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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 I'm Wood and as two of us,

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Speaker 1: Jay is leading dieticians, we bring you the Nutrition Couch

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

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

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

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Speaker 1: that she thought it was her terrible food waste to

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Speaker 1: be doing that. Now I see what she's saying. You

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Speaker 1: shouldn't throw away good food, But I think there's often

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Speaker 1: people in the family who need the extra middle of

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Speaker 1: the role and some people who don't, So I myself

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Speaker 1: prefer less bread in the bread roll, but I do

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Speaker 1: like a multi grain and that's my go to. What

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Speaker 1: about you, guys, what do you pick up when you're

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Speaker 1: having some cheeky 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. Yeah.

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

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Speaker 1: I was buying salad miaks 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 home or multi grain, they're great

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

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Speaker 1: People particularly when food is costing a fortune. All right,

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

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Speaker 1: us do this review.

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

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Speaker 2: to bigger 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 not everyone needs a roll. No one needs

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Speaker 2: one point two five of.

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Speaker 1: Roll unless you take the middle out, but that's different.

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Speaker 1: So per roll, it's six hundred and ninety seven Killer Jewels,

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Speaker 1: which is just over one hundred and fifty calories one

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Speaker 1: sixty six calories per serve, five point four grams of protein,

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Speaker 1: which isn't insignificant for a bread based product. One point

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Speaker 1: one grams are fat, very little saturated as you would

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Speaker 1: expect from a basically white bread roll. Thought two grams

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Speaker 1: of carbohydrate, so very similar to two standard slices of bread.

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Speaker 1: Very little sugars. You're a point five which actually we'll

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Speaker 1: have a close look in a second and see if

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Speaker 1: that's added or naturally occurring. One point eight grams of

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Speaker 1: dietary fiber a little bit on the low side, and

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Speaker 1: two hundred and eleven milligrams of sodium ingredients wheat flour,

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Speaker 1: water tiger paste. I think 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 eid 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 thymon 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

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Speaker 1: top 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? No? Is it better than a

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Speaker 1: McDonald's bread roll? Yes, but I'd give it like a

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Speaker 1: six out of ten. It's just typically a white bread

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Speaker 1: roll with a bit of sugar on top. What do

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Speaker 1: 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.

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Speaker 1: Love it if you did not buy these, Yeah.

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Speaker 2: Sophie, we love these. We'd make so if you buy them,

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Speaker 2: she'd buy the whole, the nine grain ones and the

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Speaker 2: tiger rolls. And she'd be like, you kids, choose, and

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Speaker 2: we'd always go for the tiger rolls. And she'd be

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Speaker 2: the anyone's eating them, the dense berg and type ones.

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Speaker 1: But these are good.

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

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Speaker 2: are these are great. My family loves them. We just

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Speaker 2: spent the week a Noser and with David's family as well,

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Speaker 2: and we're getting some tiger rolls. The kids love them,

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Speaker 2: so 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 nitary fiber in something.

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Speaker 2: I like to see some visible whole 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 nutrient perspective, probably,

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Speaker 2: let's be honest, five out of.

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Speaker 1: Ten exactly now and they look cute, we can understand

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Speaker 1: why the kids like them. But this is a nutrition podcast, lie,

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Speaker 1: So let's take a look at some with some slightly

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Speaker 1: stronger nutritionals. So the coal is bakery, high fiber, low

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Speaker 1: GI seven seeds and grain rolls. Now you guys will

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Speaker 1: know these because they've got a massive glycemic symbol on

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Speaker 1: the top and they've got a big flashing high fiber,

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Speaker 1: and a four pack is three fifty, so you do

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Speaker 1: pay a bit more for kind of this density as

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Speaker 1: you would expect per serving one thousand and fifty four

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Speaker 1: killer Jaws, which is one hundred and fifty two calories,

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Speaker 1: so not insignificantly, and like, let's be honest, that's quite

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Speaker 1: a fair whack of calories coming just from the bread

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Speaker 1: before you're adding anything to it. Ten point two grams

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Speaker 1: of protein, so right up there, which we'll assume is

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Speaker 1: from the dense flower and seeds, and will take a

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

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Speaker 1: So you could look at that and think, wow, that's

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Speaker 1: really high and fat for bread. But when we take

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

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

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

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Speaker 1: carbohydrate to the tiger roll thirty gram thirty grams, that's right,

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Speaker 1: zero point eight grams of sugar, so less than a

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Speaker 1: gram eight point eight grams of dietary fiber through the roof,

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Speaker 1: so almost three times is a minimum what we would

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Speaker 1: suggest having. And sodium coming in at two ninety one,

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Speaker 1: just under three hundred, which is a fairly good reference

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Speaker 1: range for a couple of slices of bread. Now we

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Speaker 1: 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, linse 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 bran 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, idise, salt, vegetable oils just right

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Speaker 1: at the and malt, balley flower and the fortified flower.

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Speaker 1: I can't faulted Land. 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 sunflower 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, poet, 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 whitefread rolls or the whole

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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: am I go to a little spanner in the works

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

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

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Speaker 2: It gets everywhere, like I just find sesame seeds on

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Speaker 2: the ground. So we don't buy these as frequently as

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Speaker 2: I would like. We have to be very careful with them,

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Speaker 2: but they absolutely might go to I recommend them to

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Speaker 2: my clients, and I will say that, yes, the calorie

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Speaker 2: amount is higher, say two fifty per role, but I

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Speaker 2: would happily eat one of these and feel very satisfied

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Speaker 2: if I stuffed it with some lean protein and tons

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Speaker 2: of veggies. Versus those tiger roles I could easily eat too.

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Speaker 2: So I find them far more filling and satisfying than

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Speaker 2: the white bread tiger roles. And I think most people

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Speaker 2: would agree that one of these is more than enough

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

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

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Speaker 2: nice roastchicken.

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Speaker 1: And mayo in the Yeah, if you can get your

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Speaker 1: kids to have them. But you do forget that the

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Speaker 1: sesame actually not to self wheneverywhere around me out watch

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Speaker 1: the added sesame to things not to self all right, Now,

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Speaker 1: the third is a really interesting product actually, because I'm

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Speaker 1: well aware of this brand because one of my local

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Speaker 1: supermarkets is Coals and I see it all the time.

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Speaker 1: So this is the Coal's finest by the Rye sour

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Speaker 1: dough roll. So this is kind of their Boots Teak

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Speaker 1: range of breads, and they've got the kind of fresh

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Speaker 1: loaves that have like a paper wrap around them, and

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Speaker 1: they even 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 lyann 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.

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Speaker 2: Of them, the tiger ones are sixty eight, so they're

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Speaker 2: basically 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 Jaws, which is just over three hundred calories just

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Speaker 1: in the role ten point seven grams of proteins, so

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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 lean

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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 directory fiber, so not too bad.

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Speaker 1: And sodium who 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 flour, yeast, vitamins. But they've got

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Speaker 1: no sodium atter on the list.

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Speaker 2: It's a funny one. I think they must haves weird

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Speaker 2: 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: For five hundred milligrams per serving anyway, No, there has.

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Speaker 1: To be some added, absolutely, I imagine it would be

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Speaker 1: I'd I sold as well. Yeah, you know, I do

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Speaker 1: like rye for some of my clients who are a

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Speaker 1: bit sensitive to different flowers. A lot of clients with

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Speaker 1: IBS type signals will do well on RYE. I think

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Speaker 1: if you've got high energy demands, like if you're doing

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Speaker 1: CrossFit training or even sort of marathon training, where you're

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Speaker 1: really trying to get a lot of carbohydrates in relatively

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Speaker 1: small volumes of food, this could be a great product.

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Speaker 1: But I probably wouldn't recommend it to my ladies because

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Speaker 1: it's just too dense in carbohydrate. I'm usually working off

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Speaker 1: about thirty grams per serve, and certainly at three hundred calories.

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Speaker 1: You know, if I'm working on lunches of about three

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Speaker 1: four hundred calories, I've got to get the protein in

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Speaker 1: there as well. I think it's middle ground. I don't

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Speaker 1: think it's a bad product. I'm a bit concerned about

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Speaker 1: the sodium, so as I said, I'd probably only recommend

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Speaker 1: it for active people who need a lot of energy,

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Speaker 1: you know, people who are going on hikes or runners

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Speaker 1: or CrossFit, or people wanting to gain weight. But I

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Speaker 1: certainly preferred generally a whole grain bred roll and certainly

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Speaker 1: something with a much lower carbohydrate load. So I'd give

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Speaker 1: it maybe seven out of ten. I think there's some positives,

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Speaker 1: but there's quite a few negatives overall. Too I mean.

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Speaker 2: It's sort of it's double the size, double the calorie,

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Speaker 2: double the carbohydrate content of the tiger rolls, but at

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Speaker 2: least you're getting a little bit of fiber in there.

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Speaker 2: And like you said, ray is for some people easier

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

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

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

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Speaker 2: if I'm wrong, Suzie, it uses yeased in the ingredient,

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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 slow fermentation process

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

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

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Speaker 2: 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 sourdough.

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Speaker 2: So it's almost like a little bit of a health halo.

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Speaker 2: I think you're not getting the full benefits of something

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Speaker 2: using the proper stata culture plus flower plus water. That's

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

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Speaker 2: just left to ferment and rise over a couple of days.

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Speaker 2: So the actually using the US in this to speed

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Speaker 2: up that process, so you're actually probably not getting the

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Speaker 2: full gut health benefits out of this, all the full

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Speaker 2: benefits from like a lower type perspective either, 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 a little bit of

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

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Speaker 2: it's cold finest range. Just be very careful. And we

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Speaker 2: have actually done a podcast on sado, so flick back

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Speaker 2: through the catalog and have a listen to that one

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Speaker 2: if you're interested in what a true authentic salado recipe

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Speaker 2: should be.

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

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Speaker 1: to it.

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Speaker 2: Almost like a little bit vinegarous.

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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 loaves, 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.

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Speaker 2: Right.

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Speaker 1: Well, that brings us to the end of the Nutrition

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Speaker 1: Couch product review. If you haven't done so, please subscribe

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Speaker 1: product review manual and we're just about to do takeaway

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Speaker 1: and eating out, so that will be out very shortly,

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Speaker 1: so look out for that at the nutritioncouch dot com.

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Speaker 1: And we are going to see you same time, same

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Speaker 1: place on Sunday morning for our weekly regular episode drop

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Speaker 1: have a great week.

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Speaker 2: Catch you next week. The Bust Speed to post second

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Speaker 2: spat speed to Strong