White bread’s hidden goodness

by Katrina - The Organised Housewife

This post is sponsored by Wonder White

A few weeks ago I shared a post on lunchbox ideas and within the post I mentioned we had bread left over from the BBQ so please don’t pick on me for giving the kids a lunchbox with white bread in it (because sadly people do do that).  A few people didn’t read the post and only saw the picture on facebook and felt the need to tell me how bad white bread is.

We often have BBQ’s on the weekend and whilst we typically have a multigrain or wholemeal bread for lunches on weekdays I do buy white bread for BBQ’s. Sausage sandwiches just taste so good on white bread!

{The Organised Housewife} Sausage Sandwiches

Reality is there are some white breads that are good for us.  Wonder White bread contains three types of fibre, insoluble, soluble and resistant starch which are all essential for maintaining healthy digestion and overall wellbeing, all the fibre of wholemeal in disguise!

{The Organised Housewife} Wonder White Loaves

Fibre is found in the plants we eat for food such as fruits, vegetables, grains and legumes.  Each of the fibres mentioned above are equally as important as each other and can help keep your digestive system healthy and reduce the risk of heart disease, diabetes, obesity, diverticulitis and constipation.

Kids often have trouble with upset tummies and being ‘blocked’ the main reason for the painful tummy.  The insoluble fibre is considered the ‘gut healthy’ fibre as it helps keep us ‘regular’. The soluble fibre helps to slow down stomach emptying and makes you feel full.  To fuel your good bugs small parts of starch (resistant starch) pass through the digestive tract unchanged, making it resistant to digestion.

So as mentioned above you can see how fibre keeps our digestive system healthy.  You probably eat fibre each day without realising it, foods that contain fibre, but not limited to:

  • cereals
  • baked beans
  • sweet potato
  • pear
  • almonds
  • dried fruits
  • vegetable sticks
  • apple, with skin
  • banana
  • brown rice

By simply changing a type of fruit in the kids lunch boxes, substituting white rice for brown rice or adding oats to your baking you are increasing your daily fibre intake. recipe – banana muffins with crunchy topping

{The Organised Housewife} Banana Muffins with Crunchy Topping 2

After school snack idea:  banana on bread

{The Organised Housewife} Banana on Bread

There are some children that refuse to eat any other bread but white and as bread is one of the best sources of fibre for them it’s good to know that the Wonder White’s new Natural WonderFibre™ blend is going to supply our kids with their daily fibre fix.  With flour milled from specially grown corn, oats and soy making the bread so delicious and soft.

{The Organised Housewife} Wonder White Sandwich 1

The lunchbox I have used above is available here

{The Organised Housewife} Wonder White Sandwich 2

So many are critical on others for lunchbox choices, there are many mums struggling to get their kids to eat healthy foods you would have to be happy when you find something they will eat and is good for them, coming home with an empty lunchbox is what we want! However the most important thing to look for when choosing the healthiest bread is:

  • Fibre content (as mentioned above)
  • Salt content (look for breads with sodium content of 400mg/100g or less
  • Whole grains
  • Additional inclusions – such as vitamins and minerals

You can read more information about Wonder White here.

Here are some useful readings on Wonder Whites health and nutritional qualities – Australian Dietary Guidelines and Australian Guide to Healthy Eating

Further information about the three different types of dietary fibre found in Wonder White Bread can be found here.

Did you know white bread isn’t so bad?

This post was coordinated by The Remarkables Group and run in accordance with my disclosure policy.

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Brooke November 6, 2014 - 9:05 AM

Well I must admit I haven’t really looked into it too much I just heard that white bread isn’t healthy and have always fed my family wholegrain. Learnt something today, might surprise my kids with a loaf of white bread, they will be pleasantly surprised.

Katrina - The Organised Housewife November 6, 2014 - 10:00 AM

I thought the same Brooke.So yes it was a lovely surprise for us too.:)

Jayne November 6, 2014 - 9:06 AM

we are the same, can’t beat a good sausage sandwich on white bread.

Katrina - The Organised Housewife November 6, 2014 - 10:00 AM


Miss Maudy November 6, 2014 - 9:21 AM

I loathe people who judge the lunch box contents. My youngest child makes himself a vegemite sandwich on WHITE bread (oh, the horror) but he will eat it. The oldest lived on stras and sauce sandwiches for a couple of years, but again, ate his lunch every day. And as far as I am concerned, that is the only thing. He eats a decent breakfast, he eats a decent dinner.

I won’t judge anyone who has the time and the inclination to make a lunch box full of wholesome bits and pieces that looks completely gorgeous. That’s their prerogative. My children will eat a vegemite sandwich or a cheese and salami sandwich at lunch time, so I am happy with that.

Katrina - The Organised Housewife November 6, 2014 - 10:03 AM

Well said Miss Maudy!

Claire @ sprinkles and Sprouts November 6, 2014 - 10:48 AM

Exactly! Well said Miss Maudy.

Fern Warren November 6, 2014 - 10:02 AM

Oh goodness, people love trying to bring others down to make themselves feel good don’t they? We eat wholemeal/multigrain bread mostly too, but if we only have white bread leftover from a weekend barbeque or social breakfast on the odd occasion, then they will eat that occasionally too! I believe in everything in moderation, and I believe that children need to learn about how to eat things in moderation for themselves. I wasn’t allowed sweet food much when I was young so it was like “forbidden fruit” to me, so when I was old enough to buy food from the school canteen, I went crazy and bought everything I had been denied all those years and now I am a terrible sugar addict and constantly fight cravings for it. I eat very well, but it is a constant struggle for me! I don’t want my children to be like me, so I allow them an occasional treat. It is not the norm, and our children eat super healthy a large majority of the time, so I think teaching them about “sometimes” foods is healthy, as from a young age they see that so long as you eat well mostly, you can have a treat occasionally too. Denying a child completely of something means they will try to sneak it in other ways I have found from my experience and in chatting with others! A friend never lets her child play video games or the iPad ever, and just found out that he sneaks to the library at school lunch to play the computer there and doesn’t interact with the other kids at school every lunchtime! My children can play a video game twice a week for half an hour IF they have done all their chores and homework only. They rarely watch TV except on the weekends they might watch a movie once or twice. Everything in moderation is the key I believe. I think we all need to relax a little, be more realistic and CERTAINLY not criticise others! We are all intelligent woman who want the best for our children, and are more than capable of making informed decisions for our family ourselves. I don’t understand why some people feel the need to comment negatively on stuff like this! Take what you like and simply leave the rest!! Stay yourself Kat! We love you! X

Katrina - The Organised Housewife November 6, 2014 - 10:06 AM

Oh my goodness! Well said Fern!!!! Thank you! And yes i agree with you 100% Everything in moderation!!

Randal L. Schwartz November 7, 2014 - 3:56 AM

Yes, “everything in moderation”, including shards of broken glass, and arsenic.

That phrase is silly. Why not replace it with “eat more of what your body needs, and less of what it doesn’t, or is harmful”?

Claire @ sprinkles and Sprouts November 6, 2014 - 10:47 AM

Well said Fern.

Laura November 6, 2014 - 10:03 AM

You are spreading such misinformation! No, white bread is NOT healthy. Fortified foods are not nearly as well absorbed as actual nutrients. Where are your sources saying these ingredients are actually healthy or that the fiber is actually good? White bread is highly processed, and full of nasty ingredients. It’s your choice what you feed your family, but please, do some research and stop spreading lies about how “healthy” something like white bread is. There is ZERO health benefit in it. Real foods, like fruits, veggies, legumes, and whole seeds and grains like quinoa and brown rice will provide fiber without blood sugar spikes and fake ingredients. (Though fruit can spike blood sugar, so it’s important to eat it with a protein or healthy, whole grain.

Katrina - The Organised Housewife November 6, 2014 - 10:14 AM

Laura I’m sorry you feel this way, but I don’t believe I am misinforming anybody, in relation to ‘healthy’ I refer it to keeping your digestive system healthy and it helps to maintain a regular gut. Wonder White is filled with great fibre benefits that I have listed above and have also suggested some alternatives.

amanda November 6, 2014 - 3:37 PM

the whiter the bread the sooner you’re dead! i can’t believe my eyes reading everyones comments.. its the most basic of nutrition.. get rid of the white processed junk! gosh… this website is a disgrace

Mrs Woog November 6, 2014 - 5:31 PM

To call someone as caring and as hardworking as Kat a disgrace, well it is just not cricket. Please think about things that you write online. It hurts more than you know.

Here are a few things that I find a disgrace.

The difference in pay based on gender
The treatment of asylum seekers on Christmas Island
The situation in Sudan
The state of Federal Politics in our country.
The discrimination that minority groups face everyday.

We are talking about bread here, not the current state in Baghdad. Let’s gain a little persecutive, shall we Amanda?

Randal L. Schwartz November 7, 2014 - 1:15 AM

So, misinformation about white bread, which will contribute to metabolic syndrome items, leading to type 2 diabetes, CAD, CVD, alzheimers and other dementias, is *not* a disgrace? I agree there’s a lot wrong with the world, but simply shutting up about things which are broken “conventional wisdom” that has since been repeatedly disproven is a pretty simple way to make the world at least a bit better.

And it’s not just about gluten… modern wheat is pretty bad stuff:


Kylie November 6, 2014 - 4:07 PM

Did you even read the ingredients? It’s not even actual food. So in what universe is it considered healthy? Don’t believe everything you read on a packet.

Claire @ sprinkles and Sprouts November 6, 2014 - 11:01 AM

I love Wonder White, this is what we eat in our house too.

Bread has such a bad press, yes brown rice salad is a better lunch option for me and my children but who wants brown rice salad every day? I love a ham salad sandwich on white bread! So I pick a healthier white bread.

And you can’t make toasted cheese sandwiches on with brown rice. Who wants to live in that world!

I couldn’t agree more with Miss Maudy and Fern. We are bringing our children up to be well adjusted adults who can make sensible choices and live and eat in the real world.


Katrina - The Organised Housewife November 6, 2014 - 1:20 PM

Your right Claire all white breads are different and there are some that don’t have the same benefits as the Wonder White. I just wanted to share with everybody that not all white bread is ‘bad.

Kym November 6, 2014 - 11:03 AM

Perhaps, as Laura has requested, you could provide your sources, just to give the article more credibility.

Katrina - The Organised Housewife November 6, 2014 - 1:29 PM

I’ve just added the links to the bottom of the post Kym.

Kym November 6, 2014 - 1:56 PM

Hi Katrina,

Thank you, however the link to the Facebook page is broken, and the Eatforyourhealth links do not actually mention Wonderwhite bread. Further, the linked information doesn’t support a ‘healthy’ label, as the guidelines say with regard to sodium that less than 120mg/100g is best, and WW has 500mg/100g. I encourage you to rewrite your article, still telling us the health benefits of fibre, but promote the product as yummy and fun to eat which is true (as opposed to ‘healthy’ which is not true). Good luck. x

Kym November 6, 2014 - 1:59 PM

Perhaps also rephrase the bit that says WW will supply kids with their daily fibre fi, because it would take 12.5 slices to do that.

Casey November 6, 2014 - 12:00 PM

I’m sorry to break it to you, but foods are not the sum of their parts. As someone who studies biochemistry and nutrition – reading this was painful and disappointing. PLEASE educate yourself on current research BEFORE accepting money from companies to promote their products, especially when they clearly care more about their profits than health.

Also, your title should read “White Bread’s Hidden Goodness” as possessive nouns need an apostrophe.

Rachael November 6, 2014 - 12:04 PM

To be fair, I think Katrina disclosed her source at the outset – the sponsor of the post, Wonder White. We each might judge for ourselves whether we think this to be a credible source of non-biased and complete information. However, Katrina might do well to do the same.

Sara November 6, 2014 - 12:08 PM

Please don’t kid yourself that any type of commercial bread is good for you. Many of the added nutrients firstly cannot be absorbed by our bodies anyway, as they’re in a processed form our body doesn’t recognise. Secondly, commercial breads are still loaded with a stupid amount of additives and preservatives and these chemicals are being linked more and more to contributing significantly to the health problems our society is facing. Now, don’t get me wrong: I occasionally eat white bread and so do my kids. I don’t judge others for what they feed their kids – we are all doing our best as parents. But Wonder White is no more good for you than a good old loaf of $1 Home Brand bread.

Jo November 6, 2014 - 12:12 PM

Rachael, a company such as Wonder White can never be a non-bias, complete source of information. It’s really depressing that sites like The Organised Housewife are taking advantage of mothers like this. Sure, have sponsored posts, but actually do the research prior! When your readers trust you it’s such a low blow to use that against them. White bread is actually one of the worst things you can eat for gut health!

Katrina - The Organised Housewife November 6, 2014 - 1:33 PM

Jo I’m in no way taking advantage of anybody. I received some negative comments about a white bread lunchbox I shared a few weeks ago and agreed to writing this post to share that not all White bread is bad for you. I researched as you can see above defining all the different fibres found in the bread above and their benefits. It’s up to each reader to decide if they feel this is the right bread for their family.

Rachael November 6, 2014 - 2:08 PM

Jo, I absolutely agree 100% with you. Wonder White have a very obvious vested interest in maximising and promoting their claims of health, as does Katrina. Sorry, Katrina, but your ‘research’ smacks of Wonder White-ese (I.e., written by someone from wonder white or a parent/ affiliated company). I don’t mind you seeking sponsors, but I do mind the lack of transparency here, and the trumped-up ‘advice’ thinly veiled as sourced on your own from credible sources. It is only more concerning that you claim the ‘each to their Own’ moral high ground. You’ve lost me as a reader, Katrina.

Christine November 6, 2014 - 12:43 PM

I’d love to give my child wholemeal bread however with a very serious seed and a legume allergy that is never going to be the case. So white bread options with added nutrients is the best option. People should not make judgements on others decision as quite often they do not why that decision was made in the first place. I often feel like I have to explain my decision regard, of all things bread to the judgemental glances from others especially other mothers.

Katrina - The Organised Housewife November 6, 2014 - 1:35 PM

Your right Christine and when I initially shared the lunchbox post a few weeks ago with the white bread I explained I am only using white bread as it was left over from the weekend, justifying it, which really I shouldn’t have to. Like you say, you just have to give your child the best option for them, that must be hard keeping seeds and legumes away from your child.

lisa November 6, 2014 - 1:43 PM

I’ve said it before and I’ll say it again. I’m pretty sure Kat calls herself “The Organised Housewife” not the “Perfect Housewife”. If you don’t like what she shares unfollow, or don’t use that suggestion but most of what she shares is awesome! Take what you need and move on. I hate it when people cannot accept different opinions or ways of doing things.

Katrina - The Organised Housewife November 6, 2014 - 1:45 PM

Thank you Lisa x

Renae November 6, 2014 - 1:58 PM

Not much is more Aussie than a good old sausage in white bread off the BBQ! And our children will not die or become ill from eating them occasionally. I love all the so called nutrition experts who love to shoot down peoples choices. Anything in moderation. We eat a healthy balanced diet and sometimes my kids have soft drink at parties and even fairy bread!

Sophie November 6, 2014 - 4:11 PM

Sponsored by WonderWhite…need I say more!
What a joke!
I enjoy your posts and ideas about keeping organised but I think I’ll take my nutritional advice from people who know what they’re talking about, not being paid off.

Katrina - The Organised Housewife November 6, 2014 - 4:46 PM

Sorry you feel that way Sophie, I thought I was doing the right thing by agreeing to write this post, sharing that not all white breads are so bad.

Aimee and Clint November 6, 2014 - 5:49 PM

Oh wow. We are shocked. White bread GOOD for you? No way! What a disappointment to see this sort of information being promoted by people apparently passionate about health and wellness. No bread is actually good for anyone! Let alone white bread! Please do your research because this information is so incorrect it’s not funny.

Anna November 6, 2014 - 6:03 PM

Kat I am so sad to read all the negative comments, are you OK, it’s such a disgrace that people feel the need to be so horrible. I read the post from top to bottom and read firstly that you normally give your kids wholemeal bread. I have always found your post informative and I think this post does just that. I’m going to make those banana muffins BTW they look good!

Jayne November 6, 2014 - 6:05 PM

Chin up Kat can only imagine how you are feeling right now with these nasty comments, have always loved your blog and just wish I could give you a hug right now. Don’t ever remember reading such nastiness on your page before, thinking of you.

Claire November 6, 2014 - 6:08 PM

This is basically a well written advertisement for Wonder White. It’s so well written that it’s almost convincing. Shame.

Tanya November 6, 2014 - 7:13 PM

Kat I’m sorry of you feel you’ve been unfairly vilified for this post but we’re living in times where there is a growing awareness surrounding the underhanded misinformation being dealt to the public from big food companies. In the past we assumed we could trust their claims but it’s become apparent that we simply can’t and this misinformation has led to un unprecedented rise in diabetes, heart disease and obesity. There is a big difference between food that is a ‘healthier’ option and food that is slightly less unhealthy. Maybe wonder white is slightly less unhealthy but it is far far far from a healthier option.

simon November 7, 2014 - 9:06 PM

Now that is very well said Tanya. We must remain vigilant and sceptical to the promotion and products by big food companies. The internet has offered us our best chance yet to counteract the marketing of industrialised false food, so we must use it diligently and responsibly to share real information.

simon November 7, 2014 - 9:48 PM

Very well said Tanya. We must remain vigilant and sceptical to the promotion and products by big food companies. The internet has offered us our best chance yet to counteract the marketing of industrialised false food, so we must use it diligently and responsibly to share real information.

Jane November 6, 2014 - 8:37 PM

I can’t believe how nasty some people are. Get a life, people.

Naomi November 6, 2014 - 10:12 PM

Wow this is obviously a sponsored post. Paid by Wonder White I am guessing. Love your ‘organised’ posts and ideas but promoting this ‘food’ as healthy is not something I like to read 🙁 I honestly normally enjoy what you write and don’t like to leave negative feedback but it’s just not right to say this is healthy when it’s not. People follow you and are guided by you.

Bec November 6, 2014 - 10:28 PM

Hi Kat, I think your site is great! I love the organising tips! However, I have to say I am disappointed with your article on “white bread can be good” and I think a lot of people are upset with it because of the incorrect information. Perhaps it would have better if you first disclose that it is a sponsored article, and also clarify that “while grain bread is better, there are some white bread which is better than other white bread.” That would have been more accurate than saying “white bread is good”. I am not trying to be mean, or judging you of your food choices. That is none of my business. I am just trying to explain why so many people are upset, they are just upset about the incorrect information.

Katrina - The Organised Housewife November 7, 2014 - 5:32 AM

Hi Bec, thank you for your message, I am open to reading everybody’s feedback. I always disclose at the top of every post if it’s sponsored and did so the moment this post was published, perhaps you missed it at the top right? As you mention above about clarification that was what I was trying to say in the first few paragraphs, perhaps I have very poor writing skills that everybody has misunderstood it, I have not at all said that white bread is healthy in this post. Health is only mentioned in reference to the digestive system. Going to take a fresh new look at all of this again today.

Danielle November 7, 2014 - 2:17 PM

I rarely buy white bread but do agree nothing beats a sausage sandwhich on white bread with some butter and tomato sauce!

Rachael November 7, 2014 - 8:36 PM

Wow it is only BREAD! Does it really matter in comparison to everything else going on in the world?
I didn’t think people were so passionate about bread. Feed your family what you think is best, do you not think that mothers are judged enough about everything.
I agree with Lisa ‘the organised housewife’ not ‘the perfect housewife’ If you don’t like what Kat writes don’t keep reading it!

Kat I hope you are ok after all the nasty comments.

Fran November 8, 2014 - 5:24 PM

Wow! I can’t believe how nasty people are these days.
Instead of judging Kat why don’t you explain to her NICELY what exactly is wrong with Wonder white? Certain people including my self are still learning about Labels and what the heck numbers are on the ingredient lists.
To me her post was very clear. Sponsored by Wonder White and the fact that they do NOT eat white bread everyday.
If you didn’t like her post just skip ahead and focus on the other amazing things she writes about.

Kat you don’t need to justify anything you do and I am quite saddened to see how everyone is attacking you regarding this matter. I have severe allergies to HEALTHY food and more often than not when eating out including at friends places White bread is the only option available with some delicious butter.
Hope you’re OK and big hugs.

Katrina - The Organised Housewife November 10, 2014 - 11:38 AM

Thank you Fran, feeling your hugs x

SawHole November 9, 2014 - 4:14 PM

White bread is responsible for global warming.

Jen November 9, 2014 - 7:09 PM

I don’t think any if the negative posts are nasty, they are just sharing the truth. People are smarter these days, and white bread (or any bread) no matter how the producer tries to market it, is healthy. There are so many other sources to gain fibre from – veges & fruit for one. Those that think the negative posts are nasty just haven’t woken up to the truth yet.

Jen November 9, 2014 - 7:12 PM

*should read ” bread of any type is NOT healthy. Sorry could not edit comment above

Jen November 9, 2014 - 7:20 PM

Mrs Woog that is a great list of disgraces but you forgot to add that the western diet consisting of highly processed “white” grains and misleading information from corporations and governments promoting this has caused the biggest health problems in western civilization, in particular obesity and diabetes

Kylie @ Happytodaymag November 10, 2014 - 9:59 AM

Jen, I disagree. I think the overabundance of food and people just downright eating too much has been the major cause of obesity and diabetes.

Kylie November 10, 2014 - 9:38 AM

wow! Just wow at the vitriol.
I’m guessing that all the haters have NEVER bought a New Idea or a Woman’s Day or AWW or the newspaper, because they contain sponsored information.
Chin Up Kat. Loved it when blogging was more community. Just keep swimming.

Katrina - The Organised Housewife November 10, 2014 - 11:36 AM

Thank you Kylie x

Kylie @ Happytodaymag November 10, 2014 - 12:22 PM

Hey you are so welcome and by the way a Big THANK YOU – reading your blog every couple of days has kept me sane and helped kick my butt into gear as I prepare my house to be sold. Mwah x

Betty November 10, 2014 - 1:02 PM

If people do want to review the actual scientific evidence stating that high fibre (but in particular whole grain) breads are good for you they should probably start by reading pages 44-48 of this: https://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n55_australian_dietary_guidelines_130530.pdf

If they want to find out more they should probably talk to a registered dietitian rather than reading most of the non-scientific stuff you see too often on the internet (I’m looking at you, Pete Evans’ facebook page….).

Mid 30s Life November 10, 2014 - 10:16 PM

Just writing to say I think you’re lovely. White bread, brown bread, no bread, fairy bread, bread with little seeds – whatever – I don’t care. I hope you’re OK and not upset by some of the comments here. X

Simone November 11, 2014 - 5:59 PM

As an Accredited Practising Dietitian and Advanced Sports Dietitian I’m with you all the way Katrina (and Mrs Woog- loved the most recent blog). Yes, I love brown rice and quinoa but for some of my younger clients high fibre white bread, like Wonder White, is a good start to replacing white bread. A work in progress I call it. I thought your article was balanced and I would write something similar on that topic. And no, I’m not paid by any company to say so. Well done Katrina 🙂


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