Introduction

As discussed in A Brief History of Bread, commercially mass-produced breads in the US rely on bleached, "enriched" white flour that has been treated with artificial preservatives and additives. These breads have minimal nutritional value. Indeed, many of the chemicals and additives used in commercial food production are increasingly being proven toxic and carcinogenic, or at the very least, unhealthy.

In stark contrast, artisan breads are tasty, provide a wealth of health benefits, and come in a wide range of styles.

D i d  Y o u  K n o w ?  Whole meal flour contains all parts of the cleaned kernel, including the germ and the outer layers that are rich in minerals and roughage.

Benefits of the Pre-Dough Technique

In traditionally crafted European breads, the slowly fermented base dough (whether prepared with sourdough and/or yeast) is known as the pre-dough. In addition to providing superior taste and aroma, this technique has health benefits. It reduces acidity and partially breaks down complex enzymes and proteins, making them more suitable for digestion.

B-Vitamins

Breads are a great source of B-Vitamins, in particular B1, B2 and Niacin. B-Vitamins are principally located in the germ and shell, so whole meal breads have much higher concentrations than breads made with more refined grains. They are important in brain and nerve function, the processing of carbohydrates, the development of enzymes and hemoglobin, vision and the health of skin.

Complex Carbohydrates

Carbohydrates are compounds (starches and sugars) found mostly in plants. They are the leading source of energy in our diet. The best carbohydrates are complex carbohydrates like starches. Traditional European breads contain 50% starch on average.

Whole meal grains stay in the stomach and intestines longer and therefore keep hunger satisfied longer. The higher starch content of whole meal grains provides for a more stable blood sugar level because the complex carbohydrates are processed more slowly. This, in turn, allows the glucose to enter the bloodstream more slowly, which satisfies hunger for a longer time and prevents cravings for sweets.

Cholesterol Reduction

Grains positively influence cholesterol level. They bind with bile acids and eliminate them, causing the liver to use up more cholesterol.

Dietary Fiber / Roughage

Roughage, or dietary fiber, is one of the most important requirements in the human diet. Unfortunately, it is also one of the most neglected and poorly understood requirements. Dietary fiber is composed of indigestible materials found in grains, fruits and leafy green vegetables. It provides no energy to the body and cannot be processed by the digestive system. Yet dietary fiber offers an amazing range of health benefits.

Dietary fiber stimulates the production of vital digestive bacteria and strengthens the digestive system as a whole. In conjunction with complex carbohydrates, it also boosts metabolism by contributing to stable blood sugar levels. (This is of particular benefit to diabetics.)

The average person only ingests a fraction of the recommended amount of dietary fiber (30 to 40 grams per day for adults). Inadequate roughage intake is the principal cause of constipation and other digestive disorders. It is also a major factor in stomach and intestinal cancer.

As in the case of minerals, proteins, trace elements and vitamins, dietary fiber is concentrated in the outer layers of grain. Accordingly, whole meal breads, especially rye breads, provide the highest roughage content.

Lignans - The Cancer Deterrent in Rye Bread

Located in the outer layers of whole rye grains, lignans are a type of botanical estrogen. In the intestinal tract, they are converted into biologically active substances that counter the growth of hormone-dependent tumors. In particular, lignans are known to protect against breast, prostate and colon cancer. They also help to prevent heart and blood vessel diseases.

Low Fat

White breads made of processed flour contain "empty", simple carbohydrates that are deposited in the body as fats. It is a common misconception that breads are, in general, fattening. Artisan breads made from unprocessed or whole meal flour contain complex carbohydrates that are "burned" by the body. They are readily converted into energy and not stored as fat.

Minerals and Trace Elements

Whole meal grains in particular are a good source of essential minerals and trace elements like calcium, phosphorous, iron, copper, manganese and zinc. These materials fulfill a wide array of functions in the body. Iron, for example, is the building block of hemoglobin and numerous enzymes. It is also critical in the processing of oxygen.

Proteins

Proteins are complex amino acids that are critical components of all living cells. They are essential to a variety of functions in the body, especially cell growth and regeneration. Contrary to common knowledge, whole meal breads are an excellent source of protein.