The humble white sliced loaf has been an essential part of the fabric of British life for around 100 years, when it handily coincided with the invention of the pop-up toaster in 1926, it was a marriage made in butter-slathered heaven.
“White sliced bread is one of the staples of the British diet and deeply embedded into the consumer’s psychology and tradition, making it really hard to change habits and tastes,” says Dr Jibin He, the head of science at the School of Health and Life Sciences at Teeside University.
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And it’s true, there are times when only the doughy comfort of white sliced bread will do. Whether it’s toast and jam, dippy egg and soldiers, or a chunky bacon sandwich, those soft, springy carb-heavy slices make the perfect pairing.
, due to the intense sugar spike triggered by its high glycaemic index.
to make it healthier, this hasn’t taken over from basic sliced white bread,” says Dr He. “Even though consumers know it’s not healthy.”
What’s inside a white sliced loaf?
We may love our bread but it does not love us. In fact, nutritionally, in many cases we may as well be eating cardboard.
“Typically, white bread is made from white flour, which is a very refined carbohydrate, and gluten protein. There’s nothing much else in typical white sliced bread, which means it’s not of much value, health-wise. Wholemeal flour includes the bran’s outer layer and the germ, providing us with fibre, antioxidants, vitamins and other proteins apart from gluten. These micronutrients are what we need – not refined carbs which have gone through a manufacturing process in which all the useful parts are thrown away,” says Dr He.
because the initial raw ingredients have been industrially manipulated along the way, with additives, preservatives, emulsifiers and stabilisers added.
But that doesn’t mean the industrial sliced white loaf should be eschewed entirely. “While we don’t want to ban foods people love like white bread, which is often considerably more affordable than other types of bread, it’s best to have it in moderation and ideally not as part of your everyday diet,” says Amelia Lake, a dietitian and professor of public health nutrition at Teesside University.
What to look for in your loaf
Fibre
Dr Cathrina Edwards from Quadram Institute, which brings together researchers, academics and NHS clinicians to address global challenges in human health, food and disease, says:
“What I would recommend paying most attention to is the fibre content. Fibre is really important for gut and metabolic health, but most people do not get enough. Although white bread is not usually particularly high in fibre, many people rely on it as a staple food, so it can be an important source of fibre in many households”. Prof Lake adds: “A lot of white sliced bread will lack fibre so check how much is provided by a particular brand and watch out for hidden salt and sugar”.
Additives
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Dietician Priya Tew, the director of Dietitian UK, says: “A fresh loaf from a supermarket bakery will have less additives and preservatives, making it less ultra-processed or even UPF-free”. And the healthiest white loaf of all? Dr He recommends “one that’s mixed with wholemeal flour, like Hovis Best of Both or Warburtons Half and Half – this is far better for you than just plain white bread, as wholemeal flour contains so many nutrients”.
Which white loaf is best for your health?
Priya Tew, a nutritionist, gives her verdict on 10 of the most popular white sliced loaves, looking at content including vitamins and healthy fibre, and harmful sugar, salt and additives, as well as value for money.
M&S Supersoft Thick White Sliced Bread, 800g, 75p from Ocado
Highest fibre content
This bread has the added benefit of some vitamin D and is the highest in fibre out of the 10 loaves. I’m less happy that it’s high in salt at 1.03g per 100g and high in sugars too, but it lacks unhealthy additives and emulsifiers, so health-wise this is the best choice of all.
Tesco Crusty White Farmhouse Sliced Bread, 800g, £1.50
Lowest in salt and sugar
With fewer preservatives and emulsifiers than many brands, this is a better choice if you want something freshly baked that is not as ultra-processed. While there is some palm oil added, it is lowest for salt and sugars, which is excellent, but it’s also low in fibre at 2.0g/100g, which is not so good. If you choose this one, sprinkle some seeds on top for added fibre.
Kingsmill Soft White Bread, 800g, £1.30 from Asda
Medium fibre and high in sugars
This has an emulsifier and a preservative added and is medium for fibre and higher in sugars, so not exactly healthy. While it’s very similar to the Hovis and Warburton loaves in terms of content, at least it’s a few pence cheaper.
Iceland The Daily Bakery Thick Sliced White Bloomer, 800g, £1.60
Good amount of fibre but highest in sugar
Sourdough bread can be good for gut health, but while this loaf contains some added sourdough properties, it’s probably not enough to be beneficial, so it’s simply there for taste and marketing. It’s also the highest in sugars at 4.2g/100g, but at least this one does have a little more fibre at 3.2g/100g, so for that alone it may be worth the higher price.
Sainsbury’s Farmhouse White Loaf, 400g, £1.15
Additive-free but low in fibre
While it may be fresh and crusty and doesn’t contain nasty additives, this one is very low in fibre, which is reason enough to make another choice of loaf, especially at this price for the size.
Black Sheep White Tiger Sliced Bloomer, 800g, £1.90 from Ocado
High in sugars but good fibre content
While this premium loaf looks appetising, it does contain some acidity regulators and preservatives. It is high in sugars at 3.9g/100g, but better for fibre at 3.2g/100g, and moderate in salt at 0.9g/100g, so perhaps worth the expense.
Warburtons Toastie Thick Sliced White Bread, 800g, £1.40 from Sainsbury’s
Average all round
This has two emulsifiers and a preservative, and is average for fibre, sugar and salt. So, while Samuel L Jackson may rave about its ‘bounce-back-ability’ in the television ad, from a dietitian’s point of view it’s not of great value.
Jackson’s of Yorkshire Soft White Bloomer, 800g, £1.75 from Ocado
Expensive and low in fibre
There are two emulsifiers in this loaf, and while a little dried wheat sourdough has been added, I doubt this is enough to bring the health benefits of sourdough bread. It’s also low in fibre at 2.6g per 100g, and is expensive at this size, so not the best choice.
Hovis Soft White Medium, 800g, £1.39 from Asda
Ultra-processed and high in sugar
This bread contains three emulsifiers and some preservatives, which should mean it keeps for longer but makes it ultra-processed. What’s more, it is higher than most brands in sugar at 3.5g and low in fibre. This is not really ticking any health boxes nutritionally.
Mothers Pride Scottish Plain Medium Cut Bread, 800g, £1.19 from Aldi
The least nutritionally sound
This bread has more added ingredients than most of the others, with emulsifiers, preservatives and palm oil, which are not good for us. It is lower than some of the others in sugars but as it’s moderate in fibre compared to the rest of the loaves, this makes it the least nutritionally sound of the 10 loaves, but at least it’s inexpensive.
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