthy diet.
However, there are many people who can't process gluten. Gluten is most dangerous for people with Coeliac, who may experience symptoms ranging from bloating to anemia to osteoporosis if they continue to consume gluten.
If you need or want to reduce or cut gluten out of your diet, gluten free bread can make it easier to enjoy familiar dishes in the process.
Common Ingredients in Gluten Free Bread
What do bakers and brands use instead of ingredients like wheat and rye? There are some seriously innovative gluten free flours in use today, but some of the most common include:
- Amaranth
- Almond
- Arrowroot
- Buckwheat (which, contrary to the name, does not include wheat)
- Cassava
- Coconut
- Oat
- Sorghum
- Tapioca
- Teff
As you can imagine, these different flours can produce different flavors and textures. Some flours work better with others, like buckwheat, which tends to produce bread that is too crumbly when used on its own. The best way to find the gluten free bread that you like best is to try a wide variety.
What Bread Is Gluten Free in Australia?
The good news for people with serious gluten allergies or intolerances is that Australia is serious about gluten free labeling. While brands can get away with calling a product gluten free if it doesn't have gluten in the ingredients list, they must meet stringent standards to receive the Coeliac Australia Endorsement logo. Always check your products for this logo if you can't tolerate even trace amounts of gluten.
Now, let's take a look at some of the best gluten free breads in Australian supermarkets.
Helga's Gluten Free Bread
Helga's Gluten Free Soy and Linseed Bread compares fairly well to traditional sandwich bread in terms of size. It also provides a great source of fiber, something that many people aren't getting enough of in their current diet. Two slices have 880 kJ (211 calories).
Country Life Gluten Free Bread
Country Life Gluten Free White Bread is a better choice for people who can't eat gluten for health reasons but miss it. Because it's mimicking white bread, it isn't packed with as many healthy ingredients like seeds. Two slices have 690 kJ (165 calories).
Burgen Gluten Free Bread
Burgen Sunflower and Chia Seed Gluten Free Bread is a great choice if you want to add more protein, fiber, and healthy fats to your diet. The flavor profile is on the nuttier side and with all those seeds, you're getting to get more of a diverse texture. Two slices of 1130 kJ (270 calories).
What to Expect From Gluten Free Bread
If you're buying gluten free bread and expecting an exact replica of the white, wheat, or specialty bread you're used to, you may be disappointed. Let's take a look at some of the differences between traditional bread options and gluten free bread options.
Flavor Profiles
Different gluten free flours will yield different flavor profiles and none of them are an exact match for traditional bread. If you don't like the nutty flavors of amaranth or oat, you may want something like tapioca flour, which has very little flavor. In some cases, you may find that different types of bread pair better with different spreads and toppings.
Textures
Traditional bread tends to hold up well when paired with tons of toppings, including high-moisture toppings. Gluten free bread tends to be a little more stiff and may absorb a lot of the liquid from spreads and veggies. Some types of gluten free bread also have a tendency to break apart or crumble, so you may need to keep sandwich toppings light.
Are Gluten Free Breads Healthy Breads?
The health and wellness industry grows every year. Products appealing to a healthier lifestyle are very profitable and not all brands are selling truly healthy products. We've talked about the possible problems with supplements you may encounter and it's important to talk about the possible problems with breads marketed as gluten free, too.
As we mentioned already, not all products with a gluten free label are safe for people with Coeliac. Unless you see the official Coeliac Australia Endorsement logo, the product could contain trace amounts of gluten that could still harm your system.
If your goal is to reduce fat or sodium, don't assume that gluten free bread is inherently the better choice. Always read the ingredients list and nutrition label to ensure that the product aligns with your personal wellness goals.
Better Nutrition Can Support Your Gluten Free Diet
When you're looking for ways to enjoy classics like toast and sandwiches while cutting out gluten, it's time to start asking, "What bread is gluten free?" We hope that this guide has given you some tips for finding brands that meet your needs and your taste. Remember, if you need a product that is guaranteed to contain no gluten, look for the Coealic Australia Endorsement logo.
Are you looking for more gluten free products that will support your health and wellness? Better Nutrition is here to make finding the good stuff easy, no matter your dietary needs. Take a look at all of our recommended gluten free products.
