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Speaker 1: What type of bread do you buy? Is it wholemeal,

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Speaker 1: is it salado? Maybe it's multigram, or maybe it's high

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Speaker 1: five or one. There are many, many varieties of bread

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Speaker 1: in our supermarket, so this week we take a closer

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Speaker 1: look at three popular bread varieties and the pros and

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Speaker 1: cons of each. Hi, I'm Leanne Wood and I'm Sissy

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Speaker 1: Barrow and it's still of Australia's leading dieticians. We bring

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Speaker 1: you the Nutrition Count Product Review, a weekly chat on

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Speaker 1: new products and old favorites that you can find at

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Speaker 1: the soupermarket. So bread, Susie. We have done a lot

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Speaker 1: of bread in the product review is but I must

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Speaker 1: say I'm a big bread fan. Love some bread with

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Speaker 1: my eggs, love some bread with a bit of peeb

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Speaker 1: on it. Although a now Judames allergies, I don't have

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Speaker 1: that as much, but I do love bread, are you Obviously?

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Speaker 1: I would imagine with two twin boys who are growing

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Speaker 1: very quickly, you would have a lot of bread loaves

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Speaker 1: in your household.

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Speaker 2: Oh my god, Lean, I'm using so much more bread

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Speaker 2: than I ever used to. So now they'll have a

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Speaker 2: sandwich every day and toast and then often like they

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Speaker 2: want more sandwiches, you know what I mean. Like, they're

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Speaker 2: so hungry, so I buy for them just plain a

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Speaker 2: whole meal, high fiber. Now, if you ask me before

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Speaker 2: I had kids, if I would have given them what

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Speaker 2: sort of bread, I would have said multi grade, But

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Speaker 2: of course it's so different in reality. So I'm happy

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Speaker 2: because one of mine's a little bit sensitive on the tummy.

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Speaker 2: I've just given them a smooth hole meal and they

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Speaker 2: love it. To be honest, they've never really had white bread.

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Speaker 2: It's not like they asked me for it, and I,

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Speaker 2: you know, for the family, it's good. I sort of

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Speaker 2: can find it anywhere. It's nice and soft and goes

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Speaker 2: nicely with their topping if it's ham or peanut butter

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Speaker 2: or even vegemant. For school myself, though, I like a

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Speaker 2: dense grain. If I am having eggs, I'll either buy

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Speaker 2: a bakery loaf, you know, and use it for a

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Speaker 2: few days, like one of those expensive Artisian loaves that

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Speaker 2: you think, how can I a loaf of bread costs

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Speaker 2: that much? But it's just delicious, and my kids love

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Speaker 2: that crunchy grain bread as well, so that's good. Or

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Speaker 2: I'm sort of a soylin fan, you know, if I

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Speaker 2: was going to buy loaf bread for me, I don't

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Speaker 2: normally use it. I'd just be more likely to use

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Speaker 2: what's in the house with the boys. But yeah, probably

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Speaker 2: a treat loaf, you know, every week or so. It

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Speaker 2: would be a freshly baked Autesian loaf that's just delicious

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Speaker 2: with like some fresh goats, cheese and tomato, like so good.

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Speaker 1: Love it, love it all. Right, Well, we have got

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Speaker 1: a couple of different varieties today. We've chosen a whole meal,

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Speaker 1: a white high fiber, and a nine grain loaf. So

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Speaker 1: the first one we've got is the Abbot's Bakery Farmhouse

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Speaker 1: whole mial. So this one is four dollars thirty roughly

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Speaker 1: it Colson more Worth. It's a seven fifty gram loaf,

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Speaker 1: and I think, I mean there will behold we do

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Speaker 1: per serving because serving size is two slices. Two slices, yeah,

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Speaker 1: I think so, yeah, Okay, so serving size is two slices.

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Speaker 1: So what's up with the ingredients? So it is whole meal,

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Speaker 1: a whole grain, wheat flour sixty five percent, so a

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Speaker 1: good percentage of wheat flour in that grain flour, followed

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Speaker 1: by water. Bakers used canola oil vinegar, idized salt, fermented

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Speaker 1: wheat flour, soy flour, more wheat flour. It's the third

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Speaker 1: time they've mentioned wheat flour. Some amulsifiers and some vitamins.

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Speaker 1: They've got added diamond and folic acid, and that's very common,

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Speaker 1: very common to see those added vitamins in our bread

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Speaker 1: loaves in Australia. Thyamine and pholic acid is something that

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Speaker 1: a lot of people can be lower, particularly if you

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Speaker 1: have a less than optimal diet, particularly if you're a

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Speaker 1: big drinker. And I think a lot of the research

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Speaker 1: did find that a lot of people who were low

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Speaker 1: in thiamine and folic acid were people who had poor

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Speaker 1: quality diets and who did drink a lot of alcohol,

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Speaker 1: and bread was a cheap and easy product to fortify

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Speaker 1: that with. So it's very common to actually see these

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Speaker 1: added vitamins in loaves of bread in Australia. So I

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Speaker 1: would say fairly clean ingredient list from a ingredient perspective,

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Speaker 1: and then per serving, So one serving is eighty four grams,

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Speaker 1: and we're going to assume that's two slices of bread.

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Speaker 1: I would imagine eighty four grams. Yes, yeah, yeah, So

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Speaker 1: energy wise, We've got eight hundred and thirty one kilodule,

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Speaker 1: so just over two hundred calories, seven point seven grams

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Speaker 1: of protein for two slices, two point six grams of

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Speaker 1: fat with zero point four grams being saturated, thirty two

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Speaker 1: point eight grams of carbohydrate, which is fairly standard. It's

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Speaker 1: about roughly, you know, what you would say is two

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Speaker 1: rough serves of car hydrates, two point one grams of sugar,

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Speaker 1: that being just naturally occurring sugars, five point nine grams

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Speaker 1: of dietary fiber, and three hundred and nineteen milligrams of sodium,

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Speaker 1: which I think is probably, you know, fairly fairly average

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Speaker 1: for two slices of bread. So overall, I think this

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Speaker 1: is a fairly great product. I wouldn't say I'm giving

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Speaker 1: it ten out of ten. I'm not giving it all

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Speaker 1: gold stars, but I definitely give it sort of a

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Speaker 1: seven or eight. I can't really fault it. I definitely

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Speaker 1: do think there are better nutrition wise products on the market.

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Speaker 1: But I think it's a nice family friendly loaf. You know,

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Speaker 1: growing up, my family was much like you. My dad

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Speaker 1: didn't like the multi grain because he hated the seeds

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Speaker 1: getting stuck in his teeth. So we were very much

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Speaker 1: mum used to bias whole meal loaves growing up, so

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Speaker 1: I'm very much used to wholemeal bread. You write it

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Speaker 1: is a little bit of an easier texture for some

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Speaker 1: people to manage, particular children and older people particularly they

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Speaker 1: have benches. So I think it's a good, well rounded product.

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Speaker 1: What do you think?

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Speaker 2: Yeah, I don't disagree. I think that the interesting thing

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Speaker 2: is that you know, as soon as you're growing a

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Speaker 2: plain whole meal bread that doesn't have any specific health angle.

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Speaker 2: So for example, if you're buying a soylin seed loaf

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Speaker 2: or a high protein loaf, you know, or even a

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Speaker 2: loaf that's had nutrients like extra vitamins added, you can

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Speaker 2: justify I feel at a higher price point for me,

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Speaker 2: this is just a plain wholemeal bread. It's got a

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Speaker 2: good amount of dietary fiber coming in almost six grams

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Speaker 2: per two slices, which is outstanding, but there's nothing remarkable

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Speaker 2: about it. The sodium is actually reasonably low. It's quite

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Speaker 2: good for bread. Yes, you look at the ingredient list

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Speaker 2: and you think it's not overly clean, but it's pretty

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Speaker 2: you know, innocent, there's nothing really there. I'd be concerned

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Speaker 2: about but four dollars thirty, I'd say we'll buy the

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Speaker 2: no name brand wholemeal bread for two bucks. You know,

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Speaker 2: I think in common times where budgets are so important

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Speaker 2: and we're spending so much money on food, four dollars

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Speaker 2: thirty for a loaf for me is quite a loth

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Speaker 2: for a family, And when you're not getting any super

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Speaker 2: period nutritional profile, you'd be better in my mind to

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Speaker 2: buy the coals or woolies no name hole meal for

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Speaker 2: half the price. But that's more of a budget issue

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Speaker 2: than nutritionally. It's a strong bread, you know. I'd buy

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Speaker 2: this bread and feed it to my family. It's it's

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Speaker 2: not the one I opt for because I like my

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Speaker 2: SELFI and a thinner slice. These slices are quite thick,

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Speaker 2: and I think it's important for kids in particular that

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Speaker 2: we offer them small bread because if you think back

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Speaker 2: to bread back in the eighties, it was thirty gram slices,

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Speaker 2: so sixty grams and this is, you know, twenty thirty

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Speaker 2: percent more than that, and that adds up, and I

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Speaker 2: think it's quite large, particularly for kids. But there's nothing wrong.

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Speaker 2: I'd give it a seven out of ten. There's better

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Speaker 2: breads there's worse breads, and it's it's got a good

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Speaker 2: amount of fiber and that's one of the most important things.

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Speaker 2: And it's got a good amount of holemeal flower. So yeah,

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Speaker 2: pretty good greed, all right. Same product is an interesting one.

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Speaker 2: I feel like it's something that I think was specifically

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Speaker 2: developed with some key nutrient and macro targets in range.

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Speaker 2: So it is the Coals Bakery fifty percent lower carb

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Speaker 2: white toast loaf. So it's a thicker slices. It's three

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Speaker 2: dollars fifty for the loaf. And when we look at

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Speaker 2: the ingredients, water is our first ingredient, which I think

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Speaker 2: is interesting for bread, followed by a modified wheat starch

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Speaker 2: and obviously we don't know how they've modified it, but

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Speaker 2: they've modified it in this case to get a ton

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Speaker 2: more fiber in there and a lot less carbohydrate in there.

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Speaker 2: The modified wheat starch is followed by wheat flour, wheat gluten,

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Speaker 2: wheat fiber, more wheat fiber, yuased sesame seeds, some idized salt,

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Speaker 2: canola oil, thyamon, and folic acid. And there's this disclaimer

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Speaker 2: on here saying that the Coals fifty percent lower carb

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Speaker 2: white loaf has fifty percent last carbohydrates and the coal

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Speaker 2: standard white loaf of bread. So when we look at

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Speaker 2: the nutritionals per serving, which is two slices, is five

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Speaker 2: hundred and ninety three killer jewels, so around one hundred

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Speaker 2: and forty calories, so a lot, I would say, a

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Speaker 2: lot less, you know, than the two slices of the

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Speaker 2: Abbot's whole meal that we just discussed. Now, protein wise,

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Speaker 2: we've got six point six grams. We've got one point

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Speaker 2: seven grams, so quite low fat, with point five of

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Speaker 2: that being saturated, fifteen point six grams of carbohydrate, so yes,

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Speaker 2: about fifty percent less carbohydrate. Then again, a traditional standard

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Speaker 2: white or wholemeal loaf are nineteen grams of dietary fiber

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Speaker 2: am I reading that right? That is insanely high with

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Speaker 2: two hundred and seven milligrams of sodium. So that dietary

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Speaker 2: fiber is coming from the modified wheat starch as far

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Speaker 2: as I'm aware, SUSI, plus a little bit of that

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Speaker 2: wheat flour and some wheat fibrins and wheat glutens. So

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Speaker 2: it's very much how they make you know, the high

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Speaker 2: fiber type passes as well. They're using a lot of

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Speaker 2: modified wheat, starch and fiber in there, so I would

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Speaker 2: almost call it one of those fake fiber products. So, yes,

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Speaker 2: you're getting in a lot of dietary fiber, but it's

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Speaker 2: not the good type of stuff like the whole grains

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Speaker 2: and the lentils and the nuts and the seeds that

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Speaker 2: we know can actually positively impact our gut health. And

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Speaker 2: for some people that's a heck of a lot of fiber

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Speaker 2: and one load. So there are definitely positives to this

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Speaker 2: low carbohydrate.

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Speaker 1: If you need it. It's lower calorie if you need it.

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Speaker 1: But to me, Susie, it really is just a white

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Speaker 1: loaf when you look at it. Despite the high fiber content,

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Speaker 1: there's none of that whole grain real goodness in there

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Speaker 1: that I'd prefer to see in something with a really

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Speaker 1: high fiber profile.

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Speaker 2: What do you think, Well, I put it in here

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Speaker 2: for a reason because I find it fascinating because a

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Speaker 2: little while ago, Klin of mine said to me, I'm

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Speaker 2: buying the Coals white low car bread and I was like, no,

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Speaker 2: it doesn't exist, Like no, I swear to God. So

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Speaker 2: I went to Coals and I was looking at this

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Speaker 2: label and I just was like, this cannot be right.

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Speaker 1: Like there is.

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Speaker 2: It's just no, it's so strange. And and I actually

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Speaker 2: messaged the one of the ditesians that Coals and ask

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Speaker 2: her about it. Because bread is not made in seven

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Speaker 2: hundred factories, you know what I mean, there's one or

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Speaker 2: two companies that will be making all the bread, whether

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Speaker 2: it's Audi, whether it's Coals, And I was like, is

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Speaker 2: this are these nutritionals right? It seems such an odd

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Speaker 2: mix because it's not overly low carb, as we've mentioned

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Speaker 2: in the potty before. You know, low carb for me

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Speaker 2: is in bread like five grams or less pursue slices.

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Speaker 2: This is still fifteen so you're getting two slices like

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Speaker 2: half the amount, which is what it's advertised as. So

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Speaker 2: that's kind of weird because it's not low carb. But

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Speaker 2: then all this weird fiber, which you're arguing is not

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Speaker 2: digested and good for gut health. But as you've described it,

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Speaker 2: so heavily processed, you're not getting any of the whole

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Speaker 2: grain benefits of bread. If I'm wanting bread, I want

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Speaker 2: actual bread, not this sort of mix of process nutritionals

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Speaker 2: to give that. And I see this, we see this

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Speaker 2: in wraps a lot. Any of those kind of lower

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Speaker 2: carb wraps, so using these kind of really complicated formulations

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Speaker 2: to add all this fiber back in. And I would

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Speaker 2: never give someone two slices of bread with nineteen grams

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Speaker 2: of fiber, Like if they're sensitive, it's going to blow

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Speaker 2: their gut up. Like if you're having a sandwich, it's

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Speaker 2: got like lots of salad on it. So say, let

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Speaker 2: us leaves plus tomato plus beet s troit plus had

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Speaker 2: that fiber. You're getting a sandwich with like twenty five

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Speaker 2: grams of fiber. It's I'm insane. So I'm really not

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Speaker 2: quite sure who this product is targeted to because it's

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Speaker 2: white and then like fifty half the amount of carb,

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Speaker 2: Like what sort of family is buying white bread and

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Speaker 2: they want less car? He's buying that, So I find

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Speaker 2: it just fascinating, and I would never I don't recommend

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Speaker 2: white bread. I don't care what it is, whether it's

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Speaker 2: sour doough, whether it's I don't think white bread is

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Speaker 2: good for us. It doesn't have any of the nutritions

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Speaker 2: of whole grain. And yeah, I don't recommend or use

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Speaker 2: this product, So I'm interested to hear if anyone does,

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Speaker 2: because I just can't even imagine who's buying it, And I.

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Speaker 1: Think I really see it targeted to those gym populations

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Speaker 1: who are those like big macro trackers, you know, the

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Speaker 1: macro people who are like, I just got to get

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Speaker 1: my macros. I've got to get my fiber and got

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Speaker 1: to get my protein and got to keep my carbs lower.

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Speaker 1: I see it marketed at a lot of the gym

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Speaker 1: population who are macro trackers, who, if I'm being honest,

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Speaker 1: I really obsessed with the macros but not really looking

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Speaker 1: at things like the micronutrients and ingredients too much. They're

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Speaker 1: doing a lot of scanning of labels, inputing into something

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Speaker 1: like my Fitness Pal, and as long as it fits

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Speaker 1: their macros, they're pretty happy with it. And from a

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Speaker 1: general health perspective, we've talked about it before in the

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Speaker 1: Potti Susie, we don't love it because you don't really

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Speaker 1: consider things like ingredients and micro nutrients and that sort

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Speaker 1: of thing. So it's not something I must admit I've

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Speaker 1: ever recommended, and I probably don't see myself recommending it

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Speaker 1: in the future, but it is certainly an interesting product,

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Speaker 1: and I think again, I would say a lot of

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Speaker 1: parents I have had a lot of parents who have

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Speaker 1: fussy kids, and they do use something like you know,

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Speaker 1: the tip top white high fiber loaf, all this one

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Speaker 1: as a high fiber option for their kids. But I

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Speaker 1: do think there's so many better ways to get in fiber,

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Speaker 1: even for fussy eaters than something like a loaf like this.

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Speaker 1: I would still be trying to encourage you know, whole

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Speaker 1: meal or even if it's one slice of normal white bread,

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Speaker 1: one slice for wholemeal bread together in a sandwich to

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Speaker 1: kind of ease them into that I think is a

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Speaker 1: better option. That's something my mum used to do until

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Speaker 1: we grew up a little bit and you know, tolerated

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Speaker 1: the whole meal a little bit more. She kind of

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Speaker 1: used to mix one slice of each in a sandwich,

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Speaker 1: so we sort of felt like we're getting fifty percent

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Speaker 1: of what we wanted, fifty percent of what she wanted.

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Speaker 2: And I do think I'd be a bit concerned giving

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Speaker 2: that bread to kids at nineteen grams fiber or a

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Speaker 2: so much time, and I think they would have potentially

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Speaker 2: abdominal distress in some cases. So yeah, I do think

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Speaker 2: you have to be careful with some of these formulated

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Speaker 2: products for kids. Some of these high protein, lower carb

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Speaker 2: foods are not appropriate. They're weigh too much, and in

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Speaker 2: the case of this bread, I think that's way too

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Speaker 2: much fiber for a child and.

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Speaker 1: As a specifically formulated product. So then, yeah, as you said,

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Speaker 1: we have to be careful with who we're recommending it for.

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Speaker 1: So the last one that we've chosen, I must say

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Speaker 1: this is one of my favorites. I do recommend this

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Speaker 1: for my clients quite a lot, although I must say

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Speaker 1: I don't recommend sandwiches a whole lot for my clients.

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Speaker 1: I just don't find them that feeling or sustaining for

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Speaker 1: very long. I'm much more of a wrap or a

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Speaker 1: salad or a hot meal lunch kind of girl. Particularly

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Speaker 1: for my clients as well, I just want them to

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Speaker 1: actually be sustained so they're not snacking all afternoon. So

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Speaker 1: I'm not a huge sandwich person, but I do like

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Speaker 1: this sandwich loaf. So it's the Tip top nine grain

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Speaker 1: original bread. So it is seven hundred grams for the

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Speaker 1: loaf and it's three dollars ninety so a little bit

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Speaker 1: more affordable than the Abbotts one that we talked about.

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Speaker 1: So from an ingredient perspective, the top ingredient is wheat flour,

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Speaker 1: followed by water, followed by mixed whole grains, which we

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Speaker 1: love at fourteen percent. And the mixed whole grains are

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Speaker 1: made up of some kibbled rye, some kibbled wheat, some

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Speaker 1: old buck wheat, some kibbled corn, kibbled purple wheat, millet, tricolate,

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Speaker 1: kidled barley, and some roll dots. Then we've got some

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Speaker 1: seeds with a blend of limbseeds and some flower seeds,

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Speaker 1: followed by Baker's yeast, wheat gluten, kibbled soy, vinegar, idized salt,

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Speaker 1: canola oil, salt soy flower, some amolsifiers and some vitamins

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Speaker 1: being thiamon and folic acid again, and some wheat malt

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Speaker 1: flour to finish us off. So I like that it

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Speaker 1: has a strong foes and whole grains, and also some

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Speaker 1: seeds in their SUSI so I think fairly strong from

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Speaker 1: an ingredient list, And I think you know, you're just

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Speaker 1: not going to get a bread made in a supermarket

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Speaker 1: that doesn't have some addition of a little bit of

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Speaker 1: vegetable oil and some salt and some extra vitamins. So

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Speaker 1: for me, that ingredient list, although I wouldn't say it's

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Speaker 1: one hundred percent clean. I don't see anything outstanding in

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Speaker 1: there or anything that I would say, Oh, I definitely

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Speaker 1: wouldn't buy that. So I think the ingredient list is fine.

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Speaker 1: It's got some good things in there from a whole

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Speaker 1: grain perspective. Now, looking at a serving size, one serving

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Speaker 1: size is seventy four grams, So that's for two slices

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Speaker 1: of seventy four grams. Energy wise, we've got seven seventy kilogel,

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Speaker 1: so just under two hundred calories nine grams of protein,

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Speaker 1: which is a decent amount of protein coming from a

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Speaker 1: lot of our grains and our seeds. Fat wives. Have

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Speaker 1: got three point seven grams zero point four of that

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Speaker 1: being saturated, twenty six grams of carbohydrate total for the

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Speaker 1: two slices, with one point six grams of that being sugar,

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Speaker 1: and that's naturally occurring, four point eight grams of dietary fiber,

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Speaker 1: which I think is a decent amount of dietary fiber,

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Speaker 1: and two hundred and ninety six milligrams of sodium, which

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Speaker 1: is fairly standard all perhaps a little bit lower on

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Speaker 1: average for a bread. So I really like this one Susi.

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Speaker 1: As I said, I do and I have recommended it

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Speaker 1: particularly just because it's got a strong base in the

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Speaker 1: ingredients from whole grains and from seeds, which we know

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Speaker 1: does saturally support our gut health and our digestion and

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Speaker 1: our healthy bowel movements as well.

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Speaker 2: Yeah, I'm a big set nine grain. I love all

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Speaker 2: everything about it.

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Speaker 1: Really.

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Speaker 2: It's a really nice calorie load, you know, less than

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Speaker 2: two hundred calories for two slices. They're nice and thin.

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Speaker 2: Nine grams of protein massive something they don't label fully,

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Speaker 2: and like they don't label the long chain fats, but

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Speaker 2: I actually think they'd be really favorable with that beautiful

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Speaker 2: mix of lind seeds and sunflower seeds, so you get

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Speaker 2: a nice dose of long chain amiga threes i'd imagine.

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Speaker 2: I always sort of look for breads that are to

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Speaker 2: a thirty grams of carbor less per serve. So I

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Speaker 2: love this because it's in twenty six so it's a

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Speaker 2: really nice overall balance nine four point eight fiber beautiful. Yeah,

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Speaker 2: I'm a big fan of nine grain. I always have

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Speaker 2: really liked it. And what I particularly like is that

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Speaker 2: if you buy a dense like soylin bread, which would

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Speaker 2: be my go to toasted for those superior nutritional properties

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Speaker 2: of those long chain fats. It's not great as a sandwich.

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Speaker 2: It's sort of more chewy and a bit harder, and

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Speaker 2: it's great as toast, Whereas this strikes a perfect balance

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Speaker 2: between a bread that's great good for toast, but also

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Speaker 2: really nice on a sandwich, so nice and soft and

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Speaker 2: still chewy. So I have no qualms on recommending a

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Speaker 2: nine grain. It's on my list. I probably should actually

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Speaker 2: add it to my list more often with clients. I've

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Speaker 2: sort of gone off that just, you know, because you

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Speaker 2: just do what's familiar for a while. But yeah, I'm

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Speaker 2: giving that. I love it. I think it's a nine

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Speaker 2: out of ten. I think it's a really strong bread nutritionally,

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Speaker 2: it tastes good, it's not too heavy for people. If

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Speaker 2: you've got grain eaters in the family, it's the top pick.

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Speaker 2: Then I would buy that and recommend it as well.

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Speaker 2: So yeah, I can't really fault it. I think it's

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Speaker 2: really strong. Agreed, And I did notice correct me if

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Speaker 2: I'm wrong. That picture is very small. But I do

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Speaker 2: have good eyes, so I do think that I can

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Speaker 2: see a low GI label on the front of that

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Speaker 2: as well, so that's another bonus as well, which we

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Speaker 2: would assume with a good healthy mix of sort of

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Speaker 2: seeds and whole grains in that bread, a decent fiber

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Speaker 2: amount as well a lower carbohydrate amount. We would hope

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Speaker 2: that that's sort of a lower GI product as well,

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Speaker 2: so good for our diabetics or anyone looking from a

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Speaker 2: hormonal perspective as well. If we pair that with some

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Speaker 2: good protein, a little bit of healthy that's like some

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Speaker 2: avocado and tons of salad, it can actually be a

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Speaker 2: really really nice balanced sandwich option. And as you said,

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Speaker 2: it's great for a sandwich bread, it's also good for

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Speaker 2: toast in the morning as well. So that rounds us

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Speaker 2: off for our three products for the week, Susie, two

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Speaker 2: that we would recommend and one perhaps not so much,

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Speaker 2: which I think a few people would find quite interesting.

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Speaker 2: So brings us to the end of this week's episode. Now,

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Speaker 2: if you're interested in products, we must say, if you've

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Speaker 2: Have a great week,