Healthy Breads

By Global Master Chef Karl Guggenmos

My daily chore as a kid was to make a daily round to the baker and buy fresh baked rolls, brazen and hearty farmers bread for the day. We only bought bread for the day. I enjoyed the early morning aroma coming from the bakeshop and looked forward to visiting with the “Baeckermeister” (Master Baker). He would sometimes allow me into the bakeshop and even play with the dough. They used fresh, unspoiled, minimally processed grains and we thought of bread as a healthy food for sure.

Over time I wanted to become a baker but my apprenticeship fell through and I went the Chef route instead. My love for baking never waned though and to this day I love to bake fresh wholesome bread each morning. Most of the time I take it to the office and break bread with my friends. For me, the most joyful experience is fresh, hot bread with some butter, marmalade or honey and the first morning coffee.

Bread has been a staple diet for humans for thousands of years and will probably continue to be part of it in the near future. That said, as of late, bread has been under scrutiny for not being healthy, especially bread made with refined flour.

There are four main issues with bread:

  1. Most breads, especially those made with refined wheat flour, are low in essential nutrients such as protein, fiber, vitamins and minerals. 
  1. Grains are pulverized to make bread, therefore digestion misses some of the benefits of whole grain.
  1. Breads are high in Carbs (high calories).
  1. Breads normally contain gluten, which is a problem for many people.
The healthiest way to keep your beloved bread in your life is to choose breads that contain real whole wheat and whenever possible, are made with ancient grains, even partially. 

Examples of ancient grains include:

    • Spelt
    • Amaranth
    • Buckwheat
    • Chia
    • Millet
    • Quinoa
    • Sorghum
    • Oats
    • Barley
    • Bulgur Wheat
    • Rice
    • Teff

    These grains are full of nutrients and can be added to other grains to make our bread healthier and even gluten free.

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