How good is your loaf?by FIONA HUNTER, Daily MailBread has been a staple in our diet for almost 8,000 years. Despite the fact that consumption has declined significantly over the past 100 years, we still eat the equivalent of 220 million slices each day, enough to cover the pitch at Wembley 51 times over.With the fashion for low-carb diets, food combining and other nutritional fads, bread has undeservedly been cast as a villain. But contrary to popular belief, bread is actually good for us - and nutritionists recommend we should all be eating more of it.Admittedly some types of bread are better than others, but even white sliced has a lot to offer.There are people who believe they're allergic to bread. But experts estimate that one in 1,000 people in the UK suffers from Coeliac disease and less than 2 per cent of the population suffer from food allergy or intolerance.Bread is also often blamed for causing problems such as irritable bowel syndrome and obesity, but there is no real scientific evidence to support these claims.Certain types of ethnic and speciality breads such as naan bread and focaccia have a higher fat content.Here, we look at the nutritional values of ten different breads - and give them a health ratingGranary

Granary bread is made from brown flour with malted wheat grains added for a distinctive nutty flavour. Compared to wholemeal, it has slightly less fibre and more folic acid.1 medium slice/35g = 82 calories, 0.9g fat, 3.3g protein, 1.5g fibre, 0.2g sodium/0.5g salt.Health rating: 4/5White breadWhite bread accounts for around 70 per cent of the bread eaten in the UK. By law, the white flour used in it must be fortified with the B vitamins, thiamin and niacin, and the minerals iron and calcium.white bread actually contains twice as much calcium as wholemeal. 1 medium slice/35g = 82 calories, 0.7g fat. 2.9g protein, 0.5g fibre, 0.16g sodium/0.4g salt.Health rating: 3/5WholemealThis bread is made from flour that has been ground from the wholegrain and includes the outer husk (which is rich in fibre) and the wheat germ (which is rich in B vitamins).

Slice for slice, wholemeal bread contains almost four times as much fibre, over three times as much zinc, and almost twice as much iron as white bread.1 medium slice/35g = 75 calories, 0.9g fat, 3.2g protein, 2g fibre, 0.17g sodium/0.42g salt.Health rating: 5/5Rye/pumpernickelPopular in Scandinavia and Germany, rye breads as such as pumpernickel or 'black bread', as it is sometimes called, are something of an acquired taste. Rye flour contains very little gluten, which explains why rye breads tend to have a heavier texture.Rye breads, particularly pumpernickel, have a very low glycaemic index (GI), which means that they are converted into sugar very slowly. This will help to keep you feeling full for longer and prevent a big increase in insulin levels.1 medium slice/35g= 65 calories, 0.4g fat, 1.9g protein, 2.7g fibre, 0.2g sodium/0.5g salt.Health rating: 4/5CiabattaCiabatta is enriched with olive oil, which means it has a slightly higher fat content than traditional white bread, but because it has a light, open texture, a slice tends to weigh less.1 medium slice/25g = 64 calories, 1.4g fat, 2.2g protein, 0.4g fibre, 0.15g sodium/0.37g salt.Health rating: 3/5Seeded loafAdding seeds such as pumpkin, sunflower, poppy and linseeds increases the fibre content and the levels of several vitamins, particularly vitamin E, gives the bread a distinctive nutty flavour.1 medium slice/35g = 98 calories, 3g fat, 4.3g protein, 2.4g fibre, 0.14g sodium/0.35g salt.Health rating: 5/5Soda bread

Traditional Irish bread made using wholemeal or white flour and buttermilk, soda bread is made with baking powder rather than yeast, making it ideal for anyone on a yeast-free diet.1 medium slice wholemeal soda bread/35g = 76 calories, 1.3g fat, 3.1g protein, 2.2g fibre, 0.3g sodium/0.75g salt.Health rating: 4/5Nutribread for women

A wholemeal loaf designed specifically for women, Nutribread contains phytoestrogens (from soya flour and linseeds) which may help with symptoms of the menopause, along with evening primrose oil to help maintain hormone balance. It also contains more calcium and less sodium than other wholemeal loaves.1 medium slice/23.5g = 68 calories, 1.8g fat, 3.9g protein, 1.6g fibre, 0.047g sodium/0.11g salt.Health rating: 5/5PittaOriginating from the Middle East, pitta bread and flat breads are now commonplace on most supermarket shelves.Their nutritional value is similar to white or wholemeal, depending on which type of flour they are made from.1 medium wholemeal pitta/55g = 122 calories,0.9g fat, 4.9g protein, 3.1g fibre, 0.22g sodium/0.55g salt.Health rating: 4/5 (wholemeal); 3/5 (white)NaanA soft flat bread from India, it has a considerably higher fat content compared with other types of bread, which pushes up the calories.1 naan bread/150g = 444 calories, 12.9g fat, 11.4g protein, 3.8g fibre, 0.8g sodium/2g salt.

Healthr rating: 2/5

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