Wildgrain Blog
Is Sourdough Rye Bread Healthy?
By Rikki Hoffman, RDN, CDN Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. If you’ve ever had a sandwich on rye bread, you know there’s nothing quite like its slightly nutty flavor. Fortunately, in addition to being delicious, rye bread has some nutritional benefits that help it fit nicely into a healthy diet, especially when it’s a rye sourdough bread. This article explores the various benefits of both rye bread and sourdough bread - separately and together. What is sourdough rye bread? What is in sourdough rye bread? Sourdough rye bread is a slow-fermented bread made with rye flour and a sourdough starter. There are four different types of rye bread: light rye bread, dark rye bread, marbled rye bread, and pumpernickel bread. Light rye bread is made from white rye flour and is considered a refined bread. Dark rye bread can be made from whole rye grains, but not always. Some dark rye breads are made with a white rye flour and then colored with cocoa powder, instant coffee, or molasses. Marbled rye bread is made from light and dark rye doughs that are rolled together. Pumpernickel bread is made from coarsely ground whole rye grains. Any of these four types of rye bread can also be sourdough if the dough is fermented. Is sourdough rye better for you? How healthy is sourdough rye bread? Sourdough rye bread may be made with white or whole grain rye. Like other whole grains, rye contains important nutrients, such as complex carbohydrates, antioxidants, essential vitamins and minerals, fiber, and protein. Rye even contains more fiber than other whole grains, as well as certain b-vitamins, including folate. Flour made from whole grains has been shown to help lower cholesterol, keep blood sugar more stable in diabetics, and keep you feeling full longer; whole grain flour is therefore considered healthier than regular white flour. The fermentation process of sourdough bread may add nutritional value, by increasing the availability of certain nutrients in the bread. To identify the healthiest sourdough rye bread, look for “100% whole grain rye flour” to be the first ingredient, or the second ingredient after water. Is sourdough rye bread good for weight loss? Sourdough rye bread may aid in weight loss. One study found that mice that were fed a diet of whole grain rye had reduced body weight when compared to mice fed a diet of whole grain wheat. Another small study found that whole grain rye bread, especially sourdough rye bread, helped control blood sugar and appetite in humans, which could certainly help with weight loss. However, more studies are needed to determine how good sourdough rye bread is for weight loss in humans. As with all whole grain breads, the nutritional value of sourdough rye bread also depends on the other ingredients. If the bread contains added sugar, this can be detrimental for a weight loss goal. Is sourdough rye bread easy to digest? There is good reason to believe that sourdough rye bread is particularly helpful with digestion. Rye has been found to improve mild constipation when compared with white bread, even better than some laxatives! And the long fermentation period of some sourdough breads may alter the starch content of the bread, making it more easily digestible than other breads for some people. Is sourdough rye bread good for IBS? IBS, or irritable bowel syndrome, is a gastrointestinal disorder characterized by constipation, diarrhea, and bloating. Some patients with IBS follow a low FOD-MAP (Fermentable Oligo-, Di-, Monosaccharides and Polyols) diet. Foods that contain gluten and are high in fiber, such as rye bread, are usually not included in this diet. However, some sourdough rye breads are fermented with specific bacteria that break down some of these FOD-MAPs, creating a low FOD-MAP bread. These low FOD-MAP rye sourdough breads may be more easily tolerated by some IBS patients. Which bread is better for you: rye bread or sourdough bread? As long as they’re made with whole grains and have limited or no added sugar, both rye bread and sourdough bread are healthy bread options. Sourdough bread may be even healthier than regular bread because the fermentation makes certain vitamins and minerals easier for our bodies to absorb. To combine the benefits of rye bread and sourdough bread, choose a rye sourdough bread! Looking for healthy sourdough bread? 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 Sourdough Rye Bread, 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 for Athletes: Should Athletes Eat 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 an easy food to have around for a quick meal or snack. Some breads contain essential nutrients such as protein and fiber which lead to sustained strength and energy, while other breads only create short bursts of energy. In this article, we explore if bread is a helpful choice for athletes and which breads are best for physical exertion. Should athletes eat bread? Athletes can eat bread as part of a healthy diet. Athletes often need a higher-calorie diet compared to the average non-athlete, and bread can be a valuable source of those calories. The carbohydrates in bread can also provide athletes with the necessary energy to perform. Is whole wheat bread good for athletes? Whole wheat bread is the best bread for athletes. Aside from providing the necessary carbohydrates and calories, whole wheat bread provides fiber and other nutrients which can help fuel an athlete’s performance. The fiber in whole wheat bread also helps keep people, including athletes, fuller for longer, compared to white bread. Whole wheat bread also tends to have more protein compared with white bread, which helps build and repair muscles and can aid an athlete’s performance. Is white bread good for athletes? Why do athletes eat white bread? Everyone, including athletes, should limit their intake of white bread. White bread should be limited for the general population, and this applies to athletes as well. White bread is made with refined flour, which means it does not contain the same nutrients as whole grain bread. Athletes in particular should limit their white bread intake and instead choose whole grain bread, which will fuel their performance for longer. Eating white bread can give athletes fast energy for short spurts of time, but it will fizzle out quickly. One exception is if an athlete needs to fuel up immediately before or during a workout. In that case, white bread may be the better option over whole grain bread because it provides fast fuel and may be easier to digest. What type of bread is best pre-workout? It’s best to eat between one to four hours prior to a workout (depending on the person), and in that timeframe, whole grain bread is the best option. Whole grains contain fiber and protein, which causes it to take longer to digest than white bread. Taking longer to digest means the energy will last throughout the workout. If eating less than an hour before a workout, white bread may be the better choice because it will digest quickly. Eating white bread will provide energy at the start of a workout, but the energy won’t last for longer workouts. What type of bread is best after a workout? The best bread after a workout is a high protein bread. Protein helps with muscle repair post-workout and carbohydrates help replenish the energy used. Whole grain breads are often higher in protein and may contain seeds or nuts for additional protein. Which bread is best for muscle building? Athletes working toward muscle building need large amounts of protein and carbohydrates. Because of this, a high protein bread would be the best option for muscle builders. 100% whole grain breads tend to be highest in protein, and would therefore be best for muscle builders. Bonus points for breads that contain seeds or nuts, or eating bread with a high protein food, like chicken breast or lean beef. What type of bread is best for athletes? Much like the general population, the best bread for athletes is 100% whole grain bread. Athletes need large amounts of protein and carbohydrates, both of which can be found in 100% whole grain bread. 100% whole grain bread also provides fiber and other vitamins and minerals athletes need to stay healthy and fit. Where can I buy healthy bread online? At Wildgrain, we specialize in making high-quality, fresh baked goods that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, rolls, pastries, and fresh pastas. Some of our popular breads include sourdough whole wheat, sourdough 7-grain, and regular sourdough. Learn more about Wildgrain and our artisanal baking and cooking 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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What’s Better for You: Oatmeal Raisin Cookies or Chocolate Chip Cookies?
By Lucy Yanckello, Ph.D. Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. Most everyone loves the sometimes crunchy, often chewy treat known as the cookie. Everyone has a favorite, be it the classic chocolate chip or the less loved (but still delicious) oatmeal raisin. Just like other sweet treats, cookies are best enjoyed in moderation as part of a healthy diet. What’s in an oatmeal raisin cookie? What are the advantages and disadvantages of oatmeal raisin cookies? Like most cookies, oatmeal raisin cookies are made with flour, butter, baking soda, and eggs. However, oatmeal raisin cookies also contain oats and raisins, as the name implies. The oats in oatmeal raisin cookies are whole grains that provide complex carbohydrates and dietary fiber. Both of these categories of carbohydrates provide long-lasting energy and keep you full for long periods of time. Additionally, raisins are a good source of fiber and phytochemicals. Phytochemicals play a role in strengthening our immune systems. However, these ingredients are not present in high enough amounts in an oatmeal raisin cookie to make much of a difference. That said, oatmeal raisin cookies are a healthier choice than other types but sugar and butter are ingredients in general that should be eaten in moderation. Is an oatmeal raisin cookie healthier than a chocolate chip cookie? Oatmeal raisin cookies are a healthier choice in comparison to chocolate chip cookies. Chocolate chip cookies have less protein and fiber, and more fat, than oatmeal raisin cookies. Although both types of cookies should be enjoyed in moderation, oatmeal raisin cookies do provide more health benefits than chocolate chip cookies. Are oatmeal raisin cookies a healthy snack? Oatmeal raisin cookies are a healthier snack choice than other cookies because they contain whole grain oats and raisins. Both whole grain oats and raisins are a good source of fiber. The presence of whole grain oats will also help you stay fuller longer. That said, oatmeal raisin cookies are still cookies with higher butter and sugar content than other snacks, so they should only be considered a healthy snack in moderation. Are oatmeal raisin cookies good for weight loss? The oats in oatmeal raisin cookies are whole grains that provide complex carbohydrates and dietary fiber. Both of these categories of carbohydrates provide long-lasting energy keeping you full for long periods of time. Feeling fuller for longer is an important part of losing weight. Additionally, fiber may help reduce blood cholesterol levels and lower risk of heart disease, and fiber is also important for proper bowel function. That said, oatmeal raisin cookies are still cookies with butter and sugar, which contribute to weight gain, so they should be eaten in moderation. Do oatmeal raisin cookies raise blood sugar? Oatmeal raisin cookies are still sweets, so they will still have an effect on blood sugar. However, due to the added fiber, oatmeal raisin cookies have a lower glycemic index than other cookies. For those with diabetes, whole grains are more optimal for controlling blood sugars. High-glycemic index (GI) foods lead to rapid blood sugar spikes, whereas low-GI foods, such as oatmeal raisin cookies, absorb more slowly and prevent blood sugar spikes. Are oatmeal raisin cookies good for diabetics? Oatmeal raisin cookies contain whole grain oats with complex carbohydrates and dietary fiber. These carbohydrates provide long-lasting energy keeping you full for long periods of time. This slow-burning type of energy in oatmeal raisin cookies prevents spikes in blood sugar which is important for diabetics. Where can I buy oatmeal raisin cookies and chocolate chip cookies online? At Wildgrain, we specialize in making high-quality, fresh baked goods that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, baked goods, and fresh pastas. Some of our popular cookies include oatmeal raisin cookies and chocolate chunk cookies. Learn more about Wildgrain and our artisanal baking and cooking 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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What’s Better: Biscuit vs. Scone vs. English Muffins vs. Cookies
By Lucy Yanckello, Ph.D. Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. When the word biscuit is brought up, most people think about Southern food and cooking. Light and fluffy biscuits, smothered in butter, usually come as a side dish and are served with a variety of things from sausage gravy to homemade jam. However, biscuits like we eat today in the U.S. evolved from a hard, thin, and durable version without fat or leavening agent and were meant to be used as rations. Read on to learn more about biscuits! What is a biscuit? What are biscuits made of? A biscuit in the United States is a small type of bread made of flour, salt, and butter or a type of solid shortening. Baking powder is used as the leavening agent eliminating the need to wait for biscuits to rise (such as with bread when yeast is used). The biscuit dough is briefly kneaded and rolled out, and a round or square cutter is often used. Can biscuits be healthy? Though biscuits are not particularly healthy, biscuits can fit into a healthy diet in moderation. One of the main health issues with biscuits is the high level of butter and therefore saturated fat. Saturated fats should be limited to 5% to 6% of daily caloric intake, according to the American Heart Association. To make a healthier biscuit, try substituting butter with plant-based butter to decrease the amount of saturated fats in the recipe. Plant-based butters also contain higher levels of monounsaturated and polyunsaturated fats, which can lower risk of heart disease and stroke when eaten in moderation. Is biscuit the same as scone? Is a scone a biscuit or muffin? A biscuit is not exactly the same as a scone, although both biscuits and scones use baking powder as a leavening agent instead of yeast. However, scones are made with cream and eggs, whereas biscuits do not contain eggs. Scones are often sweetened slightly, and glazed with an egg wash or frosting, and biscuits are traditionally not sweet (although they can be). A biscuit is also not the same as a muffin. Muffins are more similar to cake than scones or biscuits. Each of the three should be considered their own unique category of treat. Is a British biscuit a cookie or a cracker? A British biscuit is what Americans know as a cookie or a cracker. In the United Kingdom, the word biscuit refers to any hard, thin, bread-like product. A distinguishing factor between an American cookie and a British biscuit is that a British biscuit must always have a “snap” because it is crispy. In the UK, if a biscuit does not snap, or is soft, it is considered to have gone bad. What’s the difference between biscuit vs. cookie vs. English muffins vs. scone? Cookies are heavier in texture than biscuits, and cookies are often loaded with additional ingredients such as nuts, chocolate, oats, or raisins. Additionally, cookies have a much higher sugar content than biscuits, making cookies crispier and chewier than biscuits. English muffins 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 English muffins. The open structure present in English muffins distinguishes them from biscuits. Though both scones and biscuits use baking powder as a leavening agent, a scone is not the same as a biscuit. Biscuits do not contain any eggs, while scones are made with eggs and cream. Though biscuits are not typically sweet, scones are sweetened and often glazed with frosting or an egg wash. Which is healthier: biscuit or scone? Biscuits are often slightly healthier than scones because they use less butter and sugar than scones. Both biscuits and scones contain flour, fat, dairy, and baking powder. Both of these treats fit into a healthy diet in moderation. Which is healthier: biscuit or English muffins? Compared to biscuits, English muffins have more health benefits.The higher protein content of bread flour that is used in English muffins is an easy way to sneak extra protein into your diet. Compared to all purpose flour, bread flour has around three more grams of protein per cup. Where can I buy biscuits, scones, English muffins, or cookies? At Wildgrain, we specialize in making high-quality, fresh baked goods that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our popular baked goods include English muffins, sweet biscuits (raspberry lemon, orange cranberry, and blueberry), savory biscuits, and chocolate chunk cookies. Learn more about Wildgrain and our artisanal baking and cooking 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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What’s Better: Croissant vs. Bagel vs. Donut vs. Muffin?
By Rikki Hoffman, RDN, CDN Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. Croissants, bagels, donuts, and muffins are popular and delicious breakfast options. When picking one of these items, it’s important to know what makes one option healthier - or less healthy - than the others. In this article, we compare the relative nutritional elements of croissants, bagels, donuts, and muffins. What is a croissant? What are croissants made of? Croissants are French pastries, made with yeast, flour, salt, sugar, milk, water, eggs, and a lot of butter. Croissants get their signature airy and flaky texture through a process called laminating, in which the dough is folded into butter many times before being cut and shaped. Is a croissant just bread? Are croissants bread or pastry? While bread and pastries contain many of the same core ingredients, such as flour and yeast, the fat content is what distinguishes bread from pastry. Bread dough tends to contain less oil, shortening, or butter, and therefore has a lower fat content. The dough used to make pastries usually contains much more butter, shortening, or oil, and has a higher fat content as a result. Because of this distinction, a croissant is not just bread. A croissant is considered a pastry. What’s the difference between croissant vs. bagel vs. donut vs. muffin? There are several differences between croissants, bagels, donuts, and muffins. Technically, bagels and muffins are considered types of bread. Bagels are a type of bread that are boiled before being baked, which creates the distinct bagel texture. Muffins are what is called a “quick bread,” meaning that muffin batter contains baking soda or baking powder as opposed to yeast, and doesn’t need a separate rise time. Muffin recipes vary greatly, so fat and sugar content depend on the type of muffin. Croissants and donuts, on the other hand, are considered pastries, which means that although croissants and donuts are made with yeast (like bread), they have a higher fat content and usually sugar content, as well. Both bagels and muffins can be made with whole grains, providing additional nutritional value. Croissants and donuts are most often made with refined white flour, which is less packed with nutrients than whole grains. Donuts are also fried in additional fat, adding to the total fat content. Which is healthier: bagel or croissant? In general, bagels are healthier than croissants. Compared ounce to ounce, butter croissants have less carbohydrates than a plain bagel, but more calories, more fat (much of which is saturated fat), slightly less protein, and similar amounts of fiber. If the bagel is made with whole grains, it will have even more fiber and protein compared to the croissant. Which is healthier: croissant or donut? Croissants and donuts are both tasty treat options, but neither would be considered “healthy.” They both contain large amounts of sugar and fat or saturated fat. Comparing a butter croissant to a glazed donut ounce-to-ounce, calories, carbohydrates, fiber, and fat are about the same. Croissants may have slightly more protein, but also contain more saturated fat than donuts. Which is healthier: croissant or muffin? The answer to which is healthier will depend on the type of muffin. Muffins vary greatly in flavor and nutrient composition. When comparing one ounce of a butter croissant to one ounce of a commercially-prepared blueberry muffin, both contain similar amounts of calories, total fat, carbohydrates, and fiber. The croissant contains slightly more protein but also more saturated fat. So neither one is significantly more or less healthy than the other. A whole grain muffin, on the other hand, such as bran muffin or a corn muffin containing oat bran or cornmeal, would likely contain more protein and fiber and would therefore be healthier than a croissant. What’s worse for you: bagel or donut? While bagels and donuts are shaped similarly and are both made from dough with yeast, their nutritional compositions are very different. Donuts contain a lot more sugar and fat than bagels, and bagels contain more protein and sometimes more fiber than donuts. Donuts are usually made with a white flour, while bagels can be made using whole grain flours, which would provide even more protein and fiber. Because of this, bagels are the healthier choice between the two. (Bonus points if you choose a whole wheat bagel!) Where can I buy croissants, bagels, donuts, or muffins? At Wildgrain, we specialize in making high-quality, fresh baked goods that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our popular baked goods include croissants and bagels. Learn more about Wildgrain and our artisanal baking and cooking 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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What’s Better: Sticky Bun vs. Cinnamon Rolls vs. Cinnamon Buns
By Lucy Yanckello, Ph.D. Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. People across the world love desserts that contain cinnamon, such as cinnamon buns, cinnamon rolls, and sticky buns. When sticky buns or cinnamon rolls are on the breakfast table, it may be hard to tell them apart, because you’re likely distracted by their delicious smell wafting up. Ever wonder what the difference is between the sticky buns and cinnamon rolls? Let’s find out! What is a sticky bun? Where do sticky buns originate from? Sticky buns (also referred to as honey buns or caramel buns) originated in Germany. Sticky buns were introduced to Americans by the Pennsylvania Dutch settlers as a sweet breakfast bread filled with brown sugar, nuts, and sometimes cinnamon. Sticky buns are made by first pouring a glaze into a baking dish and then placing the buns on top of the glaze. Once baked, the pan is inverted and the gooey delicious glaze is now on top of the sticky buns. What is a cinnamon roll? What is the inside of a cinnamon roll made of? Cinnamon rolls (also referred to as cinnamon buns and cinnamon swirls) are believed to have originated in Sweden and then made their way to the United States. To make cinnamon rolls, a mixture of cinnamon, sugar, and butter is spread onto a flat sheet of sweet dough. The dough is then rolled up, making the classic cinnamon roll shape. The inside of a cinnamon roll is made of that mixture of cinnamon, sugar, and butter. After baking, cinnamon rolls are typically finished with a sweet glaze. Can cinnamon rolls be healthy? Though cinnamon rolls are not particularly healthy desserts, cinnamon rolls can be a sweet treat as part of a healthy diet. One of the main health issues with cinnamon rolls is the high level of butter and therefore saturated fat. Saturated fats should be limited to 5% to 6% of daily caloric intake, according to the American Heart Association. To make a healthier cinnamon roll, try substituting butter with plant-based butter to decrease the amount of saturated fats in the recipe. Plant-based butters also contain higher levels of monounsaturated and polyunsaturated fats. which can lower risk of heart disease and stroke when eaten in moderation. Is a sticky bun the same as a cinnamon roll? What’s the difference between cinnamon rolls vs. sticky buns? A sticky bun and a cinnamon roll are not the same. First, the baking methods for sticky buns and cinnamon rolls are different. The dough used to bake sticky buns is filled with a mixture of butter and brown sugar, and then placed in a pan on top of a layer of a glaze and nuts. Once baked, the pan is inverted so the sticky glaze and nuts are on top of the sticky buns. In contrast, the glaze on cinnamon rolls is added only after the rolls are fully baked. In addition, two main ingredients are different between sticky buns and cinnamon rolls: nuts and cinnamon. Sticky buns traditionally include a nut topping, and cinnamon rolls do not have nuts. Though sticky buns may contain cinnamon, they do not always contain the spice, whereas cinnamon rolls always contain cinnamon (as the name implies). As a result, sticky buns have a more nutty and toffee-like taste compared to cinnamon rolls, which are more sugar-and-spice forward. What is the difference between cinnamon buns vs. cinnamon rolls vs. cinnamon swirls? Although cinnamon buns, rolls, and swirls all have very distinct names, there is no difference between cinnamon buns, cinnamon rolls, and cinnamon swirls. These three names are all used interchangeably referring to what we have described as cinnamon rolls in this article. Choose your favorite name, either way, it will be referring to a delicious treat! Where can I buy sticky buns or cinnamon rolls online? At Wildgrain, we specialize in making high-quality, fresh baked goods that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our popular baked goods include pecan sticky buns and cinnamon rolls. Learn more about Wildgrain and our artisanal baking and cooking 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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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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Healthiest Wheat Flours: Wheat Flour vs. Enriched Wheat Flour vs. Whole Wheat Flour vs. All-Purpose Flour
By Lucy Yanckello, Ph.D. Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. There are many types of flours on the market, with the most prevalent in the United States being flour ground from wheat. Today, supermarkets stock many flour options, with each flour exhibiting a different nutrition profile, so how do you decide what is the best flour for you? Healthy flour: what makes a flour unhealthy or healthy? Eating foods that contain flour contributes to your daily intake of grains. The USDA suggests that at least half of your daily intake of grains be whole grains. Grains are divided into two subgroups: refined grains and whole grains. Refined grains undergo a process called “milling” that removes the bran and germ which improves shelf life and gives a finer texture. However, this also removes essential nutrients from the flour such as B-vitamins and fiber. Examples of refined grains are wheat (white) flour, enriched wheat flour, and all purpose flour. Whole grains do not undergo the milling process but instead contain the entire grain kernel. This preserves essential nutrients such as B-vitamins, iron, selenium and magnesium. Examples of whole grains include whole wheat flour. What is the difference between wheat flour vs enriched wheat flour vs whole wheat flour vs all-purpose flour? It may be confusing to keep straight the different types of flours on the market. Here is a breakdown in the differences between the flours discussed in this article. Wheat flour: Wheat flour encompasses a broad category of flours on the market, because it is the most common grain ground into flour. Wheat flour can be whole grain or refined and can be turned white by using a bleaching agent. The following three flours fall under the wheat flour category and differ based on how they are milled and what they are used for in cooking and baking. Enriched wheat flour: By law, refined wheat flours are enriched with B-vitamins and iron and fortified with folic acid. There are many types of enriched wheat flour. All-purpose flour: All-purpose flour is a type of refined enriched wheat flour used for a myriad of things including baking, as a thickening agent, or breading. Whole wheat flour: Whole wheat flour is a whole grain that provides more fiber and other nutrients naturally than refined enriched flours. It can be used in place of all-purpose flour in baking and cooking. Whole wheat flour has a shorter shelf-life than refined flours. What is the healthiest flour for you: all-purpose flour vs wheat flour vs whole wheat flour vs enriched whole wheat flour? Not all flours are created equal in terms of health benefits. Whole grains, present in whole wheat flour, have shown to have many health benefits. Whole grains contain beneficial nutrients including: Dietary fiber in whole grains: Fiber may help reduce blood cholesterol levels and lower risk of heart disease. Fiber is also important for proper bowel function. Magnesium and selenium in whole grains: Magnesium is a mineral used in building bones and releasing energy from muscles and selenium is important for a healthy immune system. B-Vitamins in whole grains: Vitamin B1 (thiamine), B2 (riboflavin) and B3 (niacin) play a key role in energy metabolism, and are also essential for a healthy nervous system. Iron in whole grains: Iron is used to carry oxygen in the blood. Whole grain products are major sources of iron in American diets. Folic acid in whole grains: Folic acid is part of an overall healthy diet before and during pregnancy. During pregnancy, folic acid helps properly form the neural tube which forms the early brain and spine. Importantly, refined grains that are enriched, such as enriched wheat flour and all purpose flour, have B-vitamins and iron added back in after processing and are fortified with folic acid. However, fiber is not added back into enriched grains. Try and opt for enriched refined flours if whole grain flours are not available. Is whole wheat flour better for your health? Yes, whole wheat flour is better for your health, as whole grain food consumption has been shown to decrease the risk of cardiovascular disease, type-2 diabetes, metabolic syndrome, and cancer. The mechanisms that underlie these effects may be attributed at least in part to the high fiber content of whole grain food, such as whole wheat flour. Fiber is the only component that is stripped from refined grains and not added back in, likely taking away most of the health benefits from refined grains. Whole wheat flour has around 13 grams of fiber per cup whereas refined wheat flour has around 3.4 grams of fiber per cup. Which wheat flour is best for diabetics? Is enriched wheat flour bad for diabetics? Is wheat flour bad for diabetics? For those with diabetes, whole grains are more optimal for controlling blood sugars. However, when grains are milled into flour, the carbohydrate content, and ultimately the glycemic index, (GI) increases. High-GI foods lead to rapid blood sugar spikes, whereas low-GI foods absorb more slowly and prevent blood sugar spikes. According to Harvard Medical School, bread made with 100% whole wheat flour has a GI of 51, whereas bread made with enriched wheat flour has a GI of 71. In order to keep blood sugar regulated after a meal if you have diabetes, opt for foods made with whole wheat flour rather than wheat flour, enriched wheat flour, or all purpose flour. Keeping a healthy diet: Wheat flours It is important to balance your intake of refined flours by including whole wheat flour in your diet. As you now know, whole grain foods such as whole wheat flour are associated with better health outcomes. However, refined grain foods such as wheat flour, enriched wheat flour, and all-purpose flour eaten in recommended amounts are not associated with increased health risks, with the exception of those with type-2 diabetes. After reading this article, hopefully you learned that although we want to be able to put food in binary categories of “unhealthy” and “healthy” or “good” and “bad”, it’s best to eat certain foods in moderation instead of eliminating them all together. Remember, the USDA recommends making half of your grains whole, so keep that in mind when deciding what flour to buy next time you're at the grocery store. Wildgrain: Try healthy wheat flour 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 wheat flour breads include Whole Wheat Flour Sourdough and Cranberry-Pecan Sourdough 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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