Wildgrain Blog
Alternative Bread Flours: Wheat Flour vs. Oat Flour vs. Barley Flour vs. Rye Flour vs. Spelt Flour
By Rikki Hoffman, RDN, CDN Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. Bread is a staple in our diets. As people become more health conscious, we are always looking to find out more about the ingredients we use in our foods and to make sure they are the healthiest they can be. In this article, we discuss some healthy bread flours. What are alternative flours for baking bread? Are there healthy substitutes for all-purpose flour in bread? Some common flours that are used in baking bread include flours made from wheat, oat, barley, rye, and spelt. Any of these flours can be refined (e.g. white flour) or whole grain. Whole grain flour is made using the entire grain, which means the nutrients remain intact. White flour is stripped of the nutritious parts of the grain and is generally considered to be less healthy. All-purpose flour is made using wheat that has been refined and is considered to be white flour. When used in their whole grain form, wheat, oat, barley, rye, and spelt are all healthy substitutes for all-purpose flour in bread. What is the difference between wheat flour vs. oat flour vs. barley flour vs. rye flour vs. spelt flour? Each of these grains contain a different mix of nutrients. Whole grain rye flour contains the least calories and the most fiber of the above flours, but also contains more carbs, less protein, and less iron than the other flours.Whole grain oat, wheat, and spelt flours are the most similar flours and contain similar nutrient compositions. Whole grain barley is a lower-calorie flour, but also contains less protein, less iron, and less folate than the other flours. Despite their subtle differences, all of these grains contain a good amount of nutrients, and all are considered healthy flours. What’s the best substitute for regular white flour in bread: wheat flour or barley flour or oat flour or rye flour or spelt flour? Whole grain wheat, barley, oat, rye, and spelt flours are all wonderful substitutes for regular white flour. These whole grain flours all contain large amounts of antioxidants, essential vitamins and minerals, and significant amounts of fiber and protein. Whole grain wheat flour, barley flour, oat flour, rye flour, and spelt flour have been shown in studies to help lower cholesterol, keep blood sugar more stable in diabetics, keep you feeling full longer, and aid in weight loss when compared with regular white flour. What is the healthiest bread flour for you: rye or barley or spelt or oat or wheat flour? The healthiest bread flour is 100% whole grain flour. Whole grain flour could be rye, barley, spelt, oat, or wheat flour - the key is that the flour is made from 100% whole grains. Whole grain breads provide essential nutrients that are lacking in bread made from white flour. To make sure your bread is made with mostly whole grains, look for “whole” in the first ingredient (or the second ingredient after water). Which substitute bread flour is best for diabetics and glycemic index? Oat flour may be the best bread flour for diabetics. Oats contain a type of fiber called beta glucans, which has been shown to help lower blood sugar in diabetics. The glycemic index rates foods that contain carbohydrates with a number corresponding to how that food affects a diabetic’s blood sugar. Oats have a low glycemic index, often making whole grain oat flour a good choice for diabetics. Can substitute bread flours help you lose weight or keep a diet? Choosing bread with whole grain flour instead of white (or refined) flour can be helpful when you are trying to lose weight or keep to a diet. Whether it is made from wheat, rye, barley, spelt, or oats, whole grain flour contains fiber. Fiber helps keep you full longer, which makes it easier to stick to a diet. Wildgrain: Try Healthy Breads Interested in trying new baked goods made with healthy wheat flours? Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries and fresh pastas. Some of our more popular breads include Whole Wheat Flour Sourdough, Sourdough Rye Loaf, and Sourdough 7-Grain Loaf. Learn more about Wildgrain and our artisanal baking methods. About the Author Rikki Hoffman, RDN, CDN has been a registered dietitian for ten years, working primarily with patients who have kidney disease. She also has a private practice which focuses on helping clients achieve lifestyle and weight loss goals. She graduated with a Bachelor's in Dietetics from Rutgers University and did her Dietetic Internship at Montclair State University. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
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Frozen Bread vs. Fresh Bread vs. Par Baked Bread vs. Storebought Bread
By Lucy Yanckello, Ph.D. Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. Not much is better than the smell of bread baking in the oven, or the first bite into a warm slice. If a poll was taken between fresh baked bread or store bought bread, it is likely that fresh baked bread would win in a landslide! Luckily, due to the advent of freezers and other technologies, it is not necessary to go through the labor of making bread from scratch in order to enjoy delicious fresh bread. Par baked breads and frozen breads are great options that give the same satisfaction as homemade bread. What is par baked bread? What is the advantage of using par-baked bread? Par baked bread is also known as partially baked dough. As the name implies, par baked bread uses a shorter initial baking time than cooking bread all the way through. The bread is removed from the oven before the inside is fully baked and the crust has a chance to brown. The par baked bread can then be frozen and stored under freezing conditions, or can be immediately packaged in modified atmosphere packaging, making it shelf stable at room temperature. This is the same technique used for things like meats and vegetables at the grocery store. Once ready to consume, the par baked bread just needs to be put back in the oven to complete the baking process and achieve the crust that we all know and love. The advantage of par baked bread is that the time it takes to then finish the bake is much quicker than the time it takes for bread to bake from dough. Par baked breads are typically “finished off” by baking for an additional 15 to 20 minutes, though the exact time varies by product and home oven. For example, the par baked Wildgrain Slow-Fermented Ciabatta takes 20 to 22 minutes to bake while the Wildgrain Plain Sourdough Loaf takes 18 to 24 minutes. Par baked breads are sold in grocery stores and even online, then finished at home to have fresh made bread without the mess of making bread from scratch. What is frozen bread? Why should I use frozen bread? Bread is often frozen to preserve freshness or extend shelf life. Fresh bread loaves from a bakery or from home can particularly benefit from being frozen because they have little to no preservatives added, so they otherwise would have a very short shelf life. Frozen bread should not be defrosted before baking, as this can make it go stale. Instead, frozen bread should be placed directly in the oven from the freezer. What is the difference between frozen bread vs. fresh bread vs. par baked bread vs. store bought bread? Fresh bread is the gold standard when comparing breads. However, par baked and frozen breads are not far off. Once finished off with the rebaking step, par baked breads are very similar to freshly baked bread. Additionally, bread that has been frozen after it is fully baked in order to preserve freshness can also resemble fresh baked bread after rewarming. Once frozen bread is reheated at a low temperature to fully defrost, frozen bread regains much of the characteristics of fresh baked bread. Store bought bread is of course the easiest as it comes ready to eat - no need to knead, proof, bake, or re-bake. However, store bought bread has additional preservatives to increase shelf life and excessive amounts of yeast, which produces the soft, light texture characteristic of store bought bread. Although store bought bread is more convenient, it is not as satisfying as fresh bread, frozen par baked bread, or even frozen fully baked bread. What is the best bread: frozen bread vs. store bought bread vs. par baked bread vs. fresh bread? Depending on your needs and the amount of time you have, each type of bread has its pros and cons. Store bought bread is convenient as it is ready to consume. However, frozen par baked bread and frozen fully baked bread are close in terms of convenience, only taking an extra 15 to 25 minutes to get bread that is as similar to freshly baked bread as you can get without the work. Fresh bread is time consuming and labor intensive, but also rewarding and delicious. How long does par baked bread last in the freezer? Par baked bread is fresh bread that is partially baked then immediately frozen to finish baking later. The advantage of par baked bread is that it can last in the freezer for a long time and can be warmed when needed. Par baked bread can last up to 12 months in the freezer. Can you freeze par baked baguettes? Yes, you can freeze par baked baguettes, just like any other type of par baked bread. Par baked baguettes can stay in the freezer for up to 12 months. To prepare par baked baguettes, put the baguette directly into the oven at a low temperature for about 15 to 20 minutes without thawing first. Then enjoy! What is the best par baked bread? What is the best frozen bread? Interested in having fresh bread at home without the work of making bread from scratch? Wildgrain is the first bake-from-frozen delivery subscription service for par baked breads, pastries, and fresh pastas. Some of our more popular breads include Whole Wheat Sourdough Loaf and Sourdough 7-Grain Loaf. Learn more about Wildgrain and our artisanal baking methods. About the Author Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
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Healthiest Breads: Sourdough Bread vs. White Bread vs. Whole Wheat Bread vs. Whole Grain Bread
By Rikki Hoffman, RDN, CDN Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. Bread is a big part of our diets in America. From white bread, to sourdough bread, to whole grain breads, there are endless options. Some breads are healthier than others, let’s learn more about the healthiest bread options. Healthy bread: what makes a bread unhealthy or healthy? What makes a bread healthy or unhealthy is the ingredients used in the bread, which determine the nutritional benefit of the bread. For instance, a bread made with whole grains with little or no added sugar, saturated fat, or sodium can be part of a healthy balanced diet. Whole grain breads with this ingredient profile will contain essential nutrients and may contribute to lowering cholesterol as well as lowering the risk of certain cancers - a healthy bread for sure! On the other hand, standard white bread without any whole grains and with added refined sugars will not have the health benefits common in whole grain breads and is considered to be an unhealthy bread. What is the difference between sourdough bread vs. white bread vs. whole wheat bread vs. whole grain bread? Sourdough bread is made with a fermented grain starter. Traditionally, the starter is made with flour and water, and is left to ferment for a few days. The natural yeast and lactic acid bacteria found in the flour ferment and change the chemical makeup of the mixture. In commercial baking, baker’s yeast can be added, and this speeds up the fermentation process. The starter is then used as an ingredient in the sourdough bread. Sourdough bread can be made with whole grain flour or with white flour. White bread and whole grain breads, including whole wheat bread, are made with flour, water, and yeast, but minimal fermentation. White bread is made using white, or refined, flour which is stripped of a lot of its nutrients during processing. Some vitamins and minerals are added back in after processing, but white bread often lacks protein and fiber. Whole grain bread is made using whole grain flours such as wheat, oat, or bran and often contains more nutrients than white bread. What is the healthiest bread for you: sourdough bread vs. white bread vs. whole wheat bread vs. whole grain brain? The healthiest bread for you is 100% whole grain bread, with minimal sodium, saturated fat, and little to no added sugar. This could be whole wheat bread or whole grain sourdough bread. Whole grain breads provide essential nutrients that are lacking in white bread. Depending on how long the fermentation process was, 100% whole grain sourdough bread may even be healthier than regular whole grain bread, because the sourdough fermentation can affect the nutritional profile, making some vitamins and minerals more available for our bodies to absorb. At Wildgrain, our whole grain sourdough bread (made with organic wheat flour and without added sugar) is one of our most popular artisan breads. Is sourdough bread healthier than regular white bread? When the long fermentation process is used, sourdough bread may be healthier than regular white bread. A long fermentation creates additional nutrients in sourdough bread that are not present in non-fermented bread, like regular white bread. The long fermentation period of some sourdough breads may also alter the starch content of the bread, making sourdough bread more easily digestible for people with a gluten sensitivity. In addition, sourdough bread is healthier than regular white bread because sourdough does not typically include added refined sugar while regular white bread does contain added refined sugar. Which bread is best for diabetics? Is sourdough bread healthy for diabetics? The best bread for diabetics is bread that is lower in carbs and higher in fiber. Normally, carbs and sugars in bread will increase a diabetic’s blood sugar, but when fiber is eaten with the carbohydrates, the blood sugar does not rise as high or as fast. Fiber is found in breads that are made with whole grains or other high-fiber foods such as seeds and nuts, or foods that are fortified with fiber. To make sure your bread is made with mostly whole grains, look for “whole” in the first ingredient (or the second ingredient after water). Added sugars in a bread will add to the carbohydrate count and raise a diabetic’s blood sugar, so breads without added sugars (including high fructose corn syrup, honey, agave, maple syrup, fruit juices, and other sweeteners) are healthier for diabetics. Sourdough bread may be healthy for diabetics depending on how it is processed. There is some research that suggests that long-fermented breads (as opposed to breads that are made with baker’s yeast as a shortcut) do not raise blood sugar as high as other breads. If the main flour used is a whole grain, or if other high-fiber ingredients are added to the bread, that would be even better for a diabetic. The fermenting process involved in making sourdough bread may increase the availability of fiber in the bread as well. At Wildgrain, we make our sourdough loaf with whole grain and wild yeast. Which bread is best for weight loss? Is sourdough bread good for weight loss? The best bread for weight loss is bread that is made from 100% whole grain, contains little or no added sugar, and little or no added saturated fats (found in butter, cheese, lard, shortening, coconut oil, palm oil, and hydrogenated oils). Whole grain bread will provide fiber, which is filling and helps keep you full for longer. Added sugar and added fats will contribute extra calories without contributing significant nutrition, so the best bread for weight loss will not include excess sugar or saturated fats. If the sourdough bread meets these requirements, sourdough bread can be part of a healthy diet for weight loss. At Wildgrain, we make our sourdough loaf without any added sugars. Which bread is best for cholesterol? Is sourdough bread good for cholesterol? Again, the answer is fiber! Fiber, specifically soluble fiber, can help lower bad cholesterol and therefore any bread - including sourdough - that contains a good amount of soluble fiber can help to lower cholesterol. Whole grains contain soluble fiber, so breads made with 100% whole grain flours are the best for cholesterol. If other cholesterol-lowering foods such as nuts or oats are added to these breads, that is even better for lowering cholesterol. At Wildgrain, we make our sourdough loaf with organic whole wheat flour to provide additional fiber. When shopping for bread, it is important to find one that will be a part of a healthy diet. There may be additional benefits to sourdough bread, but the main thing to look for is whole grains and minimal sodium, added sugar, and saturated fat. Looking for healthy breads? Try Wildgrain Interested in trying healthy breads made with wheat flours and no added sugar? Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our more popular breads include Whole Wheat Sourdough Loaf and Sourdough 7-Grain Loaf. Learn more about Wildgrain and our artisanal baking methods. About the Author Rikki Hoffman, RDN, CDN has been a registered dietitian for ten years, working primarily with patients who have kidney disease. She also has a private practice which focuses on helping clients achieve lifestyle and weight loss goals. She graduated with a Bachelor's in Dietetics from Rutgers University and did her Dietetic Internship at Montclair State University. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
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Best Bread: French vs. Italian vs. German vs. American vs. British Bread
By Lucy Yanckello, Ph.D. Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. What are popular German breads? In Germany, bread plays an important role in all three meals throughout the day. Whole grain, nutrient dense breads are the most popular German breads. A few German breads that fit the highly nutritious and satiating profile but do not skimp on flavor include Vollkornbrot and Pumpernickel. Vollkornbrot is made from whole grains, such as rye, spelt, or barley, and seeds, such as sunflower, flax, or pumpkin. In Germany, Vollkornbrot bread must be over 90% whole grain, which increases the amount of fiber in the bread. Higher fiber intake has a multitude of health benefits, including reducing risk for cardiovascular diseases, type 2 diabetes, cancer, and obesity. Those without the time to make this German whole grain bread at home are in luck. The leading brand in Germany, Mestemacher, is widely available in U.S. grocery stores. Mestemacher brand Vollkornbrot is baked in a special way to preserve freshness without preservatives, stabilizers, or additives. Additionally, those with gluten intolerance can enjoy this brand as most Mestemacher varieties are wheat free. Pumpernickel bread is a popular German bread made from rye grain and a rye sourdough starter that has a variety of health benefits. Pumpernickel bread helps reduce blood sugar levels due to the high fiber and low carbohydrate content of the rye flour used to make pumpernickel. Additionally, pumpernickel is a great substitute for white bread for those trying to lose weight - pumpernickel contains only 12.4 grams of carbohydrates per slice compared to 15.5 grams per slice of white bread. Similar to Vollkornbrot, pumpernickel is high in fiber and will keep you feeling fuller for longer periods of time. Interestingly, opting to leave the crust on your pumpernickel sandwich may be the healthiest option - a German study found that the use of a sourdough starter that contains rye flour, just like the one used in pumpernickel bread, produces antioxidants in the crust during the bread baking process! What are popular Italian breads? Bread is a staple in Italian diets. It is a rarity in Italian culture to have a meal without an accompanying piece of bread. Italian bread differs from German bread because Italian bread has a much more open structure and is made from predominantly white flour. The prevalence of white flour in Italian breads dates back to Roman times when white flour was reserved for wealthier citizens and dark grains were given to those considered to be low-income. Unlike most countries that classify their flour based on gluten content, Italy classifies its flour based on grain size after it is ground. Two of the most popular Italian breads are ciabatta and focaccia. Ciabatta bread was developed as a response to the French baguette, which was gaining popularity in Italy. Ciabatta has a similarly crunchy exterior to a baguette, but with a more open structured interior because ciabatta dough has a higher water content than baguette dough. Focaccia is another popular Italian open structured bread. Focaccia is a flat pan-shaped dough that was a precursor to pizza. Ciabatta and focaccia are made with “strong flour,” or flour ground from hard wheat kernels. This “strong flour” has a high protein content that creates an open structure when baked, for which both ciabatta and focaccia are known. The high protein content also means that ciabatta and focaccia have a high content of gluten, which is the protein in flour. As a result, ciabatta and focaccia breads should be avoided for people with gluten intolerances and allergies. Ciabatta and focaccia also include olive oil in their recipes. Olive oil has known benefits such as reducing inflammation and protection against heart disease due to its high concentration of good fats (e.g. monounsaturated fatty acids) and antioxidants. Many breads made in Italy are regional and in the US are only available at specialty bakeries or delis. Ciabatta and focaccia, though, have become so popular that most grocery stores in the US stock them regularly on their shelves. At Wildgrain, we make artisan ciabatta delivered directly to your door. What are popular French breads? Bread plays an important role in the history of France. Prior to the French Revolution, wheat flours were preserved for the rich and bran flours were given to those considered low-income. To this day, bread is so popular in France that French President Emmanual Macron requested the French baguette be recognized as one of the world's cultural treasures on UNESCO's list of “intangible heritage.” The baguette is the quintessential example of French bread, known for its light airy structure and distinctive crunch. In fact, by law in France, baguettes may contain only wheat flour, yeast, water, and salt, and they may not contain preservatives or additives. Another popular bread in France is pain de campagne, a sourdough bread. Sourdough bread has health benefits not afforded by traditional yeast bread due to the longer fermentation process. This allows for higher nutrient and vitamin content. Pain de campagne (sourdough bread) is also low in gluten content, so it may be a good option for those with gluten sensitivities. What are popular British breads? Bread was so important in England during the medieval times that it informed the words lord and lady (from the Anglo-Saxon “loaf-guardian,” or hlafward) and lady (“loaf-maker,” or hlaefdige). In England in 1956, laws were introduced stating that all flour, other than whole grain, had to be fortified with minimum amounts of calcium, iron, vitamin B1, and nicotinic acid. The US has similar regulations, but Britain has more limitations on additives in bread than in the US. Popular breads in Britain include muffins (known as English Muffins in the US) and crumpets. Muffins and crumpets are both soft breads with open structures, perfect for a tea time snack or breakfast. In the UK, muffins and crumpets are typically made with bread flour, referred to as “strong flour” in the UK. Bread flour has a high protein and gluten content, allowing for a soft, chewy texture that is essential for crumpets and muffins. The higher protein content of bread flour that is used in muffins and crumpets is also an easy way to sneak some extra protein into your diet. Compared to all purpose flour, bread flour has around 3 more grams of protein per cup. However, due to the high gluten content in bread flour, it should be avoided by those who have a gluten sensitivity. What are popular American breads? Store bought, sliced white bread is similar in its association with the US as apple pie. In the US, Wonderbread was the first nationally distributed, sliced bread. Prior to this, bread was made at home, often in unsanitary conditions, so this “processed” and “factory made” white sliced bread was highly sought after. It wasn’t until World War II that white bread started to be made with enriched flour to prevent wartime malnutrition. American white bread is fluffy and sweet, without the nutritional benefits of many of the European breads discussed previously. How is American bread different vs European bread? Is American bread sweeter than European bread? The biggest difference between American breads versus European breads is the quality of the ingredients used in each bread. Standard, store-bought American bread contains many preservatives and fillers that are banned in European countries. Unfortunately, the preservatives and fillers found in American breads have been found to be detrimental to human health, which is why we do not use these ingredients at Wildgrain. Another unnecessary ingredient found in bread in America, but not in European bread, is sugar. Sugar is often added to packaged bread in the US to preserve freshness, create a soft texture, and add sweetness. As a result, American bread is sweeter than European bread. Looking for Italian breads, German breads, French breads, or British breads in the US? In Europe, it is still common to buy bread at a traditional, artisanal local bakery rather than in a supermarket. Unfortunately finding high quality, healthy bread in the US is difficult. Local bakeries are often expensive, and in most grocery stores, there often are not options for breads from Italy, Germany, France, or Britain like the ones discussed above. At Wildgrain, we are the first bake-from-frozen delivery subscription service for artisanal, specialty breads in the US. We use slow-fermentation to bake nutritious, European-style breads including Sourdough Demi Baguettes, English Muffins, and Slow Fermented Olive Oil Ciabatta. We also never add sugar to our bread recipes, unlike many supermarket breads in the US. Want to experience the health and taste benefits of a European bakery in your home? Learn more about Wildgrain, our artisanal baking methods, and our subscription delivery services available in the U.S. About the Author Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
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