From Susie and Leanne on The Nutrition Couch this episode:
- We answer, for once and for all, the question: can you eat bread and still lose weight?
- We chat through the new low FODMAP Brumby’s loaf.
- Leanne shares her delicious high protein, French toast recipe.
So sit back, relax and enjoy this week’s episode!
Tune in on Sunday for our next episode.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Can you eat bread and still lose weight? It's a
question we get asked all the time as to of
ustays leading dieticians who specialize in fat loss, and today
we are bringing you a client case study that shows you,
once and for all, how we feel about your daily brands.
Speaker 2 (00:15):
Hi, I'm Susie Burrow and I'm Leanne Wood.
Speaker 1 (00:17):
And each week we bring you The Nutrition Couch, the
bi weekly podcast that keeps you up to date on
everything you need to know in the world of nutrition
as well as whether you can happily include brand in
a fat loss plan. Today we chat through the new
loaf Fordmat Brombie's Loaf that a lot of you will
be interested in, and bring you a delicious, high protein
(00:37):
French toast recipe that we are positive.
Speaker 2 (00:40):
Our listeners are going to love.
Speaker 1 (00:41):
But we need to start today's podcast by saying that
occasionally we partner with brands we use and have loved
for many years to help support the podcast and continue
to be off to offer it for you guys twice
each week, and today's podcast is sponsored by Brombi's Bakery
and we are very happy to partner with a brand
that we have used and recommended with our client's for
many years. So Leanne, what's your favorite type of bread?
Speaker 3 (01:04):
I love a good like dense mixed green type of bread.
I'm not a big sandwich girl, so I don't mind
that my bread is quite dense because I love a
good toast option.
Speaker 1 (01:12):
Right.
Speaker 3 (01:13):
So, I know a lot of people don't like the
densert type of breads because they're not as nice in
a sandwich like I rarely would eat a sandwich for lunch.
Is just I don't know, I just not really a
sandwich person, put it that way.
Speaker 2 (01:22):
But I do love.
Speaker 3 (01:23):
Some good toasts, particularly my eggs on toast on the
morning and the weekend. So I love like a nice
dense bread, but a soy and linseed particularly some of
the higher protein options as well. I've used on occasion
being a tired mum to a newborn, it just a
bit of like peebe on one of those like higher
protein type breads as a quick dinner option or something
like that. Recently, I must admit.
Speaker 1 (01:43):
Well, is there anything better than going to an amazing
bakery and smelling just fresh bread where they slice it
and you just want to have that crunchy bit on
the end.
Speaker 2 (01:50):
And I think for many reasons.
Speaker 1 (01:52):
You know, people can infer that bread is not a
good choice, you know, maybe because they times might eat
too much of it, or they think if they get
rid of bread that it might actually help them lose weight.
So I wanted to share today a case study that
is very pertinent because it's a client that has done
really well. She's lost twenty plus kilos and she is
sead of getting pretty close to her goal. She's maybe
(02:12):
two three kilos a couple of centimeters around her waist
away from where she wants to be goal wise. But
my client is very tall, yann do you want to
say she's close to six foot tall. You know, she
has quite high energy demands. So she'll start each day
with a hot breakfast because she tends to go right
to lunch. And I had just noticed on her food
diaries that she had started sending me back that she'll
have a couple of eggs, she'll have some veggies, and
(02:34):
then she started to have raps with them each to day,
so she would She wrote on the food diary that
she had a large whole grain wrap and then it
turned into one of those higher protein, low car wraps.
And I just had observe this happening a few times,
and then I noticed her having wraps sort of with
dinner as well, so she might be having a Mexican
kind of pulled pork, and she was having.
Speaker 2 (02:55):
This low car rap.
Speaker 1 (02:57):
And what I was finding happening was that she gets
to about eleven o'clock and she'd be starving, and inevitably
she'd reach with some chocolate. Because she works some quite
a high pressure environment. She's having a lot of energy
type drinks. And I said to her, like, why have
you started having the wraps, you know, because you used
to have a multi grain sliced bread or a sour dough.
(03:18):
She was at a cafe and I said to her,
why are you having wrap? She said, oh, I thought
that they were healthier. I thought they were lighter options.
And I said to her, well, actually, nutritionally, contrary to
popular belief, a dense whole grain bread or a good quality,
high fiber whole meal loaf or rye loaf is a
million times better because you get the full factor that
(03:39):
comes from that volume.
Speaker 2 (03:41):
It's far less process than a rap.
Speaker 1 (03:43):
You know, if you think about the processing required to
actually make a wrap or even take a quick scatter
the ingredient list.
Speaker 2 (03:48):
It can be a mile longlyand.
Speaker 1 (03:49):
Like you can see that there's additives, preservatives, quite a
lot of sodium added. And I said, you're not getting
any of the whole grain benefits that come from a
dense grain based bread. You know, you get vitamin E,
you get zink, you get a higher amount of fiber.
Speaker 2 (04:02):
And I said, try. I think that you'll find that
if you swap.
Speaker 1 (04:05):
Back from this wrap, which is also eaten quite quickly,
and go back to your couple of slices of whole
grain bread, that you're actually going to be a lot
fuller and it's going to hold your appetite for the
rest of the day. And sure enough, within a week
or two she'd gone back to having a couple of
slices of whole grain toast or a multi grain sour
dough or ryce sour dough. If she was at the
coffee shop and we had no trouble, she was full
(04:27):
all the way until lunchtime. And that happened. And I
think it's a common misconception that something that's sort of
perceived is lighter or you know, those wraps are often
like minis or lower carb in some of them. They're
certainly not better nutritionally than a dense whole grain bread
because it offers you the full factor.
Speaker 2 (04:44):
You're nice and satisfied from it.
Speaker 1 (04:45):
And a trick that I use with clients actually if
they're scared or worried that they'll have a fresh loaf
and eat too much of it, because let's be honest,
if you buy a beautiful loaf of beautiful fresh bread,
it can be tricky.
Speaker 2 (04:55):
I said, just keep some of it in the freezer.
Speaker 1 (04:57):
So if you're using it for toast, you use to
get in the right amount and you're not necessarily tempted
to be having extra. But certainly most of my meal plans,
the and that I would design, would have at least
a couple of slices of dense whole grain bread, particularly
when you can get loaves that are really high in
things like lindseeed, because they are a really rich source
of amiga three fat, the plant sources, which is important
for people following a plant based diet or those who
(05:19):
don't like tunor and salmon. So it's all about the
right type of bread, the size, and getting one that's
dense and nutritional. But certainly, you know process wraps are
never a better choice than a good quality bread.
Speaker 3 (05:33):
And particularly those low carbd ones are really low carb Look,
some of them are three to five grams and that's it,
and I think particularly four. I mean, I would say
this for all healthy adults, especially though those that are
taller and more active. We actually need and want a
little bit more carbohydrates in our diet because I think
people want to really villainize this that yeah, vodized carbs.
Speaker 2 (05:52):
Yeah yeah, they.
Speaker 1 (05:53):
Want to target individual foods. They think of the cause.
And there's no one food that causes weight gain. It's
how you have it, in what content. But certainly, you know,
for example, one of those big wraps can have up
to sixty grams of carbohydrate, whereas two small sizes of
dense whole grain bread might have less than thirty. So
it's certainly not high unless you're choosing massive slices of
(06:13):
turkish and buying it at cafes where you're getting those
jumbo sizes.
Speaker 2 (06:17):
But if you're buying a good quality loaf that's grain.
Speaker 1 (06:20):
Or whole meal, you know, can be a really well
balanced and you're full, so you're not keeping picking and
snacking the rest of the day.
Speaker 3 (06:26):
And like you said, some of those massive wraps can
be sixty grams of carbohydrate and some of those mini
ones can be just three grams, So there's a huge
variation between that. But like you and I said, we
really favor the ones that have the nutritional density and
availability of different types of nutrients in them as well,
because yes, we want carves, we want them for energy,
we want them for mood, we want them for gut
health diversity as well. And you're not going to get
(06:48):
those plants or those fiber points out of something like
a process wrap or even a slice of white bread.
As you know, you're really going to go for that
visible grain in the wrap. So the type of bread matters.
It comes to your overall health, and even if your
goals are fat loss, what you put on your bread
also matters as well. If you're going to have two
slices of white bread with a veggimine and butter, it's
really not going to cut it. You're gonna be hungry
(07:10):
in our lady, your blood sugar levels looking a spie,
it's not going to end very well. But if you
have two slices of a grainy, dense type of bread,
put a bit of protein on there, adds some salad
or vegetables, put a little bit of healthy fat likes
in the avocado, or a little bit of hummus or
something like that on there. It's a much better option
for lunch or even dinner if you want to, and
you know, much more balance when it comes to the
(07:31):
different types of macro and micronutrients as well. So it's
not to say that we have to say bread's bad
or bread's good. It's within the context and it really
depends on everything else you eat in a day. If
you just want to occasionally have a bit of peeb
on toast, like I do very occasionally, that's fine, but
it can't be a regular inclusion. You can't be having
spread on white bread for breakfast every day. You can't
be having just a sandwich with cheese and ham, you know,
(07:53):
for lunch every single day, because it's not going to
end well from a health perspective. So you have to
consider what you're actually putting on the bread, the type
of bread, and the amount you're having as well. If
you're having four slices of bread for breakfast two to
four slices of bread for lunch, then more bread for dinner,
you're probably overdoing it from a bread perspective. But if
you're just having a couple of slices of good quality
bread and you're loading it up with protein and salad
(08:13):
once a day, there's absolutely nothing wrong with that from
a health or a fat loss perspective.
Speaker 1 (08:18):
Here, I would say a common question is also how
many pieces of bread a day can I have? And
I would estimate, depending on the size of my client
and how active it would be, between two and four,
and it would differ though, Leanne, you know this is
something I'm always trying to encourage my female clients to consider.
Some days, when you wake up and having an egg
for breakfast, you may be extra hungry and need two
slices of toast, but every single day should be different.
(08:38):
Some days you may just need one and the same
for lunch if you're starving, have a toasted sandwich and
a bowl of soup, But if you're not so hungry,
have a large shallod with just one slice. So it's
not a one size fits all everyday model. But on average,
my small female is probably two slices of dense whole
grain bread, up to perhaps four. But I think it's
that full factor as well that comes or even psychologically
(09:00):
knowing that you've had something satisfying and feeling. Whereas what
I notice is when we start to play some of
those core ingredients, like for example, substituting in a wrap
and thinking and it's healthier, or a substituting a low carbrap,
is that people just end up eating more of them.
So I have clients will then have them with dinner
and the calories remain and there's still a highly processed food.
So just because it might claim to be lower carbor
(09:22):
lighter doesn't mean that it's better overall when it comes
to calorie balance. So I say leave the food as
it should be and focus on a good quality bread
in the portions that you enjoy, feel satisfied and not deprived,
so you don't compensate later and give yourself a treat
because you think you haven't eaten much bread today so
you can overeat later. But as we said, the most
important thing for me is the type and just watching
(09:43):
the size of the slice, because particularly at cafes and
pre made sandwiches, you tend to just get bigger and bigger,
and that's more of the issue rather than the bread itself.
You know that can be a really good source of
important nutrients for women.
Speaker 3 (09:55):
Absolutely, So we are big bread fans at the nutrition
catchust the thumbs up from us if you got a
good quality, dense one with visible whole grains in there.
All right, So is it moving on to our favorite
product review section of the week. And I might say
this is one of my most popular sections because we
really do like to find some new and exciting products
for our listeners, and we know a lot of our
listeners have sensitive tummies or a bit of digestive concerns,
(10:16):
so we're really excited today to review the new quinoa
and linseed lo fou loaf. So LOFO stands for fancy
term for low fodmap. Now, I think a lot of
people out there have heard of the term fodmap, but
they're probably not really familiar with what it is unless
I've actually gone through a low fodmap diet themselves. So
fodmap stands for for mental oligosacharides, die sacarized monopsacharides and pollios.
(10:41):
It's a fancy way of describing for menable carbohydrates that
may give some people with sensitive tummies a little bit
more discomfort than other people without sensitive tummy So a
low FORODMAP diet is something that you might do with
a dietician for a selected period of time, generally about
six to twelve weeks. It is diet that you want
to do forever. It's not a diet in the sense
(11:03):
that you're trying to lose weight. What you're trying to
do is identify if there's any of these rapidly fermentable
carbohydrates that might cause you some issues or gut to stress,
put it that way. Then you sort of take them
out for a period of time. Then you reintroduce them
and you can kind of figure out what your tolerance
level is. So if you're a little bit sensitive to bread,
perhaps you can't eat two slices, but one slice might
(11:23):
be okay. When it comes to foods being low Fordmap,
they're generally very well tolerated by the majority of the
population what they are in my experience working with a
lot of these clients. So it's a loaf that Brumbies
have specifically developed four people with sensitive tummies, and really
it's got some great gut health benefits in there as well.
So it's got kinwar and Lindsey's, which where big fans
(11:43):
of in terms of kinah is a wonderful grain. It's
a little bit higher in protein than some of the
other grains, and lindsays, as you know, Susie and I
love because they're really great types of healthy fats with
a wonderful fat profile as well. So this loaf is crungy,
it tastes really great, and it's super versatile. The entire
family can eat it. You don't just have to have
it if you're on a loaf on map diet. Anyone
can have it. It's completely safe for everybody to have,
(12:05):
but it will really serve those people with sensitive tummies.
So looking at the ingredient list, SUSI, we start by
having the first ingredient is wheat flour only thirty nine percent.
So a lot of loaves out there are based predominantly
on wheat flour, and we do something that gives a
lot of people, you know, bloating issues and issues with
their digestion. So I like that they've lowered the amount
of wheat in the loaf, and then they've added some
(12:26):
vitamins in their thymone and folic acid, which we know
there is a little bit of food fortification, particularly with
things like breads and grains, because a lot of Astorians
aren't getting enough of things like thymone and folic acid,
so the wheat flowers being fortified. It's also got water
as a second ingredient, followed by kinwar sixteen percent, lindsayed
at fourteen percent, rye meal at six percent, a little
(12:47):
bit of wheat gluten in there at three point five percent,
sunflowers seeds at two point five percent, some ys, some
idized salt, canola oil, and just a little bit of
enzymes in their amlase as well. So a really wonderful
low based on whole food ingredients which we absolutely love,
and a really nice blend of different type of carbohydrates
and fats to make up this loaf as well. So
(13:09):
I'm loving the ingredient list, SUSI. Obviously it's not appropriate
sadly for our friends with Celiacta seas because it does
contain wheat and rye, but it also contains soybeans, so
people with the soy allergy need to be careful, and
it may also contain sesame seeds. It's processed in a
factory that also contains sesame seeds, so that's sort of
the allergens of the loaf, and then looking at it
nutritionally per serving, which a serving size would be two slices,
(13:33):
so roughly about sixty five grams. We've got eight hundred
and ninety killer jewels, roughly about two hundred and ten calories,
eight point four grams of protein for the two slices,
six grams of good quality healthy fats, thirty grams of carbohydrate,
which is a really wonderful amount for the average healthy
person moving because that's about the equivalent of two slices
(13:53):
of bread, about thirty grams of carbohydrate. We've got one
point four grams of naturally occurring sugars, which is very
normal in a bread, seven grams of dietary fiber, which
is amazing. A lot of times people are looking at
these breads with ten fifteen grams, but the type of
fiber that they're adding in there can actually cause people,
like it's so much that it can actually cause people
more distressed from a gut health perspective, then you know,
(14:14):
actually add improvements in. So sometimes I'm not a huge
fan of whacking in huge amounts of dietary fiber, but
I do like four point seven grams for two slices
is a really nice amount of good quality dietary fiber
for our gut bugs. And then sodium is two ninety
three milligrams for the server as well. So I think nutritionally, Susie,
it's really strong. It packs of punch, it's really good
(14:35):
as well. As I said, I've used it as a
toast space loaf, and I'll definitely be recommending it for
my clients as well, particularly those with more sensitive tummies.
Speaker 1 (14:42):
What do you think, I think it's a standout because
when you have a look at the overall seed quality
or quantity, so linseed fourteen percent, along with sunflower seeds
two point five, that means that almost a twenty percent
of that loaf is coming from seeds. And the beautiful
thing about seeds is that they've got really high propor
of the plant's form of a Mega three fat, which
(15:03):
is so important in all of our diets as a
natural anti inflammatory, and very few of us get anywhere
near that recommended daily intake unless we're eating fish each day.
So for anyone who doesn't enjoy fish, or certainly on
other days where you know you're not having it, having
a good quality bread with some seeds in it is
a very strong way to increase your intake of those
good fats, and you can see that from the amount
(15:24):
of fat in the bread. You know, almost five of it,
I would say, is coming from those really good long
chain fats which we get from so few other foods.
So nutritionally it ticks all of the boxes I look for,
which is about you know, thirty grams of carbohydrate purchase slices,
almost ten grams of protein, a massive almost five grams
of dietary fiber or for just two hundred calories, and
(15:46):
the sodium's actually quite low on it for a loaf
of sliced bread. So big thumbs up from me for
people who are looking for lower fordmat products. Sure, but
I would absolutely use this with all my clients as
a very strong bread choice to tick the box on
those ascents fats as well and create a very feeling,
satisfying loaf.
Speaker 2 (16:02):
So great product. I really like it.
Speaker 3 (16:06):
And I will say, just being a dietician who works
within this gut health and digestive space, I do see
a lot of clients with I guess digestive issues such
as bloating and a lot of my clients will say,
I can't eat bread, I can't eat pasta. Now, traditional
you know, white bread and pasta, or even whole meal
or whole grain bread and pasta has a really high
amount of wheat. So it's not so much the bread
or the gluten, which a lot of people think it's
(16:27):
a gluten I can't eat, But most people it's just
a little bit of a wheat intolerance. And most breads are,
you know, really really high amounts of wheat. So I
really like that this loaf is only thirty nine percent
wheat flour, followed by you know, a really strong amount
of kinoa and then lind seeds and that beautiful healthy
fat mix from seeds that you mentioned. So just lowering
the amount of wheat can work wonders for people with
(16:48):
sensitive tummies. You might think, oh, I can never eat bread,
but this loath I would probably recommend that a lot
of people with sensitive tommies go and try because it
has a lot lower amount of wheat. And that's the
thing with intolerances. I'm like an alley with an allergy.
You can't have any of that food. And I think
a lot of people think that, oh, I'm intolerant to bread,
I can't have it at all. It's about your own
(17:08):
personal tolerance level. So you most people can tolerate some,
but it's like what level and how much and what
type of quality are you having. So I would say
that even people with really sensitive tummies. Obviously I'm not
talking about Celiac disease here, I'm talking about just those
with wheat intolerances, would happily probably in my experience, be
able tolerate at least one size, if not two of this.
(17:28):
So i'd really give it a little bit of experimenting.
If you've struggled with normal types of bread in the past,
this one, I think due to the significantly lower amount
of wheat flour in it, I think you'll absolutely fined
that it's a better loaf for you from a digestive perspective.
Speaker 1 (17:42):
Great information, all right, So to finish off our motivational
Wednesday episode, we're going to feature a brand new recipe.
And I think one of the things working with clients
on their plans and is that I find clients and
members of the public following for content on social media
are just always looking for something new, and I think
the beautiful thing about this recipe that we've designed today
(18:03):
using the Brumbies new high mega protein loaf, is that
it's a recipe we've never done before. I certainly have
never done a French toast recipe ever, So I know
a lot of people will be listening thinking, oh, I
really would enjoy a change with my routine breakfast of
eggs or my routine breakfast of granola and high protein yogurt.
So we're calling it our high protein French toast. And
(18:25):
it makes two slices, so it could be one serve
or it could be two, depending on your level of hunger.
So it's featuring two slices of the Brumbies Mega protein toast.
So this is a very special product which has been
formulated for people who perhaps have higher protein requirements or
are looking for a more filling bread and just nutritionally
quite dense. It's got three hundred calories per two slices,
(18:45):
it's got over twelve grams of protein, it's very rich
in good fats. It's got twenty eight point six grams
of carbohydrates which is relatively controlled, and a massively and
seven point four grams of dietary fiber. Because again when
we look at that ingredient list got a heavy whole
meal flour based along with loads of sunflower seeds, grain
sixty five percent within that grain mix, kibbled wheat, kibbled rye,
(19:08):
wheat flakes, limbed seeds. So its just again a really
nutrient dense loaf which is bumping up the protein by
using those seeds and whole grains, which helps to increase
the protein, increase the good fat, and then bring down
the carbohydrate a little bit. So another fantastic product that
you can seek out to bump up your protein in
take of your breakfast. You can then combine that with
one egg along with two egg whites to whist together
(19:29):
and give that nice dipping sauce four tablespoons of milk
you can use whichever milk you have a preference for.
Another little addition if you enjoy peanut butter, is add
some a tablespoon of the peanut butter powder that you
can find in supermarkets, which will again help to increase
the protein. Or you could also use a protein powder
if you like, just to change the flavor around, and
then have on the side some toppings some Recotda berry cinnamum.
(19:51):
So all you need to do incredibly simple in a
mixing bowl, whish to gather those ingredients, so the egg,
the egg whites, the milk, and perhaps the.
Speaker 2 (19:58):
Peanut butter powder.
Speaker 1 (19:59):
Leave out your a high protein loaf, and then dip
each of the bread slices into the mixture well covering,
and then in a non.
Speaker 2 (20:07):
Stick saucepan, heat it up.
Speaker 1 (20:09):
Once it's hot, I'd probably add a little bit of
oil onto the pan, just to tiny bit so it
doesn't stick. Once it's hot, add the two slices of
bread and cooked for it just a couple of minutes,
flipping halfway into they're brown. And then once they're cooked
through a nice and beautiful and warm and brown, you
can top it with some ricotta berries, maybe some cinnamon,
and it would be a delicious high protein breakfast using
(20:30):
the Brumbies mega protein toast. So it would suit many
of my clients and active people, particularly if you're wanting
slightly different recipe on the weekend, just to mix things
up a little bit and would be very delicious.
Speaker 2 (20:41):
I would imagine leend.
Speaker 3 (20:42):
Well, I'm a big fan of French toasts and it
just brings me back to when we were doing introducing
different types of foods and alligins and solids with me
when she was a little bubb maybe around six or
seven months. You sort of did scrambled eggs so well.
Then she went right off eggs and I was like,
just due to her she's got nut allergies and the
algies said to me, it's really important that we keep
all of the other allergies in her diet that she
can have, So keep going eggs, keep doing fish, keep
(21:04):
doing milk. And the little bugger she just wouldn't have eggs,
like we'ld just throw them off her tray every time.
And I was like, oh, what am I going to
do that? Alergist said, she has to have eggs at
least a couple of times a week. So I started
making her French toast and she loved it, and we
still have it, you know, regularly on Sundays ever since.
Like it's such a nutritious way to get some good
quality protein into a kidding's diets. And this new megaprotein
(21:25):
loaf again, I love the mix of nutritionals in here,
Like look at the ingredient list homeoflowers, sunflower seeds, grains, kilt,
kibbled rye, wheat flakes, we've got linseeds, We've got oats,
we've got poppy seeds, we've got sesame seeds and pumpkin
kernels like such a just a great strong nutritional panel.
When it comes to different types of ingredients, they're going
to be positively beneficial for our health.
Speaker 2 (21:47):
Love it excellent.
Speaker 1 (21:48):
So if you do cook that recipe, we'd love to
see some photos at it instat and we will also
put a nice image of that. So for a bit
of motivation when you listen to this episode, Oh okay,
that brings us to the end of the Nutrition Cow
for another midweek Motivational.
Speaker 2 (22:01):
Wednesday, proudly brought to you by Brumbeaks.
Speaker 1 (22:04):
If you have not done so already, don't forget to
subscribe to our podcast. And in case you have missed it,
we have a brand new second guide which is available
on our website, the nutritioncouch dot com.
Speaker 3 (22:13):
Have a great week, Catch you guys next week.
Can you eat bread and still lose weight? It's a
question we get asked all the time as to of
ustays leading dieticians who specialize in fat loss, and today
we are bringing you a client case study that shows you,
once and for all, how we feel about your daily brands.
Speaker 2 (00:15):
Hi, I'm Susie Burrow and I'm Leanne Wood.
Speaker 1 (00:17):
And each week we bring you The Nutrition Couch, the
bi weekly podcast that keeps you up to date on
everything you need to know in the world of nutrition
as well as whether you can happily include brand in
a fat loss plan. Today we chat through the new
loaf Fordmat Brombie's Loaf that a lot of you will
be interested in, and bring you a delicious, high protein
(00:37):
French toast recipe that we are positive.
Speaker 2 (00:40):
Our listeners are going to love.
Speaker 1 (00:41):
But we need to start today's podcast by saying that
occasionally we partner with brands we use and have loved
for many years to help support the podcast and continue
to be off to offer it for you guys twice
each week, and today's podcast is sponsored by Brombi's Bakery
and we are very happy to partner with a brand
that we have used and recommended with our client's for
many years. So Leanne, what's your favorite type of bread?
Speaker 3 (01:04):
I love a good like dense mixed green type of bread.
I'm not a big sandwich girl, so I don't mind
that my bread is quite dense because I love a
good toast option.
Speaker 1 (01:12):
Right.
Speaker 3 (01:13):
So, I know a lot of people don't like the
densert type of breads because they're not as nice in
a sandwich like I rarely would eat a sandwich for lunch.
Is just I don't know, I just not really a
sandwich person, put it that way.
Speaker 2 (01:22):
But I do love.
Speaker 3 (01:23):
Some good toasts, particularly my eggs on toast on the
morning and the weekend. So I love like a nice
dense bread, but a soy and linseed particularly some of
the higher protein options as well. I've used on occasion
being a tired mum to a newborn, it just a
bit of like peebe on one of those like higher
protein type breads as a quick dinner option or something
like that. Recently, I must admit.
Speaker 1 (01:43):
Well, is there anything better than going to an amazing
bakery and smelling just fresh bread where they slice it
and you just want to have that crunchy bit on
the end.
Speaker 2 (01:50):
And I think for many reasons.
Speaker 1 (01:52):
You know, people can infer that bread is not a
good choice, you know, maybe because they times might eat
too much of it, or they think if they get
rid of bread that it might actually help them lose weight.
So I wanted to share today a case study that
is very pertinent because it's a client that has done
really well. She's lost twenty plus kilos and she is
sead of getting pretty close to her goal. She's maybe
(02:12):
two three kilos a couple of centimeters around her waist
away from where she wants to be goal wise. But
my client is very tall, yann do you want to
say she's close to six foot tall. You know, she
has quite high energy demands. So she'll start each day
with a hot breakfast because she tends to go right
to lunch. And I had just noticed on her food
diaries that she had started sending me back that she'll
have a couple of eggs, she'll have some veggies, and
(02:34):
then she started to have raps with them each to day,
so she would She wrote on the food diary that
she had a large whole grain wrap and then it
turned into one of those higher protein, low car wraps.
And I just had observe this happening a few times,
and then I noticed her having wraps sort of with
dinner as well, so she might be having a Mexican
kind of pulled pork, and she was having.
Speaker 2 (02:55):
This low car rap.
Speaker 1 (02:57):
And what I was finding happening was that she gets
to about eleven o'clock and she'd be starving, and inevitably
she'd reach with some chocolate. Because she works some quite
a high pressure environment. She's having a lot of energy
type drinks. And I said to her, like, why have
you started having the wraps, you know, because you used
to have a multi grain sliced bread or a sour dough.
(03:18):
She was at a cafe and I said to her,
why are you having wrap? She said, oh, I thought
that they were healthier. I thought they were lighter options.
And I said to her, well, actually, nutritionally, contrary to
popular belief, a dense whole grain bread or a good quality,
high fiber whole meal loaf or rye loaf is a
million times better because you get the full factor that
(03:39):
comes from that volume.
Speaker 2 (03:41):
It's far less process than a rap.
Speaker 1 (03:43):
You know, if you think about the processing required to
actually make a wrap or even take a quick scatter
the ingredient list.
Speaker 2 (03:48):
It can be a mile longlyand.
Speaker 1 (03:49):
Like you can see that there's additives, preservatives, quite a
lot of sodium added. And I said, you're not getting
any of the whole grain benefits that come from a
dense grain based bread. You know, you get vitamin E,
you get zink, you get a higher amount of fiber.
Speaker 2 (04:02):
And I said, try. I think that you'll find that
if you swap.
Speaker 1 (04:05):
Back from this wrap, which is also eaten quite quickly,
and go back to your couple of slices of whole
grain bread, that you're actually going to be a lot
fuller and it's going to hold your appetite for the
rest of the day. And sure enough, within a week
or two she'd gone back to having a couple of
slices of whole grain toast or a multi grain sour
dough or ryce sour dough. If she was at the
coffee shop and we had no trouble, she was full
(04:27):
all the way until lunchtime. And that happened. And I
think it's a common misconception that something that's sort of
perceived is lighter or you know, those wraps are often
like minis or lower carb in some of them. They're
certainly not better nutritionally than a dense whole grain bread
because it offers you the full factor.
Speaker 2 (04:44):
You're nice and satisfied from it.
Speaker 1 (04:45):
And a trick that I use with clients actually if
they're scared or worried that they'll have a fresh loaf
and eat too much of it, because let's be honest,
if you buy a beautiful loaf of beautiful fresh bread,
it can be tricky.
Speaker 2 (04:55):
I said, just keep some of it in the freezer.
Speaker 1 (04:57):
So if you're using it for toast, you use to
get in the right amount and you're not necessarily tempted
to be having extra. But certainly most of my meal plans,
the and that I would design, would have at least
a couple of slices of dense whole grain bread, particularly
when you can get loaves that are really high in
things like lindseeed, because they are a really rich source
of amiga three fat, the plant sources, which is important
for people following a plant based diet or those who
(05:19):
don't like tunor and salmon. So it's all about the
right type of bread, the size, and getting one that's
dense and nutritional. But certainly, you know process wraps are
never a better choice than a good quality bread.
Speaker 3 (05:33):
And particularly those low carbd ones are really low carb Look,
some of them are three to five grams and that's it,
and I think particularly four. I mean, I would say
this for all healthy adults, especially though those that are
taller and more active. We actually need and want a
little bit more carbohydrates in our diet because I think
people want to really villainize this that yeah, vodized carbs.
Speaker 2 (05:52):
Yeah yeah, they.
Speaker 1 (05:53):
Want to target individual foods. They think of the cause.
And there's no one food that causes weight gain. It's
how you have it, in what content. But certainly, you know,
for example, one of those big wraps can have up
to sixty grams of carbohydrate, whereas two small sizes of
dense whole grain bread might have less than thirty. So
it's certainly not high unless you're choosing massive slices of
(06:13):
turkish and buying it at cafes where you're getting those
jumbo sizes.
Speaker 2 (06:17):
But if you're buying a good quality loaf that's grain.
Speaker 1 (06:20):
Or whole meal, you know, can be a really well
balanced and you're full, so you're not keeping picking and
snacking the rest of the day.
Speaker 3 (06:26):
And like you said, some of those massive wraps can
be sixty grams of carbohydrate and some of those mini
ones can be just three grams, So there's a huge
variation between that. But like you and I said, we
really favor the ones that have the nutritional density and
availability of different types of nutrients in them as well,
because yes, we want carves, we want them for energy,
we want them for mood, we want them for gut
health diversity as well. And you're not going to get
(06:48):
those plants or those fiber points out of something like
a process wrap or even a slice of white bread.
As you know, you're really going to go for that
visible grain in the wrap. So the type of bread matters.
It comes to your overall health, and even if your
goals are fat loss, what you put on your bread
also matters as well. If you're going to have two
slices of white bread with a veggimine and butter, it's
really not going to cut it. You're gonna be hungry
(07:10):
in our lady, your blood sugar levels looking a spie,
it's not going to end very well. But if you
have two slices of a grainy, dense type of bread,
put a bit of protein on there, adds some salad
or vegetables, put a little bit of healthy fat likes
in the avocado, or a little bit of hummus or
something like that on there. It's a much better option
for lunch or even dinner if you want to, and
you know, much more balance when it comes to the
(07:31):
different types of macro and micronutrients as well. So it's
not to say that we have to say bread's bad
or bread's good. It's within the context and it really
depends on everything else you eat in a day. If
you just want to occasionally have a bit of peeb
on toast, like I do very occasionally, that's fine, but
it can't be a regular inclusion. You can't be having
spread on white bread for breakfast every day. You can't
be having just a sandwich with cheese and ham, you know,
(07:53):
for lunch every single day, because it's not going to
end well from a health perspective. So you have to
consider what you're actually putting on the bread, the type
of bread, and the amount you're having as well. If
you're having four slices of bread for breakfast two to
four slices of bread for lunch, then more bread for dinner,
you're probably overdoing it from a bread perspective. But if
you're just having a couple of slices of good quality
bread and you're loading it up with protein and salad
(08:13):
once a day, there's absolutely nothing wrong with that from
a health or a fat loss perspective.
Speaker 1 (08:18):
Here, I would say a common question is also how
many pieces of bread a day can I have? And
I would estimate, depending on the size of my client
and how active it would be, between two and four,
and it would differ though, Leanne, you know this is
something I'm always trying to encourage my female clients to consider.
Some days, when you wake up and having an egg
for breakfast, you may be extra hungry and need two
slices of toast, but every single day should be different.
(08:38):
Some days you may just need one and the same
for lunch if you're starving, have a toasted sandwich and
a bowl of soup, But if you're not so hungry,
have a large shallod with just one slice. So it's
not a one size fits all everyday model. But on average,
my small female is probably two slices of dense whole
grain bread, up to perhaps four. But I think it's
that full factor as well that comes or even psychologically
(09:00):
knowing that you've had something satisfying and feeling. Whereas what
I notice is when we start to play some of
those core ingredients, like for example, substituting in a wrap
and thinking and it's healthier, or a substituting a low carbrap,
is that people just end up eating more of them.
So I have clients will then have them with dinner
and the calories remain and there's still a highly processed food.
So just because it might claim to be lower carbor
(09:22):
lighter doesn't mean that it's better overall when it comes
to calorie balance. So I say leave the food as
it should be and focus on a good quality bread
in the portions that you enjoy, feel satisfied and not deprived,
so you don't compensate later and give yourself a treat
because you think you haven't eaten much bread today so
you can overeat later. But as we said, the most
important thing for me is the type and just watching
(09:43):
the size of the slice, because particularly at cafes and
pre made sandwiches, you tend to just get bigger and bigger,
and that's more of the issue rather than the bread itself.
You know that can be a really good source of
important nutrients for women.
Speaker 3 (09:55):
Absolutely, So we are big bread fans at the nutrition
catchust the thumbs up from us if you got a
good quality, dense one with visible whole grains in there.
All right, So is it moving on to our favorite
product review section of the week. And I might say
this is one of my most popular sections because we
really do like to find some new and exciting products
for our listeners, and we know a lot of our
listeners have sensitive tummies or a bit of digestive concerns,
(10:16):
so we're really excited today to review the new quinoa
and linseed lo fou loaf. So LOFO stands for fancy
term for low fodmap. Now, I think a lot of
people out there have heard of the term fodmap, but
they're probably not really familiar with what it is unless
I've actually gone through a low fodmap diet themselves. So
fodmap stands for for mental oligosacharides, die sacarized monopsacharides and pollios.
(10:41):
It's a fancy way of describing for menable carbohydrates that
may give some people with sensitive tummies a little bit
more discomfort than other people without sensitive tummy So a
low FORODMAP diet is something that you might do with
a dietician for a selected period of time, generally about
six to twelve weeks. It is diet that you want
to do forever. It's not a diet in the sense
(11:03):
that you're trying to lose weight. What you're trying to
do is identify if there's any of these rapidly fermentable
carbohydrates that might cause you some issues or gut to stress,
put it that way. Then you sort of take them
out for a period of time. Then you reintroduce them
and you can kind of figure out what your tolerance
level is. So if you're a little bit sensitive to bread,
perhaps you can't eat two slices, but one slice might
(11:23):
be okay. When it comes to foods being low Fordmap,
they're generally very well tolerated by the majority of the
population what they are in my experience working with a
lot of these clients. So it's a loaf that Brumbies
have specifically developed four people with sensitive tummies, and really
it's got some great gut health benefits in there as well.
So it's got kinwar and Lindsey's, which where big fans
(11:43):
of in terms of kinah is a wonderful grain. It's
a little bit higher in protein than some of the
other grains, and lindsays, as you know, Susie and I
love because they're really great types of healthy fats with
a wonderful fat profile as well. So this loaf is crungy,
it tastes really great, and it's super versatile. The entire
family can eat it. You don't just have to have
it if you're on a loaf on map diet. Anyone
can have it. It's completely safe for everybody to have,
(12:05):
but it will really serve those people with sensitive tummies.
So looking at the ingredient list, SUSI, we start by
having the first ingredient is wheat flour only thirty nine percent.
So a lot of loaves out there are based predominantly
on wheat flour, and we do something that gives a
lot of people, you know, bloating issues and issues with
their digestion. So I like that they've lowered the amount
of wheat in the loaf, and then they've added some
(12:26):
vitamins in their thymone and folic acid, which we know
there is a little bit of food fortification, particularly with
things like breads and grains, because a lot of Astorians
aren't getting enough of things like thymone and folic acid,
so the wheat flowers being fortified. It's also got water
as a second ingredient, followed by kinwar sixteen percent, lindsayed
at fourteen percent, rye meal at six percent, a little
(12:47):
bit of wheat gluten in there at three point five percent,
sunflowers seeds at two point five percent, some ys, some
idized salt, canola oil, and just a little bit of
enzymes in their amlase as well. So a really wonderful
low based on whole food ingredients which we absolutely love,
and a really nice blend of different type of carbohydrates
and fats to make up this loaf as well. So
(13:09):
I'm loving the ingredient list, SUSI. Obviously it's not appropriate
sadly for our friends with Celiacta seas because it does
contain wheat and rye, but it also contains soybeans, so
people with the soy allergy need to be careful, and
it may also contain sesame seeds. It's processed in a
factory that also contains sesame seeds, so that's sort of
the allergens of the loaf, and then looking at it
nutritionally per serving, which a serving size would be two slices,
(13:33):
so roughly about sixty five grams. We've got eight hundred
and ninety killer jewels, roughly about two hundred and ten calories,
eight point four grams of protein for the two slices,
six grams of good quality healthy fats, thirty grams of carbohydrate,
which is a really wonderful amount for the average healthy
person moving because that's about the equivalent of two slices
(13:53):
of bread, about thirty grams of carbohydrate. We've got one
point four grams of naturally occurring sugars, which is very
normal in a bread, seven grams of dietary fiber, which
is amazing. A lot of times people are looking at
these breads with ten fifteen grams, but the type of
fiber that they're adding in there can actually cause people,
like it's so much that it can actually cause people
more distressed from a gut health perspective, then you know,
(14:14):
actually add improvements in. So sometimes I'm not a huge
fan of whacking in huge amounts of dietary fiber, but
I do like four point seven grams for two slices
is a really nice amount of good quality dietary fiber
for our gut bugs. And then sodium is two ninety
three milligrams for the server as well. So I think nutritionally, Susie,
it's really strong. It packs of punch, it's really good
(14:35):
as well. As I said, I've used it as a
toast space loaf, and I'll definitely be recommending it for
my clients as well, particularly those with more sensitive tummies.
Speaker 1 (14:42):
What do you think, I think it's a standout because
when you have a look at the overall seed quality
or quantity, so linseed fourteen percent, along with sunflower seeds
two point five, that means that almost a twenty percent
of that loaf is coming from seeds. And the beautiful
thing about seeds is that they've got really high propor
of the plant's form of a Mega three fat, which
(15:03):
is so important in all of our diets as a
natural anti inflammatory, and very few of us get anywhere
near that recommended daily intake unless we're eating fish each day.
So for anyone who doesn't enjoy fish, or certainly on
other days where you know you're not having it, having
a good quality bread with some seeds in it is
a very strong way to increase your intake of those
good fats, and you can see that from the amount
(15:24):
of fat in the bread. You know, almost five of it,
I would say, is coming from those really good long
chain fats which we get from so few other foods.
So nutritionally it ticks all of the boxes I look for,
which is about you know, thirty grams of carbohydrate purchase slices,
almost ten grams of protein, a massive almost five grams
of dietary fiber or for just two hundred calories, and
(15:46):
the sodium's actually quite low on it for a loaf
of sliced bread. So big thumbs up from me for
people who are looking for lower fordmat products. Sure, but
I would absolutely use this with all my clients as
a very strong bread choice to tick the box on
those ascents fats as well and create a very feeling,
satisfying loaf.
Speaker 2 (16:02):
So great product. I really like it.
Speaker 3 (16:06):
And I will say, just being a dietician who works
within this gut health and digestive space, I do see
a lot of clients with I guess digestive issues such
as bloating and a lot of my clients will say,
I can't eat bread, I can't eat pasta. Now, traditional
you know, white bread and pasta, or even whole meal
or whole grain bread and pasta has a really high
amount of wheat. So it's not so much the bread
or the gluten, which a lot of people think it's
(16:27):
a gluten I can't eat, But most people it's just
a little bit of a wheat intolerance. And most breads are,
you know, really really high amounts of wheat. So I
really like that this loaf is only thirty nine percent
wheat flour, followed by you know, a really strong amount
of kinoa and then lind seeds and that beautiful healthy
fat mix from seeds that you mentioned. So just lowering
the amount of wheat can work wonders for people with
(16:48):
sensitive tummies. You might think, oh, I can never eat bread,
but this loath I would probably recommend that a lot
of people with sensitive tommies go and try because it
has a lot lower amount of wheat. And that's the
thing with intolerances. I'm like an alley with an allergy.
You can't have any of that food. And I think
a lot of people think that, oh, I'm intolerant to bread,
I can't have it at all. It's about your own
(17:08):
personal tolerance level. So you most people can tolerate some,
but it's like what level and how much and what
type of quality are you having. So I would say
that even people with really sensitive tummies. Obviously I'm not
talking about Celiac disease here, I'm talking about just those
with wheat intolerances, would happily probably in my experience, be
able tolerate at least one size, if not two of this.
(17:28):
So i'd really give it a little bit of experimenting.
If you've struggled with normal types of bread in the past,
this one, I think due to the significantly lower amount
of wheat flour in it, I think you'll absolutely fined
that it's a better loaf for you from a digestive perspective.
Speaker 1 (17:42):
Great information, all right, So to finish off our motivational
Wednesday episode, we're going to feature a brand new recipe.
And I think one of the things working with clients
on their plans and is that I find clients and
members of the public following for content on social media
are just always looking for something new, and I think
the beautiful thing about this recipe that we've designed today
(18:03):
using the Brumbies new high mega protein loaf, is that
it's a recipe we've never done before. I certainly have
never done a French toast recipe ever, So I know
a lot of people will be listening thinking, oh, I
really would enjoy a change with my routine breakfast of
eggs or my routine breakfast of granola and high protein yogurt.
So we're calling it our high protein French toast. And
(18:25):
it makes two slices, so it could be one serve
or it could be two, depending on your level of hunger.
So it's featuring two slices of the Brumbies Mega protein toast.
So this is a very special product which has been
formulated for people who perhaps have higher protein requirements or
are looking for a more filling bread and just nutritionally
quite dense. It's got three hundred calories per two slices,
(18:45):
it's got over twelve grams of protein, it's very rich
in good fats. It's got twenty eight point six grams
of carbohydrates which is relatively controlled, and a massively and
seven point four grams of dietary fiber. Because again when
we look at that ingredient list got a heavy whole
meal flour based along with loads of sunflower seeds, grain
sixty five percent within that grain mix, kibbled wheat, kibbled rye,
(19:08):
wheat flakes, limbed seeds. So its just again a really
nutrient dense loaf which is bumping up the protein by
using those seeds and whole grains, which helps to increase
the protein, increase the good fat, and then bring down
the carbohydrate a little bit. So another fantastic product that
you can seek out to bump up your protein in
take of your breakfast. You can then combine that with
one egg along with two egg whites to whist together
(19:29):
and give that nice dipping sauce four tablespoons of milk
you can use whichever milk you have a preference for.
Another little addition if you enjoy peanut butter, is add
some a tablespoon of the peanut butter powder that you
can find in supermarkets, which will again help to increase
the protein. Or you could also use a protein powder
if you like, just to change the flavor around, and
then have on the side some toppings some Recotda berry cinnamum.
(19:51):
So all you need to do incredibly simple in a
mixing bowl, whish to gather those ingredients, so the egg,
the egg whites, the milk, and perhaps the.
Speaker 2 (19:58):
Peanut butter powder.
Speaker 1 (19:59):
Leave out your a high protein loaf, and then dip
each of the bread slices into the mixture well covering,
and then in a non.
Speaker 2 (20:07):
Stick saucepan, heat it up.
Speaker 1 (20:09):
Once it's hot, I'd probably add a little bit of
oil onto the pan, just to tiny bit so it
doesn't stick. Once it's hot, add the two slices of
bread and cooked for it just a couple of minutes,
flipping halfway into they're brown. And then once they're cooked
through a nice and beautiful and warm and brown, you
can top it with some ricotta berries, maybe some cinnamon,
and it would be a delicious high protein breakfast using
(20:30):
the Brumbies mega protein toast. So it would suit many
of my clients and active people, particularly if you're wanting
slightly different recipe on the weekend, just to mix things
up a little bit and would be very delicious.
Speaker 2 (20:41):
I would imagine leend.
Speaker 3 (20:42):
Well, I'm a big fan of French toasts and it
just brings me back to when we were doing introducing
different types of foods and alligins and solids with me
when she was a little bubb maybe around six or
seven months. You sort of did scrambled eggs so well.
Then she went right off eggs and I was like,
just due to her she's got nut allergies and the
algies said to me, it's really important that we keep
all of the other allergies in her diet that she
can have, So keep going eggs, keep doing fish, keep
(21:04):
doing milk. And the little bugger she just wouldn't have eggs,
like we'ld just throw them off her tray every time.
And I was like, oh, what am I going to
do that? Alergist said, she has to have eggs at
least a couple of times a week. So I started
making her French toast and she loved it, and we
still have it, you know, regularly on Sundays ever since.
Like it's such a nutritious way to get some good
quality protein into a kidding's diets. And this new megaprotein
(21:25):
loaf again, I love the mix of nutritionals in here,
Like look at the ingredient list homeoflowers, sunflower seeds, grains, kilt,
kibbled rye, wheat flakes, we've got linseeds, We've got oats,
we've got poppy seeds, we've got sesame seeds and pumpkin
kernels like such a just a great strong nutritional panel.
When it comes to different types of ingredients, they're going
to be positively beneficial for our health.
Speaker 2 (21:47):
Love it excellent.
Speaker 1 (21:48):
So if you do cook that recipe, we'd love to
see some photos at it instat and we will also
put a nice image of that. So for a bit
of motivation when you listen to this episode, Oh okay,
that brings us to the end of the Nutrition Cow
for another midweek Motivational.
Speaker 2 (22:01):
Wednesday, proudly brought to you by Brumbeaks.
Speaker 1 (22:04):
If you have not done so already, don't forget to
subscribe to our podcast. And in case you have missed it,
we have a brand new second guide which is available
on our website, the nutritioncouch dot com.
Speaker 3 (22:13):
Have a great week, Catch you guys next week.
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