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Speaker 1: Who doesn't love a great roast, chicken and salad bread

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Speaker 1: roll for lunch. And as a matter of fact, Leanne

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Speaker 1: I made this for my very own family this weekend.

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Speaker 1: But there are so many bread rolls to choose from,

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Speaker 1: and I've noticed that there are more and more growing

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Speaker 1: varieties in supermarkets, so it can be really confusing to

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Speaker 1: know which are better nutritionally. So today we're going to

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Speaker 1: take a closer look at three very common bread rolls

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Speaker 1: that you can find in supermarkets and give our review.

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Speaker 1: I'm Susie Burrow and Emilian Wood, and as two of

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Speaker 1: us j IS leading dieticians, we bring you the Nutrition

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Speaker 1: Couch Product Review, a weekly chat on new products and

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Speaker 1: old favorites that you can find in the supermarket. Now, Cleanne,

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Speaker 1: I'll be completely transparent. I am a multi grain bread

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Speaker 1: roll kind of girl, and when I get the bread rolls,

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Speaker 1: actually take the middle out and put more protein and

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Speaker 1: salad in. And I remember a dietician telling me that

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Speaker 1: she thought it was terrible food waste to be doing that.

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Speaker 1: Now I see what she's saying. You shouldn't throw away

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Speaker 1: good food. But I think there's often people in the

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Speaker 1: family who need the extra middle of the role and

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Speaker 1: some people who don't. So I myself prefer less bread

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Speaker 1: in the bread roll, but I do like a multi

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Speaker 1: grain and that's my go to. What about you, guys,

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Speaker 1: what do you pick up when you're having some cheeky

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Speaker 1: chicken rolls on a weekend.

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Speaker 2: Well, I definitely do eat the middle of it, but

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Speaker 2: I will say, rather than wasting it, you could like

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Speaker 2: take it out and make croutons with it.

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Speaker 1: That is actually really smart.

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Speaker 2: You could blend it up, put it in results. Yeah,

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Speaker 2: some bread crumbs.

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Speaker 1: Yeah. I was looking at like some store made crousions

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Speaker 1: because I was buying salad meats and they were so processed.

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Speaker 1: I was like a bit horrified. So that is a

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Speaker 1: really good idea. Actually, now I've got kids who eat

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Speaker 1: the middle of the roll, so it's not a waste issue.

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Speaker 1: But you're right, you know. I often think even stale bread,

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Speaker 1: you can make great crumb with it, rather than buying

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Speaker 1: panco which is quite processed. So that's another little good trick.

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Speaker 1: If you do end up having leftover bread at the

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Speaker 1: end of the week, hole me or multi grain, they're

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Speaker 1: great kroutons and or bread crumbs. So don't throw anything away. People,

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Speaker 1: particularly when food is costing a fortune, all right, Well

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Speaker 1: these bread rolls, and I think Amy has helped us

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Speaker 1: do this review.

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Speaker 2: She has las shout out to Amy. She's moving on

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Speaker 2: to big and better things, So thank you, Amy, You've

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Speaker 2: been a legend. And she's found some good ones today.

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Speaker 2: And two of these are our family favorites in here. Actually,

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Speaker 2: i'll say all three of them we use in my

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Speaker 2: family regularly. So yeah, she's picked some goodies today.

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Speaker 1: Great. Okay, Well, the first one we're looking at is

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Speaker 1: the Coals Bakery Tiger Rolls, which of course are those

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Speaker 1: ones with the cheeky tiger looking spots on top.

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Speaker 2: It's love them.

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Speaker 1: It's a six pack for two dollars fifty. A serving

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Speaker 1: size is one role, which is about sixty eight grams,

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Speaker 1: which is not dissimilar to a couple of slices of bread.

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Speaker 1: Let's we'll do per roll, I think, rather than per

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Speaker 1: hundred grams. Are you happy with that?

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Speaker 2: Yeah, because everyone needs a roll. No one needs one point.

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Speaker 1: Two five of roll unless you take the middle out,

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Speaker 1: but that's different. So per roll, it's six hundred and

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Speaker 1: ninety seven killer jewels, which is just over one hundred

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Speaker 1: and fifty calories. One sixty six calories per serve, five

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Speaker 1: point four grams of protein, which isn't insignificant for a

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Speaker 1: bread based product. One point one grams are fat, very

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Speaker 1: little saturated as you would expect from a basically white

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Speaker 1: bread roll. Thought two grams of carbohydrates, so very similar

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Speaker 1: to two standard slices of bread. Very little sugar. You're

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Speaker 1: a point five which actually we'll have a close look

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Speaker 1: in a second and see if that's added or naturally occurring.

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Speaker 1: One point eight grams of dietary fiber a little bit

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Speaker 1: on the low side, and two hundred and eleven milligrams

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Speaker 1: of sodium ingredients wheat flour, water tiger paste I think

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Speaker 1: that actually comes from a tiger.

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Speaker 2: No.

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Speaker 1: Tiger paste is six percent made with water, rice flour,

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Speaker 1: and sugar, yeast and iid ice salt. So it's not

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Speaker 1: dissimilar to when you get a crunchy muffin and put

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Speaker 1: the crumble on top, where you would mix some butter,

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Speaker 1: some flour and some sugar to get that. So here

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Speaker 1: they're giving you that crunchy hundred top by some rice

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Speaker 1: flour and crystallizing that with a bit of sugar. So

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Speaker 1: that's where those sugars are coming from And then on

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Speaker 1: top of that, we've got some yeast i'dised salt, wheat, gluten,

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Speaker 1: vegetable oil, yellow pea flour which is interesting, and some

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Speaker 1: fortified vitamin, some folic acid and thymone which is in

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Speaker 1: routinely fortified in flour in Australia. Oh yeah, I don't

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Speaker 1: like a roll that's got less than three grams of

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Speaker 1: dietary fiber per serve. We all love a tiger crunchy top.

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Speaker 1: It basically a bit of sugar. Would it be my

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Speaker 1: go to?

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Speaker 2: No?

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Speaker 1: Do I buy it?

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Speaker 2: No?

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Speaker 1: Is it better than a McDonald's bread roll? Yes, but

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Speaker 1: I'd give it like a six out of ten. It's

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Speaker 1: just typically a white bread roll with a bit of

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Speaker 1: sugar on top. What do you reckon?

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Speaker 2: I must say I grew up on these rolls, you know,

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Speaker 2: roast chicken, salad, these rolls, bit of mayo. Love it

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Speaker 2: if you did not buy these, Yeah, Sophie, we love these.

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Speaker 2: We'd make so if you buy them, she'd buy the whole,

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Speaker 2: the nine grained ones and the tiger rolls. And she'd

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Speaker 2: be like, you kids, choose, and we'd always go for

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Speaker 2: the tiger rolls. And she'd be the everyone's eating them,

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Speaker 2: the dense bergan type ones. But these are good. These

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Speaker 2: are good, Like from a taste perspective, like, these are

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Speaker 2: these are great. My family loves and we just spent

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Speaker 2: the weeked Nooser and with David's family as well, and

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Speaker 2: we're getting some Tiger rolls. The kids love them, so

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Speaker 2: you know they taste great, But let's be honest, nutritionally,

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Speaker 2: they're not great. I mean, the amount of added sugar

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Speaker 2: is very low. It's not like we're putting a sugar

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Speaker 2: coating on there. It's a new point five Graham's per serving,

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Speaker 2: so it's very low. But I think from a nutrient

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Speaker 2: density perspective, there's nothing much there. It really is just

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Speaker 2: a white bread roll. So you're getting some energy from

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Speaker 2: some carbs and that's pretty much about it. Like you,

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Speaker 2: I like at least three grams of dietary fiber and something.

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Speaker 2: I like to see some visible hoole grains in there,

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Speaker 2: which helps support our gun health, and I'm not really

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Speaker 2: seeing much of either of those in these roles. So

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Speaker 2: from a taste perspective of ten out of ten nuturing perspective, probably,

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Speaker 2: let's be honest, five.

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Speaker 1: Out of ten exactly now and they look cute, we

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Speaker 1: can understand why the kids like them. But this is

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Speaker 1: a nutrition podcastle it. So let's take a look at

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Speaker 1: some with some slightly stronger nutritionals. So the coal is bakery,

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Speaker 1: high fiber, low GI seven seeds and grain rolls. Now,

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Speaker 1: you guys will know these because they've got a massive

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Speaker 1: glacemic symbol on the top and they've got a big

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Speaker 1: flushing high fiber and a four pack is three fifty,

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Speaker 1: so you do pay a bit more for kind of

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Speaker 1: this density as you would expect per serving one thousand

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Speaker 1: and fifty four killer jewel, which is one hundred and

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Speaker 1: fifty two calories, so not insignificantly, and like, let's be honest,

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Speaker 1: that's quite a fair whack of calories coming just from

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Speaker 1: the bread before you're adding anything to it. Ten point

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Speaker 1: two grams of protein, so right up there, which we'll

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Speaker 1: assume is from the dense flower and seeds, and will

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Speaker 1: take a look in a second. Seven point six grams

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Speaker 1: are fat. So you could look at that and think, wow,

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Speaker 1: that's really high in fat for bread. But when we

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Speaker 1: take a look at the saturated fat, it's very low.

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Speaker 1: It's just over one so most of it's coming from

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Speaker 1: long chain seeds as we would expect very similar amount

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Speaker 1: of carbohydrate to the tiger roll thirty gram thirty grams,

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Speaker 1: that's right, zero point eight grams of sugar, so less

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Speaker 1: than a gram eight point eight grams of dietary fiber

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Speaker 1: through the roof, so almost three times is a minimum

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Speaker 1: what we would suggest having. And sodium coming in at

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Speaker 1: two ninety one, just under three hundred, which is a

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Speaker 1: fairly good reference range for a couple of slices of bread.

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Speaker 1: Now we have a little look at the ingredients. It's wheat, flour,

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Speaker 1: water seeds at twenty one percent, which is massive, lint seeds,

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Speaker 1: sunflower seeds, sesame poppy, so you are getting a massive

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Speaker 1: dose of long chain Amega three fats wheat brand pretty

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Speaker 1: high up there too, which is bumping up that dietary

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Speaker 1: fiber and giving that bread roll that sort of brown

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Speaker 1: deep look and taste texture in the mouth. Three point

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Speaker 1: five percent whole grain kibbled rye, kibbled wheat, wheat flake, wheat,

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Speaker 1: gluten yees, maize, semolina, idied salt, vegetable oils just right

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Speaker 1: at the and malt valley flower and the fortified flower.

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Speaker 1: I can't faulted leand I'd give it a ten out

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Speaker 1: of ten straight away. If you've got people who like

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Speaker 1: this and more eat it, it is an outstanding role.

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Speaker 1: The carbohydrates spot on, the protein's really high. Yes, the

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Speaker 1: calories are high, but you're basically getting a dose of

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Speaker 1: good fat in this as well. It's a relatively cost

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Speaker 1: effective way to get good fats because I hear a

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Speaker 1: lot of my clients spying chi are and some flower seeds.

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Speaker 1: Now they're not inexpensive as ingredients. Now you can get

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Speaker 1: all of those from a good quality bread or cereal

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Speaker 1: and you're absolutely getting it with these products, which justifies

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Speaker 1: the price point. But I can't fold it. I'd give it.

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Speaker 1: I'd give it a ten out of ten. What do

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Speaker 1: you reckon?

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Speaker 2: And even for the price point, it's less than a

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Speaker 2: dollar per role, So yes, it is more expensive than

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Speaker 2: say the Standard Coals brand white frind rolls or the

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Speaker 2: Standard Coals brand wholemeal bread rolls, but it's still fairly

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Speaker 2: I think affordable for most people, you know, less than

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Speaker 2: a dollar per role. For me, I'm more than happy

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Speaker 2: to spend that. These are my absolute favorite ones. These

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Speaker 2: are my go to a little spanner and the works

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Speaker 2: me has a sesame allergy, so I had to be

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Speaker 2: very careful. These sesame is just an absolute bugger. It

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Speaker 2: gets everywhere, like I just find sesame sea's on the ground.

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Speaker 2: So we don't buy these as frequently as I would like.

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Speaker 2: We have to be very careful with them, but they

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Speaker 2: absolutely might go to I recommend them to my clients,

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Speaker 2: and I will say that, yes, the calorie amount is higher,

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Speaker 2: say two fifty per role, but I would happily eat

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Speaker 2: one of these and feel very satisfied if I stuffed

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Speaker 2: it with some lean protein and tons of veggies. Versus

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Speaker 2: those tiger roles I could easily eat too. So I

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Speaker 2: find them far more filling and satisfying than the white

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Speaker 2: bread tiger roles. And I think most people would agree

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Speaker 2: that one of these is more than enough versus when

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Speaker 2: you're just using like a smaller white bread role. Most

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Speaker 2: people would happily eat two, particularly if it's got nice

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Speaker 2: roast chicken and mayo in that.

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Speaker 1: Yeah, and if you can get your kids to have them.

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Speaker 1: But you do forget that the sesame actually not to

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Speaker 1: self when everywhere around me out watch the added sesame.

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Speaker 1: Two things not to self all right, now. The third

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Speaker 1: is a really interesting product actually, because I'm well aware

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Speaker 1: of this brand because one of my local supermarkets is

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Speaker 1: Coals and I see it all the time. So this

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Speaker 1: is the Coal's finest by Rye sour dough roll. So

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Speaker 1: this is kind of their boot take range of breads,

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Speaker 1: and they've got the kind of fresh loaves that are

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Speaker 1: have like a paper wrap around them, and they even

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Speaker 1: do a beautiful hot cross bun coming into Easter. Now,

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Speaker 1: this is a three pack at four dollars. Now, they're

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Speaker 1: quite large, LeAnn, so I'm just having a look. They're

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Speaker 1: more one hundred and thirty grams per roll. That is

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Speaker 1: kind of is it double some of.

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Speaker 2: Them, the tiger ones are sixty eight, so they're basically

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Speaker 2: double a tiger.

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Speaker 1: Yeah, so they're almost double the density. So straight away

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Speaker 1: I'm a little bit concerned about that because of just

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Speaker 1: the density of flour in a product that that's that heavy.

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Speaker 1: And sure enough, if we look per serving, it's over

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Speaker 1: one hundred grams. So it's twelve hundred and eighty four

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Speaker 1: killer jawls, which is just over three hundred calories just

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Speaker 1: in the role. Ten point seven grams of proteins are

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Speaker 1: not dissimilar to the grainy variety one point three grams

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Speaker 1: are fat and less than a gram saturated, but LeAnn

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Speaker 1: carbohydrate wrise fifty nine grams, so double the carbohydrate and

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Speaker 1: the equivalent of at least four slices of regular bread

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Speaker 1: in a single roll, two point three grams of sugars,

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Speaker 1: five point six grams of directary fiber, so not too bad,

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Speaker 1: and sodium poor for ninety four milligrams. That's almost a

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Speaker 1: quarter of your recommended daily intake just coming from your

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Speaker 1: bread roll. Now under it tastes good. Water wheat flour,

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Speaker 1: rye flour, wheat, malt, flower yeast, vitamins. But they've got

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Speaker 1: no sodium added on the list.

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Speaker 2: It's a funny one. I think they must have t

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Speaker 2: weird because it's definitely added sodium.

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Speaker 1: And then, yeah, you wouldn't normally see a bread roll

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Speaker 1: without sodium added, at least in a small amount.

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Speaker 2: Not for five hundred milligrams per serving anyway, No, there has.

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Speaker 1: To be some added, absolutely, and.

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Speaker 2: I imagine would be id I sold as well.

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Speaker 1: Yeah, you know, I do like rye for some of

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Speaker 1: my clients who are a bit sensitive to different flowers.

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Speaker 1: A lot of clients with IBS type signals will do

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Speaker 1: well on RYE. I think if you've got high energy demands,

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Speaker 1: like if you're doing CrossFit training or even sort of

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Speaker 1: marathon training, where you're really trying to get a lot

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Speaker 1: of carbohydrates in relatively small volumes of food, this could

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Speaker 1: be a great product. But I probably wouldn't recommend it

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Speaker 1: to my ladies because it's just too dense in carbohydrate.

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Speaker 1: I'm usually working off about thirty grams per serve, and

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Speaker 1: certainly at three hundred calories. You know, if I'm working

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Speaker 1: on lunches of about three four hundred calories, I've got

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Speaker 1: to get the protein in there as well. I think

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Speaker 1: it's middle ground. I don't think it's a bad product.

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Speaker 1: I'm a bit concerned about the sodium, so as I said,

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Speaker 1: I'd probably only recommend it for active people who need

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Speaker 1: a lot of energy, you know, people who are going

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Speaker 1: on hikes or runners or CrossFit or people wanting to

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Speaker 1: gain weight. But I certainly preferred generally a whole grain

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Speaker 1: bread roll and certainly something with a much lower carbohydrate load.

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Speaker 1: So I'd give it maybe seven out of ten. I

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Speaker 1: think there's some positives, but there's quite a few negatives

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Speaker 1: overall too.

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Speaker 2: I mean, it's sort of. It's double the size, double

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Speaker 2: the calorie, double the carbohydrate content of the tiger rolls,

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Speaker 2: but at least you're getting a little bit of fiber

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Speaker 2: in there. And like you said, ray is for some

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Speaker 2: people easier tolerated than some of the weak flowers as well,

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Speaker 2: even though it is predominantly weak flower on the label,

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Speaker 2: so just be cautious of that. It also now correct

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Speaker 2: me if I'm wrong, Suzie, it uses yeused in the ingredients,

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Speaker 2: so it's not a traditional sour dough. They've used years

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Speaker 2: to speed up that fermentation process. So if you're using

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Speaker 2: it from an IBS perspective, because you're a little bit

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Speaker 2: more sensitive, generally, the starter culture and that slow fermentation

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Speaker 2: process shouldn't be using any wheat, and that's what actually

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Speaker 2: allows the body to digest it a little bit easier.

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Speaker 2: So some sensitive tummies do well with traditional types of sowdough.

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Speaker 2: But correctly, if I'm rose Zuzzy, this uses wheat, so

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Speaker 2: I wouldn't say that this is a traditional type of

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Speaker 2: sowdo So it's almost like a little bit of a

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Speaker 2: health halo. I think you're not getting the full benefits

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Speaker 2: of something using the proper stata culture plus flower plus water.

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Speaker 2: That's all that is really in a traditional sourdough, and

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Speaker 2: then it's just left to ferment and rise over a

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Speaker 2: couple of days. So the actually using the US in

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Speaker 2: this to speed up that process, so you're actually probably

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Speaker 2: not getting the full gut health benefits out of this,

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Speaker 2: all the full benefits from like a lower gipe perspective either,

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Speaker 2: I would imagine.

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Speaker 1: Yeah, good call out. Actually good call out, because the

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Speaker 1: supermarkets and even some mainstream bread brands will have sourdo

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Speaker 1: on the label, and as we said, it doesn't necessarily

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Speaker 1: have that century old starter culture driving it. And there

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Speaker 1: certainly no culture listed here as a true sour dough

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Speaker 1: that you would get from an authentic sour dough bakery.

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Speaker 1: So absolutely right.

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Speaker 2: A little bit of a health hal a little bit

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Speaker 2: of a health halo, and they're charging for it. You know,

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Speaker 2: it's cold finest range.

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Speaker 1: Just be very careful.

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Speaker 2: And we have actually done a podcast on salado, so

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Speaker 2: flick back through the catalog and have to listen to

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Speaker 2: that one if you're interested in what a true authentic

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Speaker 2: salado recipe should be.

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Speaker 1: If it doesn't have a real tangy kind of smell.

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Speaker 2: To it, almost like a little bit vinegarious.

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Speaker 1: Yeah, it's not the best quality sourdough. And my good

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Speaker 1: Italian friends will go around Sydney sniffing the lows, so

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Speaker 1: they're all over it. If it doesn't have a strong smell,

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Speaker 1: they're not into it at all. All right, Well, that

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Speaker 1: brings us to the end of the Nutrition Couch product review.

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Speaker 1: If you haven't done so, please subscribe and continue to

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Speaker 1: tell your friends. We continue to grow and we have

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Speaker 1: a new product just about to launch in the next

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Speaker 1: couple of weeks. We recently released our product review manual

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Speaker 1: and we're just about to do takeaway and eating out,

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Speaker 1: so that will be out very shortly, so look out

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Speaker 1: for that at the nutritioncouch dot com. And we are

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Speaker 1: going to see you same time, same place on Sunday

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Speaker 1: morning for our weekly regular episode drop have a great week,

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Speaker 1: catch you next week. The Bustle Spin, Second Span, Second

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Speaker 1: stor