High protein bread, is it worth the hype?
Navigating the supermarket aisles can be tricky. There are so many products screaming health claims at you, but how healthy are they really?
In recent years the big fad has been protein. Everything and anything has been boosted with it - snack bars, pizzas, even dumplings. But just because a product contains protein doesn’t make it a healthy choice. Read the nutrition panels and you’ll often find these products are high in fat, sodium and additives. And a reminder this is processed protein. Not whole food protein.
So here’s a product review I hope will make your shopping choices a little easier.
Abbott’s High Protein Bread vs Burgen Soy & Linseed
Same amount of protein, different quality.
Abbott’s High Protein contains soy protein isolate, a highly processed ingredient added specifically to push the protein number up. The protein in Burgen comes from whole soy and linseeds (also known as flaxseeds). These are whole food sources of protein that also contain vitamins, minerals, fibre and healthy fats. That’s an important difference.
A significant difference in fibre.
Burgen has double the fibre.
Most Australians fall well short of the recommended 25g of fibre per day. Fibre is essential for digestive health, blood sugar regulation and keeping you fuller for longer. Six grams from two slices of bread is an excellent contribution to your daily requirement.
More fat but that’s not a bad thing.
Yes, Burgen has more fat (5.9g versus 3g per serve). But always look at the ingredient list for the source and type of fat before drawing conclusions.
The higher fat in Burgen comes from linseed, one of the richest plant sources of omega-3 fatty acids, which support heart health and reduce inflammation.
It’s also important to note both breads are very low in saturated fat. We want to limit saturated fat given its link to higher LDL cholesterol and increased risk of cardiovascular disease.
Nutrients for women 40+
Linseeds in Burgen are an excellent source of lignans, a phyto-oestrogen with antioxidant properties. Studies show lignans are linked to a reduced risk of certain cancers and improved hormonal balance. This is particularly relevant for women in perimenopause and onwards.
My recommendation
Burgen Soy & Linseed is the one I’d choose. It was introduced all those years ago and remains a great product. Not everything needs reinventing.
Whole food protein is always preferable to processed protein. The numbers on the label might look similar but whole food protein comes packaged with extra nutrients.
I hope you’ve found this useful. Do you have a product you’d like me to review? Let me know, I’d love to hear from you.
And if you’d like to make your own loaf, my Green Flaxseed Bread is gluten free, dairy free, high in (whole food) protein and fibre and easy to make. You can download the recipe card below.
What I’m loving at the moment:
I dropped a hint about a weighted vest for Mother's Day and, surprise surprise, it arrived. I've been wanting to try one for a while as they're excellent for improving bone density. It's heavy, but well designed and surprisingly comfortable to wear. For now I'm breaking it in around the house. I'm quite the sight!
If you like food and history or the history of food, then you’ll enjoy this podcast. The hosts are interesting characters who debunk a lot of food myths. I find it fascinating.
I hope this newsletter makes your healthy eating a little easier and tastier.
Have a lovely week.
Wendy x
PS No newsletter next Monday as I’ll be away on an annual getaway with my mother’s group of 30 years. Can’t wait!
Caterer & Nutritionist
wendy@acutabove.com.au
