Modern diets are largely heat-processed and as a result contain high levels of advanced glycation end products AGEs. Dietary advanced glycation end products dAGEs are known to contribute to increased oxidant stress and inflammation, which are linked to the recent epidemics of diabetes and cardiovascular disease. This report significantly expands the available dAGE database, validates the dAGE testing methodology, compares cooking procedures and inhibitory agents on new dAGE formation, and introduces practical approaches for reducing dAGE consumption in daily life. Animal-derived foods that are high in fat and protein are generally AGE-rich and prone to new AGE formation during cooking. In contrast, carbohydrate-rich foods such as vegetables, fruits, whole grains, and milk contain relatively few AGEs, even after cooking. The formation of new dAGEs during cooking was prevented by the AGE inhibitory compound aminoguanidine and significantly reduced by cooking with moist heat, using shorter cooking times, cooking at lower temperatures, and by use of acidic ingredients such as lemon juice or vinegar.
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- Advanced Glycation End Products in Foods and a Practical Guide to Their Reduction in the Diet
- Is Any Bread Actually Healthy? A Must-Read Before You Buy Your Next Loaf
- How to Bake the Best Healthy Bread From Scratch
- The 7 Healthiest Types of Bread
- 30 years of sprouting
- The Ultimate Guide to Gluten-Free Baking
- Made by Hand with Love
Advanced Glycation End Products in Foods and a Practical Guide to Their Reduction in the DietVIDEO ON THE TOPIC: Awesome Automated Bakery Production Line on Food Factory - Delicious Donuts and Cake Making Machines
When it comes to baking healthy bread, the simplest way to boost nutrition is to use whole-grain flours. Bread, like most foods, is generally healthier when made with whole, unprocessed ingredients without a lot of additives. I'll show you how to choose which flours and other ingredients are best for making healthy breads, and how to work with them so your bread turns out just right.
I'll also point you to top-rated bread recipes that are packed with nutrients and taste great, too. When whole grains are milled into refined flour, the bran and germ are removed, leaving only the endosperm. The flours are sometimes fortified by adding back vitamins or some amount of bran and germ, but it isn't really the same.
Whole-grain flours, on the other hand, are made by grinding the entire kernel. Whole-grain flour keeps most of the nutrients the grains started with. Whole-grain flours also have a lower glycemic index than refined flours, meaning that they don't raise blood sugar as quickly or as much. Foods with a higher glycemic index increase the risk for type 2 diabetes and heart disease, according to reliable sources like Harvard's School of Public Health , so aim for a lower index when possible.
Some whole-grain flours are better suited for baking breads than others, especially if you want to bake mostly or entirely with whole grains. Here are some of the most commonly used whole grains. Easy to find, and tastes familiar. It's also relatively simple to make a good bread entirely from whole wheat flour, even though many recipes do cut it with all-purpose or bread flour.
White whole wheat flour has a milder flavor. Fabulous Homemade Bread combines whole wheat flour, bread flour, and oats to make a top-rated loaf. Whole Wheat Honey Bread is made in a bread machine with whole wheat flour and a touch of honey. Dee's Health Bread has extra texture from cracked wheat, flax seeds, and sunflower seeds added to the mix. Made from an ancient grain in the same family as wheat, has a pleasantly nutty flavor and is high in protein. Although spelt is lower in gluten than regular wheat, it is not safe for those with celiac disease.
Spelt Bread uses spelt flour and a bit of sugar for flavor. You could substitute honey, if you wish. Very Simple Spelt Bread is a no-knead recipe made without yeast. Spelt Flour Bread Machine Challah combines white spelt flour with whole grain spelt flour, and is made in your bread machine.
Oatmeal bread often incorporates rolled oats. Oats can also be ground into flour, adding heartiness and sweetness to flour blends. Old-Fashioned Oatmeal Brown Bread yields a dense, slightly sweet yeast bread made with rolled oats and bread flour. Oatmeal Raisin Molasses Bread is sweetened with molasses and a generous dose of raisins. Read the reviews to see the flour substitutions some home cooks made. This high-fiber grain can be ground into flour which may or may not contain all of the bran, germ, and endosperm which would qualify it as a whole-grain flour.
White, light, and medium rye flours are not whole grain; dark rye flour is whole grain IF it says so on the package, Rye meal can be ground from coarse to fine, and is usually whole grain, but you should check the package. Pumpernickel flour or meal is coarse-grained and is usually whole grain, but again, check the package to be sure. Uncle Wynn's Bread Machine Rye has dark rye flour, bread flour, vital wheat gluten, and caraway seeds in the mix. Romanov Russian Black Bread is a densely textured loaf made with dark rye flour.
Remember how the germs in whole grains are capable of sprouting into new plants? Some people let those germs begin to sprout. Then they either grind the sprouted grains into a wet mixture or dry the sprouted grains to grind into flour. Fans believe sprouted grains are better for you and that their nutrients are also more accessible and digestible. All you need to sprout your own grains are the grains wheat berries are a common choice , a mason jar, and a piece of cheesecloth.
Full sprouting directions are here. Just make sure you have a few days to sprout your grains before baking your bread! Or, if you don't want to DIY, sprouted grain flours can be purchased at some stores or ordered online.
Essene bread, sometimes called Manna bread, is probably the most widely-known version of sprouted grain bread. Essene Bread gives you directions for sprouting and grinding wheat berries; you'll want to allow several days for the entire process. The result is a dense, moist, sweet loaf. Reviewers recommend not letting the berries sprout more than the quarter inch specified in the recipe, otherwise the bread starts tasting a little grassy. Essene Bread For The Bread Machine uses a combination of ground sprouted wheat berries and whole wheat flour.
Even if you're sensitive to gluten or have celiac disease, you can make healthy bread with whole-grain flours. Some whole-grain flours are naturally gluten-free, including sweet sorghum , earthy buckwheat , nutty amaranth , teff used to make injera, the spongy Ethiopian flatbread , mild millet and slightly bitter quinoa. Breads made with just these flours, though, won't have the open crumb and lofty rise that wheat flours provide. In some cases, they won't even hold together.
Most recipes combine these whole-grain flours with other ingredients to bind and shape the loaf. Generally speaking, these breads are still healthier than gluten-free flours that aren't made from whole grains. Additionally, nut flours like almond flour and hazelnut flour are packed with protein and are useful both for gluten-free bakers and for carb-conscious breadmakers living the Paleo life. Wonderful Gluten-Free White Bread uses a mix of rice flour, sorghum flour, and potato starch. Delicious Gluten-Free Buckwheat and Millet Bread is made with buckwheat groats, millet, sunflower seeds, and chia seeds.
Ketogenic Bread features almond flour, coconut oil, and eggs. Get more recipes for gluten-free bread. Whole-grain flours spoil faster than refined flours. This is mainly because they contain oils that turn rancid. For best results, store them in the freezer. Depending on the types of flour, the non-profit Whole Grains Council says freezing will keep them fresh between 2 months and 6 months, doubling their pantry shelf-life.
Keep the flour in an airtight bag or container regardless of where you store it. Ideally, buy the flours from a high-turnover business so that they haven't already spent too much time on the shelf. Start with Small Substitutions. Don't just substitute whole-grain flours for all the refined flour in your favorite bread recipes. Doughs made with a large percentage of whole-grain flours don't behave the same as doughs made with refined flours.
Start out by swapping out small amounts of refined flour for whole-grain flour and see what it does to the taste and texture. Add Moisture. Once your flour mix contains one-third to one-half whole grains, most bread recipes will require more liquid. Experiment with different whole-grain recipes to find the flavors and textures you like best. Many interesting flour options are widely available now at markets or from online sources like Bob's Red Mill.
Adding even a small percentage of whole-grain flour to your recipe will add some nutritional value to your bread, plus some bonus flavor, color, and texture. Give DIY a Try. Some serious bakers have countertop flour mills at home, but you can also grind your own flour in a powerful blender or, for small amounts, a dedicated coffee grinder.
Seek out other nutritious additions to your breads, whether you swear by seeds , nuts, or other favorites. Ezekiel breads, one popular choice, incorporate protein-packed ingredients like beans and legumes.
This Ezekiel bread , also known as Bible Bread, includes cooked lentils, while this Ezekiel bread and this bread machine version call for finely ground dried beans and lentils. Problem: Bread is dense. The biggest problem most people face is that their breads are squatter and denser than what they're used to seeing. What can you do about it, besides adjusting expectations?
In recipes that mix whole-grain and refined flours, consider using high-protein bread flour rather than all-purpose flour. Some people add vital wheat gluten to whole-grain recipes to improve the texture, as with this Irresistible Whole Wheat Challah.
Problem: Bread is dry. Making a "soaker" for the dough can improve the texture and even flavor. That's when bakers soak some or all of the flour in liquid before combining it with the other ingredients. This Simple Whole Wheat Bread uses a variation on that strategy.
Problem: Bread falls apart. To help whole-grain loaves hold their shape better, try giving the dough a long, slow final rise in the refrigerator rather than a shorter rise on the counter. Be aware, if you are using small-batch flours or home-ground ingredients, that they may not produce consistent results. Use your own judgment and adjust recipe variables like rising time as needed.
Read the label. Watch out for added sugar or other sweeteners, even if they're labeled as "natural" sweeteners. When buying breads, choose options that are free of artificial preservatives or flavorings. Salt is an essential ingredient in bread, but packaged breads sometimes contain too much -- the nutrition label will tell you how much of the recommended daily amount each slice contains, making it easier to compare different choices.
Finally, take a closer look at terms that sound good but are hard to define. For instance, a bread can be "multigrain," which just means that it contains more than one type of grain, without necessarily being good for you.
This Hearty Multigrain Bread has two kinds of grains and three types of seeds. Flax and Sunflower Seed Bread uses half white and half wheat flour.
Sourdough has become more and more popular—but is it really better than a slice of white? Photo: Prospect composite. Brick House loaves are handmade with organic flour, slow-fermented, naturally leavened and stone-baked over a period of around 48 hours in their converted east Dulwich warehouse. The hum of commuters trundling into the train station next door, like the arrival of the bakery itself in , reflects the rapid gentrification the area has undergone in the last decade.
Is Any Bread Actually Healthy? A Must-Read Before You Buy Your Next Loaf
Dozens of varieties of bread line store shelves and fill cookbooks, though some are healthier than others. Certain types are high in fiber, vitamins, and minerals, while others are made from refined grains and offer little in terms of nutrition. Sprouted bread is made from whole grains that have started to sprout from exposure to heat and moisture. Sprouting has been shown to increase the amount and availability of certain nutrients 1.
How to Bake the Best Healthy Bread From Scratch
Many edible plants considered exotic in the Western world are actually quite mainstream in other cultures. While some of these plants are only encountered in ethnic food markets or during travels to foreign lands, many are now finding their way onto supermarket shelves. Top Exotic Food Plants provides comprehensive coverage of tropical and semitropical food plants, reviewing scientific and technological information as well as their culinary uses. A user-friendly format enables readers to easily locate information on botanical and agricultural aspects, economic and social importance, food uses, storage, preparation, and potential toxicity. The book also contains an introductory chapter that reviews important historical, economic, geopolitical, health, environmental, and ethical considerations associated with exotic food plants. Thoroughly referenced with more than literature citations, this book is enhanced by more than drawings, many chosen from historical art of extraordinary quality. This timely volume also highlights previously obscure edible plants that have recently become prominent as a result of sensationalistic media reports stemming from their inherently entertaining or socially controversial natures.
Wheat and barley were two of the earliest plants to be cultivated, and primitive people living as early as B. Eventually it was discovered that adding water to the grain made it more palatable, and people experimented with cooking the grain and water mixture on stones that had been heated in a fire. In this manner, porridge and flat breads were developed. The ancient Egyptians were known to grow barley and wheat. Excavations of their cities revealed that they enjoyed flat breads with nearly every meal. It is likely that leavened, or raised, bread was discovered accidentally when a wheat and water mixture was left in a warm place, causing the naturally occurring yeast to produce a puffed-up dough. It is also possible that a piece of leftover dough was mixed into a new batch, producing the same results. Cooking the dough in an oven over an open fire produced an even better grade of bread.
The 7 Healthiest Types of Bread
Disclosure: This post may contain affiliate links from which I will earn a commission. We need to educate ourselves and learn how to eat healthy. Life is a journey! Enjoy the ride!
With low-carb , Paleo , and gluten-free diets on the rise, bread and grains in general has fallen out of favor. To combat the trend of falling bread consumption, commercial bread bakers have been looking to formulate and market a healthier bread. Jonnalagadda, S. The Journal of Nutrition, ; SS. And the advantages of other types of bread are less clear-cut. Time to flash back to biology class: Wheat, in its natural, fresh-off-the-plant form, contains three components: the germ, endosperm, and bran layer. The germ contains loads of vitamins and minerals, while the endosperm is packed with protein and carbohydrate. The bran layer the rough stuff… think bran muffin is full of fiber Putting the whole grain puzzle together: Health benefits associated with whole grains. To make white flour, manufacturers remove the germ and bran along with 80 percent of the fiber and most of the nutrients , then send the stripped grains through the mill. White flours usually get a dose of B vitamins, folic acid, and iron during processing ; this fortification process replaces up some of the lost nutrient content, but the flour is still missing many healthy compounds such as antioxidants and phytonutrients Putting the whole grain puzzle together: Health benefits associated with whole grains.
30 years of sprouting
Compared to white bread, which is made of refined wheat flour, Ezekiel bread is much richer in healthy nutrients and fiber. Whereas most types of bread contain added sugar , Ezekiel bread contains none. It is also made from organic, sprouted whole grains. The sprouting process changes the nutrient composition of the grains significantly. In contrast to most commercial breads, which consist primarily of refined wheat or pulverized whole wheat, Ezekiel bread contains several different types of grains and legumes:. All the grains and legumes are organically grown and allowed to sprout before they are processed, mixed together and baked to produce the final product.
The Ultimate Guide to Gluten-Free Baking
Handbook of Food Chemistry pp Cite as. Cereals have always occupied a preferential place in the food pyramid that gathers dietary guidelines. Despite society lifestyle changes, cereal-based goods are still the main players in the human diet, although their worldwide contribution to dietary patterns is different. Bread is the main bakery consumed product worldwide, although the concept of bread comprised thousands of different products regarding their processing, shapes, composition, and so on. Although with far less consumption, other bakery products include cookies, cakes and muffins, croissants, and pastries. An overview about the chemical composition of cereals and cereals products, as well as their role in human nutrition and health, is presented. Skip to main content. Advertisement Hide.
Made by Hand with Love
Bread has gotten a bad rap over the years, because mass-produced loaves often swap whole grains and wholesome ingredients for bleached flours and chemical additives. The last few decades have also seen a rise in popularity of low-carb and gluten-free diets, which have attributed to the demonization of what has otherwise been considered a dietary staple. While the bread aisle now has more whole grain options than before, even breads made with whole grains are instead laden with refined sugar, added salt, and vegetable oils to improve the flavor and mouthfeel.
Meet the bread brothers—Carlsbad born and raised—Clinton and Louie Prager. Siblings with a shared passion for baking traditional, wholesome bread.
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