Baking Better Breads :: Food and Nutrition :: Whole Foods

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Baking Better Breads
by author Michele Kralkay, RHN

Mmm, can you smell it? Nothing seduces the senses better than the smell of fresh bread baking. Your first hint that a loaf of bread is really good comes from feeling it. It is solid, firm to the touch, and resists pressure. It is often dense and toasty brown.

Before you buy, check the list of ingredients. It may read: stone-ground flour , wholegrain wheat flour; yeast; malt syrup and honey; unrefined corn oil; spring water; sea salt. It may also include other grains, sweeteners, and shortenings. Seeds, beans, sprouted grains, vegetables, herbs, fruits, spices, nuts, dried milk, and protein powder are all ingredients in a good loaf of bread.

The best bread for building health is made from freshly ground whole grains with nothing added to prolong the freshness. These good, real breads are high in fibre and nutrients and taste great. They’re also naturally low in carbohydrates because they contain more of the grain protein, which is removed in refining white flour. For example, compare 100 g of white French baguette, which contains a whopping 59 g of carbohydrates and just 3.3 g of fibre, with 100 g of wholegrain bread, which contains only 38.9 g of carbohydrates and 6.7 g of fibre.

If you still prefer lighter, fluffier bread and really dislike the texture and heaviness of real breads, you may want to try some of the low-carb breads available at your health food store. “Low-carb” breads have thinner slices and often substitute soy flour for some of the wheat flour. Low-carb multigrain bread mixes are also available.

To bake your own low-carb bread, take a favourite recipe and substitute wholegrain flours for white flour, molasses or honey for sugar, and add seeds or herbs.

Take the time, once a month, to immerse yourself in the process of baking really good bread. Enjoy the aroma and feast (in moderation) on the taste of hot fresh bread. Or check at farmers’ markets, natural bakeries, and local health food stores for bakers who grind their flour fresh every few days and sell healthy, real breads.

Wholewheat Sandwich Rolls

Michele Kralkay, RHN, is a health consultant, lecturer, and author of A Cookbook for Naturally Good Health (self published). Contact her at buildhealthnaturally.com or call 306-477-4480.

Source: alive #263, September 2004

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