The fiber content alone in this rich, earthy bread gives it a nutritious boost—but there's more. Pumpernickel bread is dark ... rye varieties (since the bran and germ provide some great fiber ...

For a little more fibre make rye bread soldiers. With a GI of 50 this meal is high protein, low GI and provides 160 kcal per portion. Half fill a medium saucepan with water and bring to the boil.