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How much sugar is in your ‘healthy’ brown and wholemeal bread?

Published on March 27, 2014,

Whilst many people on a low carb diet won’t be eating bread anyway, this analysis by the UK’s Telegraph newspaper is quite a shocker – revealing that so-called ‘healthy’ brown bread contains more sugar than white bread…

How much sugar is in your ‘healthy’ brown and wholemeal bread?The Telegraph analysed 15 wholemeal and brown loaves sold by major supermarkets, as well as their equivalent white products. All of the loaves contain sugars which naturally occur in the bread. However, additional sugar was included in the ingredients of ten of the brown and wholemeal loaves. In five cases the brown or wholemeal loaves contained a form of added sugar, while the white equivalent loaf did not. Manufacturers said the sugar was needed to “mask” the “bitter” taste of wholemeal flour, insisting the ingredient appeared only in “negligible” amounts. However, Dr Aseem Malhotra, a cardiologist and science director of Action on Sugar, a campaign group, said: “There is that there is absolutely no requirement for added sugar and it should not be included as any part of a balanced diet – just an occasional treat which we can all enjoy.”

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Make Your Own Genuine Low Carb Bread

Published on May 30, 2013,

Many people on a low carb diet will miss bread pretty badly and a number of companies have spotted an opportunity to launch low carb breads. However, it’s not clear how low carb they really are and in at least some cases the claims seem quite misleading. The excellent blog Low Carb Support reckons you are much better off making your own genuine low carb bread and shows you how. This is from Low Carb Support…

Half a loaf of homemade potato bread. Ingredie...

(Photo credit: Wikipedia)

Making low-carb bread is actually easier than making traditional bread with wheat and yeast. (There are many benefits to avoiding wheat – carb content is just one of the reasons.)

I wish I could also tell you that it will be just as nice, but unfortunately, I can’t do that. Texture will be different – you won’t be able to recreate the white fluffiness of a baguette. Having said that, low-carb bread can be quite nice in its own way. You can certainly use it for toasting, sandwiches and all those other times when you need to feel the void left by the absence of wheat-based bread.

Low-carb flours

We cannot use any of the traditional grains-based flours, as they are all high in carbs. The solution is to use nut and seed-based flours. They work surprisingly well (and don’t actually taste of nuts).

The most common types are almond, coconut and hazelnut flours, but you can use pretty much any nuts or seeds. You can buy them already ground, or just buy the nuts and grind them yourself at home in a food processor. Flaxseed is another common ingredient. Nuts are obviously more expensive that grains, but you can save a lot of money if you buy them online in bulk (rather than those tiny packets from supermarkets).

Adding moisture

As with traditional bread-making, you need to add some moisture to the mixture. All the traditional ingredients work equally well with nut flours – eggs, butter, vegetable oils, milk and cream. Bread recipes will provide a guideline amount you need to include, but there can be a lot of variance depending on how dry your nut flour is (it tends to dry out as it gets older), and how moist are other ingredients. So sometimes you might need to experiment with recipes to establish the correct amount of wet ingredients.

Leavening and thickening agents

Baking powder tends to work better than baking soda in most low-carb bread recipes. You can buy it in most shops or make your own by mixing 2 parts cream tartar with 1 part baking soda.

Xanthan gum or guar gum can be added to gluten-free recipes to thicken and stabilise the mixture. You don’t have to add them, but they do help to make the bread less crumbly.

Other ideas

There are lots of other ingredients you can add to your bread to make it a bit more fun. Vegetables work well – try cauliflower and courgettes – but please note these do add extra moisture to the mix, so adjust your dry/wet ingredients accordingly. You can add whole seeds and nuts – for example, sunflower, pumpkin, sesame seeds, pistachio and pine nuts. Chopped bacon and cheese also work well. Don’t be afraid to experiment!

Basic low-carb bread recipe

Here’s a basic recipe for almond-flour low-carb bread – try adding other ingredients as described above to make it more interesting.

  • 2 cups of almond flour
  • 1/2 cup of ground flaxseeds
  • ¼ cup of sunflower seeds
  • 4 large eggs
  • 2 tbsp olive oil (or other vegetable oil)
  • 2 tsp baking powder
  • 1 tsp xantham gum (optional)
  • ½ tsp salt


  1. Combine all dry ingredients and mix well
  2. Lightly beat the eggs and mix with oil
  3. Combine dry and wet ingredients
  4. Pour the mixture into a greased loaf tin
  5. Bake at 190C/375F/Gas Mark 5 for about 45 minutes (or until toothpick comes out clean)

Nutritional information
Assuming 10 slices are made from the amounts above, per slice:
211 cals, 2g net carbs, 18g fat, 10g protein

More at: Low-carb gluten-free bread

See all the excellent low carb recipes and resources at Low Carb Support

Boy George on his weight loss: “No bread, no sugar!”

Published on February 25, 2013,

80s pop star Boy George has struggled with weight in recent years but recent public appearances have shown him looking much slimmer. He’s been taking advice from a nutritionist and said on twitter his new regime includes eating no bread and no sugar. This is from the Daily Mail…

Old Boy George New Boy George’s no secret that he has struggled to keep off the pounds in recent years.

But it seems as though Boy George’s New Year resolution was to drop the excess weight as he showcased his slimmed down frame at the 2013 Awards.

Pictured arriving on the red carpet at Palace Theatre in London on Sunday evening, the 51-year-old was almost unrecognisable.

Turning back the years, Boy George, real name George Alan O’Dowd, barely filled out his suit, which he clearly purchased in his heavier days.

Wearing a beige baker boy hat which was decorated with buttons and wool string, George added the usual touch of glamour to his appearance with a coating of make-up.

But choosing to do something a bit out of the ordinary, the singer highlighted his chiseled cheekbones with the help of his stubbly beard.

Looking forward to his night out the former Culture Club frontman made sure to post a picture of his finished ensemble to his Twitter page.

In the image, Boy George pouts as he stands with his hands behind his back.

The description that accompanied the snap read: ‘Rock n roll sunday!!’

The ’80s chart-topper has been following the Freer Nutrition plan devised by Amelia Freer.

Tweeting details of his new eating plan, George wrote recently: ‘Portion control. 5 hour gaps between meals. No coffee or tea, except at meals. Water & fizzy water between meals!

‘No bread, sugar!’

More at:  Half the man he used to be: Boy George shows off his stunning weight loss at theatre awards

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