INTRODUCTION

BREAD IS A STAPLE IN THE DIET FOR MANY PEOPLE, AND

MOST FOOD PYRAMIDS CONTAIN CEREAL OR CEREAL
PRODUCTS AS PART OF THE DAILY RECOMMENDED IDEAL DIET.
IN CANADA A WHEAT GROWING COUNTRY IT IS
RECOMMENDED THAT ADULTS EAT TWELVE SERVINGS OF
GRAINS OR GRAIN PRODUCTS PER DAY. TRADITIONALLY, GRAIN
PRODUCTS HAVE BEEN SEEN AS A SOURCE OF FIBER OR BULK
IN THE DIET. AN ADEQUATE SUPPLY OF FIBER IS IMPORTANT
TO ENSURE REGULARITY, BUT IT HAS ALSO BEEN FOUND THAT
DIETARY FIBER CAN CHANGE THE POPULATION OF DIGESTIVE
TRACT MICRO-ORGANISMS AND ALSO MAY BE CAPABLE OF
LOWERING BLOOD CHOLESTEROL. GRAIN AND GRAIN
PRODUCTS ARE CONSIDERED GOOD SOURCES OF FOLIC ACID
AND, IN SOME COUNTRIES, GRAIN PRODUCTS ARE FORTIFIED
WITH ADDITIONAL FOLIC ACID.

BY DEFINITION, GRAINS ARE THE DRY SEED-LIKE FRUIT

PRODUCED BY THE CEREAL GRASSES. IN TIMES PAST IT WAS
SUFFICIENT TO MAKE A BREAD OR A BREAKFAST CEREAL
FROM ONE GRAIN WHEAT IN THE CASE OF BREAD, WHEAT,
CORN, OATS OR RICE IN THE CASE OF BREAKFAST CEREAL.
BUT IN THE FOOD BUSINESS - LIKE MANY OTHERS MORE IS
BETTER. AND SO NOW WE HAVE MULTI-GRAIN CEREALS AND
EVEN A TWELVE GRAIN BREAD.

TO SAY THAT A FOOD PRODUCT CONTAINS TWELVE GRAINS

MAY BE STRETCHING IT A BIT IF YOU CONSIDER THE LIST OF
TRADITIONAL GRAINS. TOO MANY PEOPLE DO NOT HAVE
ENOUGH FIBER IN THEIR DIET AND SO EATING MORE GRAIN
PRODUCTS IS GOOD FOR YOUR HEALTH. WHEN IT COMES TO
BREAD OR CEREAL PRODUCTS, MORE IS BETTER.

COMMONLY RECOGNIZED GRAINS

WHEAT INCLUDING EINKORN, EMMER, SPELT AND KAMUT
BARLEY
CORN
RICE
RICE
MILLET
SORGHUM

DIFFERENT

TYPES OF

BREADS

ALL THE BREADS PRODUCES ALL AROUND THE WORLD CAN

BE WIDELY CLASSIFIED UNDER THE FOLLOWING:

WHITE BREAD
WHOLEWHEAT BREAD
MIXED GRAIN BREADS
SOURDOUGH BREADS
GLUTEN FREE BREADS
REGIONAL BREADS
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WHITE BREAD
THE MOST COMMON VARIETY OF BREAD IS WHITE BREAD. IT
IS MADE FROM WHEAT FLOUR (EXTRACTION RATE OF 77%)
AND IS MADE INTO MANY DIFFERENT SIZES, SHAPES AND
TEXTURES. INGREDIENTS SUCH AS OTHER CEREAL OR
VEGETABLE FLOURS, SEEDS, HERBS OR A MIXTURE OF THESE
CAN BE ADDED.
WHOLEMEAL OR WHOLEWHEAT BREAD
MADE FROM WHOLEMEAL FLOUR (CONTAINS ALL THE
COMPONENTS OF THE GRAIN -CLOSE TO 100% EXTRACTION
RATE), IT HAS BECOME MORE POPULAR WITH INCREASING
KNOWLEDGE OF THE HEALTH BENEFITS OF BRAN AND WHEAT
GERM.

MIXED GRAIN BREAD

IT IS MADE FROM ANY COMBINATION OF FLOURS (E.G.
WHOLEMEAL OR WHITE FLOUR, RYE MEAL OR FLOUR), GRAINS
(E.G. KIBBLED GRAINS, WHEAT GERM, WHOLE GRAINS OR
WHEAT AND OTHER CEREALS) AND SEEDS (E.G. SESAME
SEEDS).
SOURDOUGH BREAD

SOURDOUGH BREAD HAS A SLIGHTLY SOUR FLAVOUR AND A

DENSER TEXTURE THAN REGULAR BREAD. SOURDOUGH
DESCRIBES THE RAISING AGENT USED TO MAKE THIS TYPE OF
BREAD. A STARTER, MADE FROM A MIXTURE OF FLOUR AND
WATER, SERVES AS A MEDIUM FOR GROWING EITHER
COMMERCIAL YEAST THAT IS ADDED TO THE MIXTURE OR THE
EVER-PRESENT WILD YEAST THAT IS CAPTURED BY THE
MIXTURE FROM THE AIR WE BREATHE. (YOGHURT IS ALSO
SOMETIMES ADDED TO PROVIDE YEAST.) THIS MIXTURE IS
ALLOWED TO SOUR THROUGH A FERMENTATION PROCESS
THAT PRODUCES A GAS AND AN ACID. IT IS THEN USED AS A
STARTER TO LEAVEN OTHER BREADS; THE GAS PRODUCED BY
THE FERMENTATION IS TRAPPED IN THE ELASTIC GLUTEN
STRUCTURE OF THE DOUGH, CAUSING IT TO RISE, WHILE THE
ACID IMPARTS THE FINAL PRODUCT WITH A TART FLAVOUR.

GLUTEN-FREE BREAD
GLUTEN-FREE BREAD IS USUALLY BASED ON CORNFLOUR TO
WHICH FLOUR FROM GLUTEN-FREE GRAINS (SUCH AS RICE
AND MAIZE), POTATO OR PULSES IS ADDED. GLUTEN-FREE
BREAD HAS A DENSER, MORE CRUMBLY TEXTURE THAN
TRADITIONAL BREAD, SINCE THE PRESENCE OF GLUTEN IS
ESSENTIAL FOR THE TYPICAL STRUCTURE AND TEXTURE OF
BREAD.

BUCKWHEAT (GLUTEN FREE)

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BUCKWHEAT IS NOT A TRUE CEREAL AS IT IS NOT A MEMBER

OF THE GRASS FAMILY, INSTEAD BEING RELATED TO SORRELS
AND DOCKS. IF YOU LOOK AT DOCKS CLOSELY, YOU CAN SEE
THAT THE SEEDS, THOUGH SMALLER, HAVE THE SAME
DISTINCTIVE TRIANGULAR SHAPE. BUCKWHEAT, A NATIVE OF
CENTRAL ASIA, IS NOW GROWN IN EUROPE, N AMERICA AND
THE FORMER USSR COUNTRIES, BUT IT IS STILL NOT WIDELY
USED IN BRITAIN. 100G OF BUCKWHEAT PROVIDES 11.7G
PROTEIN, 3.9MG IRON AND IT IS VERY HIGH IN CALCIUM WITH
114MG PER 100G. AVAILABLE RAW THE SEEDS ARE
GREENISH-PINK, OR ROASTED (KNOWN AS KASHA) THE SEEDS
ARE DARKER REDDISH-BROWN. IT CAN BE COOKED (1:2
PARTS WATER FOR 6 MINUTES, LEAVE TO STAND FOR 6
MINUTES) AND SERVED LIKE RICE OR YOU CAN ADD IT TO
STEWS AND CASSEROLES. BUCKWHEAT FLOUR CAN BE ADDED
TO CAKES, MUFFINS, PANCAKES ETC. WHERE IT IMPARTS A
DISTINCTIVE FLAVOUR. LOOK OUT TOO FOR BUCKWHEAT
SPAGHETTI, SOBA.
CORN OR MAIZE (GLUTEN FREE)
MAIZE IS THE PRINCIPAL FOOD PLANT OF AMERICA AND WAS
UNKNOWN IN OTHER PARTS OF THE WORLD UNTIL COLUMBUS
REACHED AMERICA IN 1492. IT WAS GROWN BY THE MAYA,
INCA AND AZTEC CIVILISATIONS, AND BY VARIOUS NORTH
AMERICAN INDIAN TRIBES AND NOW HAS SPREAD TO
CANADA, USSR, ITALY, SPAIN, EGYPT, INDIA AND SOUTH
AFRICA. IT IS USED FOR HUMAN FOOD, ANIMAL FEED AND AS
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A SOURCE OF RAW MATERIALS FOR INDUSTRY. 100G MAIZE

GIVES 9G PROTEIN. FRESH MAIZE IS OFTEN AVAILABLE
(SWEET CORN, CORN ON THE COB) BUT REMEMBER THAT
NUTRITIONAL VALUES WILL BE LOWER BECAUSE LESS
CONCENTRATED.
WE MOST OFTEN SEE MAIZE AS
CORNFLAKES OR POPCORN, BUT CORNMEAL OR POLENTA IS
AVAILABLE AND CAN BE ADDED TO SOUP, PANCAKES, MUFFINS
ETC. TORTILLAS ARE MADE FROM MAIZE MEAL, AS ARE QUITE
A LOT OF SNACK FOODS. DO NOT CONFUSE CORNMEAL WITH
HIGHLY
REFINED
CORN
STARCH/FLOUR,
USED
FOR
THICKENING.

MILLET (GLUTEN FREE)

MILLET IS THE NAME APPLIED TO A VARIETY OF GRASSES
FIRST CULTIVATED IN ASIA OR AFRICA. IT IS A STAPLE CROP IN
AFRICA BECAUSE IT IS DROUGHT RESISTANT AND KEEPS
WELL. 100G MILLET PROVIDES 9.9G PROTEIN, AND 6.8MG
IRON (HIGHER THAN OTHER CEREALS). MILLET MAKES A
DELICIOUS ALTERNATIVE TO RICE BUT THE TINY SEEDS NEED
TO BE CRACKED BEFORE THEY WILL ABSORB WATER EASILY,
SO THEY SHOULD BE FIRST SAUTEED WITH A LITTLE
VEGETABLE OIL FOR 2-3 MINUTES UNTIL SOME ARE SEEN TO
CRACK, THEN ADD WATER WITH CARE (1:3 PARTS), BRING TO
THE BOIL AND SIMMER FOR 15-20 MINUTES UNTIL FLUFFY.
MILLET FLAKES CAN BE MADE INTO PORRIDGE OR ADDED TO

MUESLI AND MILLET FLOUR IS AVAILABLE, SOMETIMES ALSO

MADE INTO PASTA.

OATS
OATS ARE THOUGHT TO HAVE ORIGINATED IN WESTERN
EUROPE AND MAY ORIGINALLY HAVE APPEARED AS A WEED IN
BARLEY AND SO GOT SPREAD WITH THE BARLEY. THEY'RE
NOW GROWN IN MANY PARTS OF THE WORLD INCLUDING N W
EUROPE, THE FORMER USSR COUNTRIES, NORTH AMERICA,
CANADA, AUSTRALIA AND CHINA. USED MOSTLY AS ANIMAL
FEED, THEY ARE VERY NUTRITIOUS. IN FACT, AS THEY ARE
USUALLY INEXPENSIVE TO BUY, THEY CAN BE A REAL BOON TO
PEOPLE TRYING TO GET A GOOD DIET ON A LOW BUDGET.
100G OATS GIVES 13G PROTEIN, 55MG CALCIUM (MORE
THAN ANY OTHER CEREAL EXCEPT BUCKWHEAT), AND 4.6MG
IRON. AVAILABLE AS GROATS (WHOLE GRAINS WITH THE
HUSKS REMOVED) BUT MORE USUALLY AS VARIOUS GRADES
OF OATMEAL, ROLLED OATS OR JUMBO OAT FLAKES. OAT
GROATS NEED COOKING FOR 45 MINUTES IN 1:3 PARTS
WATER. ALL FORMS CAN BE USED TO MAKE PORRIDGE,
COMBINED WITH GROUND NUTS TO MAKE A ROAST OR ADDED
TO STEWS. OATMEAL IS LOW IN GLUTEN SO CAN'T BE USED
TO MAKE A LOAF, BUT CAN BE MIXED WITH WHEAT FLOUR TO
ADD FLAVOUR AND TEXTURE TO BREAD, MUFFINS, PANCAKES
ETC.

QUINOA (GLUTEN FREE)

QUINOA IS AN ANCIENT CROP WHICH FED THE CENTRAL

AMERICAN AZTEC INDIANS FOR THOUSANDS OF YEARS, AND
WHICH HAS RECENTLY BEEN CULTIVATED IN BRITAIN. UNLIKE
MOST GRAINS, IT DOES NOT BELONG TO THE GRASS FAMILY,
BUT IS A RELATIVE OF THE GARDEN WEED CALLED FAT HEN.
IT IS VERY NUTRITIOUS, CONTAINING BETWEEN 13-14%
PROTEIN WITH A GOOD AMINO ACID COMPOSITION BUT HAS
NO GLUTEN SO IT CANNOT BE USED FOR BREADMAKING.
INSTEAD, IT IS COOKED FOR 15 MINUTES IN 1:3 PARTS
WATER AND SERVED AS A SIDE DISH OR MAY BE USED IN
RISOTTO, PILAF, VEGETABLE STUFFINGS ETC.

RICE (GLUTEN-FREE)
RICE IS ONE OF THE WORLD'S MOST IMPORTANT CROPS. IT
ORIGINATED IN ASIA BUT IS NOW GROWN THROUGHOUT THE
HUMID, SUB-TROPICAL REGIONS. IT DIFFERS FROM MOST
OTHER CEREALS IN REQUIRING LAND THAT IS SUBMERGED IN
WATER TO GROW, THOUGH SOME VARIETIES DO GROW IN
UPLAND AREAS. RICE IS A GOOD SOURCE OF CARBOHYDRATE
BUT DOESN'T HAVE QUITE AS MUCH PROTEIN AS SOME OTHER
CEREALS (6.5G PER 100G). UNPOLISHED RICE (I.E.
WHOLEGRAIN/BROWN RICE) IS A GOOD SOURCE OF B
VITAMINS TOO. THERE ARE THREE BASIC KINDS IN CULINARY
TERMS: LONG, MEDIUM AND SHORT GRAIN. LONG USED
TRADITIONALLY IN SAVOURY DISHES, SHORT IN DESSERT
COOKING, ALTHOUGH THIS VARIES ACROSS THE GLOBE AND IT
IS REALLY A MATTER OF PERSONAL PREFERENCE. LONG
WHOLEGRAIN RICE NEEDS TO COOK IN 1:2 PARTS WATER FOR

35-40 MINUTES. RICE FLOUR IS AVAILABLE BUT BECAUSE OF

THE LACK OF GLUTEN, IT CANNOT BE USED TO MAKE A
YEASTED LOAF BUT CAN BE USED FOR CAKES, BISCUITS AND
PANCAKES. RICE FLAKES (BROWN AND WHITE) CAN BE
ADDED TO MUESLI OR MADE INTO A MILK PUDDING OR
PORRIDGE.

WILD RICE
WILD RICE IS NOT A RICE AT ALL BUT AN AMERICAN GRASS
USED AS AN IMPORTANT FOOD BY THE INDIANS AND EARLY
SETTLERS. DIFFICULTY IN HARVESTING MAKES IT EXPENSIVE,
BUT THE COLOUR, A PURPLISH BLACK AND ITS SUBTLY NUTTY
FLAVOUR MAKE IT A GOOD BASE FOR A SPECIAL DISH AND IT
CAN BE ECONOMICALLY MIXED WITH OTHER RICES, BUT MAY
NEED PRE-COOKING AS IT TAKES 45-50 MINUTES TO COOK IN
1:3 PARTS OF WATER.

RYE
RYE IS THE LEAST IMPORTANT CEREAL CROP AND IS USUALLY
ONLY
GROWN
WHERE
CONDITIONS
ARE
RELATIVELY
UNFAVOURABLE AND OTHER CEREALS DON'T DO WELL. IT
PROBABLY ORIGINATED IN S W ASIA, BUT THE NAME OCCURS
IN NORTHERN EUROPEAN LANGUAGES, WHICH SUGGEST
EARLY CULTIVATION IN THAT AREA. IT IS VERY HARDY AND SO
GROWS IN TEMPERATE AND COOL REGIONS AND AT HIGH

ALTITUDES, AND IS VERY TOLERANT OF POOR SOIL FERTILITY.

IT IS THE ONLY CEREAL APART FROM WHEAT AND BARLEY
THAT HAS ENOUGH GLUTEN TO MAKE A YEASTED LOAF, BUT IT
HAS LESS GLUTEN THAN WHEAT, SO RYE BREAD IS DENSER. IT
IS MORE USUAL TO MIX RYE FLOUR WITH WHEAT FLOUR. RYE
GRAINS SHOULD BE COOKED IN 1:3 PARTS WATER FOR 4560 MINUTES. KIBBLED RYE IS OFTEN ADDED TO GRANARYTYPE LOAVES. YOU CAN ALSO ADD RYE TO STEWS AND RYE
FLAKES ARE AVAILABLE, WHICH CAN BE USED IN MUESLI.
100G OF RYE GIVES 9.4G PROTEIN.

SPELT
SPELT IS CLOSELY RELATED TO COMMON WHEAT, ORIGINATING
IN THE MIDDLE EAST, AND HAS BEEN POPULAR FOR DECADES
IN EASTERN EUROPE. HIGHER IN PROTEIN THAN WHEAT, IT
APPEARS TO HAVE A DIFFERENT MOLECULAR STRUCTURE,
APPEARING TO CAUSE LESS PROBLEMS THAN WHEAT FOR
SOME SUFFERERS OF GRAIN ALLERGIES. IT HAS AN INTENSE
NUTTY, WHEATY FLAVOUR. THE FLOUR IS EXCELLENT FOR
BREADMAKING AND SPELT PASTA IS BECOMING MORE WIDELY
AVAILABLE.

WHEAT
THIS IS THE MOST FAMILIAR CEREAL USED IN BRITAIN TODAY,
IT IS USED FOR BREAD, CAKES, BISCUITS, PASTRY, BREAKFAST
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CEREALS AND PASTA. ALL THE PRESENT VARIETIES OF WHEAT

SEEM TO BE DERIVED FROM A HYBRID WILD WHEAT THAT
GREW IN THE MIDDLE EAST 10,000 YEARS AGO. OVER
30,000 VARIETIES ARE SAID TO BE IN CULTIVATION. WHEAT
CAN BE GROWN IN A VERY WIDE RANGE OF CLIMATIC
CONDITIONS BUT IS MOST SUCCESSFUL IN TEMPERATE ZONES
INCLUDING THE UK, NORTH AMERICA, SOUTHERN RUSSIA
AND SOUTH WEST AUSTRALIA.

NUTRITIONALLY, 100G WHOLE WHEAT PROVIDE 14G

PROTEIN, 2.2G FAT, 69.1G CARBOHYDRATE, 2.3G FIBRE,
3.1MG IRON, 36MG CALCIUM. WHEAT GRAINS, ALSO CALLED
WHEAT BERRIES, CAN BE EATEN WHOLE, COOKED IN 1:3
PARTS OF WATER FOR 40-60 MINUTES, THEY HAVE A
SATISFYING, CHEWY TEXTURE. CRACKED OR KIBBLED WHEAT
IS THE DRIED WHOLE GRAINS CUT BY STEEL BLADES. BULGUR
WHEAT, MADE FROM THE WHOLE GRAINS STEAMED BEFORE
CRACKING, ONLY NEEDS REHYDRATING BY SOAKING IN BOILING
WATER OR STOCK. COUSCOUS IS THE STEAMED, DRIED AND
CRACKED GRAINS OF DURUM WHEAT AND IS MORE REFINED
THAN BULGUR. SOAK IN 2 PARTS OF WATER/STOCK TO
REHYDRATE, TRADITIONALLY IT IS STEAMED AFTER SOAKING.
STRONG WHEAT FLOUR (HIGH GLUTEN CONTENT) IS
REQUIRED FOR YEASTED BREADMAKING AND PUFF PASTRY.
PLAIN FLOUR IS USED FOR GENERAL COOKING INCLUDING
CAKES AND SHORTCRUST PASTRY. WHEAT FLAKES ARE USED
FOR PORRIDGE, MUESLI AND FLAPJACKS. WHEAT GERM IS AN
EXCELLENT SOURCE OF NUTRIENTS, ESPECIALLY VITAMIN E.

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REGIONAL BREADS
BAGEL
A JEWISH BREAD WHERE THE DOUGH (WITH YEAST) IS
SHAPED INTO A RING AND THROWN INTO BOILING WATER
BEFORE BAKING. THIS GIVES THE CRUST A CHEWY TEXTURE.
IT MAY BE COATED WITH POPPY OR SESAME SEEDS AND CAN
BE FLAVOURED, E.G. RAISIN AND CINNAMON.

MIDDLE EASTERN FLAT, POCKET OR PITA BREAD

FLAT, OVAL OR ROUND WHEAT BREAD MADE FROM FLOUR,
WATER, YEAST AND SALT. THE "POCKET" IN SOME BREADS IS
MADE BY RESTING THE FLATTENED PIECES OF DOUGH UNDER
DRY CONDITIONS SO THAT BOTH SIDES BECOME SLIGHTLY
DRIER THAN THE CENTRE. DURING BAKING AT HIGH
TEMPERATURE, THE STEAM PRODUCED INSIDE THE DOUGH IS
TRAPPED BY THE BAKED, DRIER OUTSIDE LAYERS. THE
POCKET CAN ALSO BE STUFFED WITH VARIOUS FILLINGS. THE
TURKISH VERSION OF PITA BREAD IS PIDE.

NAAN
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MADE IN INDIA, PAKISTAN AND AFGHANISTAN, NAAN IS A

WHEAT-FLOUR BREAD LEAVENED WITH A STARTER OF THE
SOURDOUGH KIND AND COOKED IN A CLAY TANDOOR OVEN.
THE CLAY AND THE SMOKE IN THE TANDOOR COMBINE TO
PRODUCE A CHARACTERISTIC FLAVOUR. THE BREAD IS
FLATTISH AND HAS A CRISP CRUST.
CHAPATTI (CHAPPATI)
SOMETIMES CALLED ROTI, CHAPATTI IS SERVED THROUGHOUT
INDIA, PAKISTAN AND ALSO IRAN. THEY ARE MADE FROM
FINELY MILLED WHOLEWHEAT FLOUR, CALLED ATTA. THE
DOUGH IS ROLLED INTO THIN ROUNDS WHICH ARE COOKED IN
AN IRON PAN OR ON A GRIDDLE. THEY ARE MADE EVERY DAY
IN NORTH INDIA WHERE THEY ARE USED AS A PLATE TO HOLD
OTHER FOOD, CURVED TO SCOOP UP FOOD OR USED FOR
DIPPING IN SOUPS OR SAUCES.

PARATHA OR PARATA
AN INDIAN FLAKY BREAD PREPARED BY SMEARING THE
UNLEAVENED DOUGH WITH GHEE OR OIL AND
THE DOUGH. THIS PROCEDURE IS REPEATED
THE DOUGH IS THEN ROLLED OUT AND FRIED
COOKED ON A GRIDDLE.

CHINESE STEAMED BREAD

13

THEN FOLDING
THREE TIMES.
IN OIL OR DRY

EATEN IN MOST COUNTRIES OF EAST ASIA, CHINESE

STEAMED BREADS ARE SHAPED LIKE A BALL AND HAVE EITHER
NO FILLING, A SWEET BEAN PASTE OR A MEAT FILLING. LAO
BING IS A CHINESE-STYLE FLAT BREAD WHICH IS BAKED IN A
PAN UNTIL BOTH SIDES ARE GOLDEN BROWN.

CHINESE BUNS AND DUMPLINGS

BUNS AND DUMPLINGS ARE COMMON IN NORTH AND SOUTHEAST ASIA. MANJU, THE GENERIC TERM FOR STEAMED
JAPANESE BUNS, ARE EITHER LIGHTLY BAKED OR STEAMED
BUNS PREPARED BY STEAMING A FERMENTED DOUGH WITH A
PORK, CURRY OR SWEET BEAN PASTE FILLING. IN NORTHERN
CHINA, MANTOU IS A STEAMED LEAVENED BREAD WITHOUT A
FILLING, EATEN AS A STAPLE IN PLACE OF RICE. YIT BIEN OR
MOON CAKE IS A BAKED BUN FILLED WITH NUTS AND SEEDS
POPULAR AMONGST CHINESE POPULATIONS.

MANTOU OR MANTU DESCRIBES THE FOOD CATEGORY OF

DUMPLINGS IN ASIA. THEY RESEMBLE RAVIOLI AND ARE
STUFFED WITH MEAT AND/OR VEGETABLES AND BEANS.
DAMPER
TRADITIONALLY BAKED IN THE AUSTRALIAN BUSH, DAMPER IS
A CHEMICALLY LEAVENED WHITE, ROUND BREAD.

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TO UNDERSTAND THE EFFECT OF BREADS ON HUMAN BODIES

WE FIRST NEED TO LEARN ABOUT GI (GLYCEMIC INDEX)

WHAT IS GI?
NOT ALL CARBOHYDRATE FOODS ARE CREATED EQUAL, IN
FACT THEY BEHAVE QUITE DIFFERENTLY IN OUR BODIES. THE
GLYCEMIC INDEX OR GI DESCRIBES THIS DIFFERENCE BY
RANKING CARBOHYDRATES ACCORDING TO THEIR EFFECT ON
OUR BLOOD GLUCOSE LEVELS. CHOOSING LOW GI CARBS THE ONES THAT PRODUCE ONLY SMALL FLUCTUATIONS IN OUR
BLOOD GLUCOSE AND INSULIN LEVELS - IS THE SECRET TO
LONG-TERM HEALTH REDUCING YOUR RISK OF HEART DISEASE
AND DIABETES AND IS THE KEY TO SUSTAINABLE WEIGHT
LOSS

THE GLYCEMIC INDEX (GI) IS A RANKING OF CARBOHYDRATE

CONTAINING FOODS BASED ON THEIR EFFECT ON BLOOD
GLUCOSE LEVELS. FOODS WITH A LOW GI KEEP YOU
SATISFIED FOR LONGER & PROVIDE A LONGER LASTING
SOURCE OF ENERGY. THEY DO THIS BECAUSE FOODS WITH
LOW GI TAKE LONGER FOR THE BODY TO DIGEST & RESULT IN
A GRADUAL RISE IN BLOOD GLUCOSE LEVELS.

THE BENEFITS OF LOW GI

RESEARCH SHOWS THAT LOW GI FOODS CAN HAVE BENEFITS
FOR HEALTH IN A NUMBER OF WAYS, INCLUDING THE
FOLLOWING:
15

 LOW GI DIETS HELP PEOPLE LOSE AND CONTROL

WEIGHT

LOW GI DIETS INCREASE THE BODY'S SENSITIVITY TO

INSULIN

LOW GI CARBS IMPROVE DIABETES CONTROL

LOW GI CARBS REDUCE THE RISK OF HEART DISEASE
LOW GI CARBS REDUCE BLOOD CHOLESTEROL LEVELS
LOW GI CARBS CAN HELP YOU MANAGE THE SYMPTOMS
OF PCOS
LOW GI CARBS REDUCE HUNGER AND KEEP YOU FULLER
FOR LONGER

LOW GI CARBS PROLONG PHYSICAL ENDURANCE

HIGH GI CARBS HELP RE-FUEL CARBOHYDRATE STORES
AFTER EXERCISE

HIGH FIBER LOW GI BREADS

THE MAIN INGREDIENT THAT BOOSTS THE FIBER AND
DECREASES THE GI OF OUR HI-FIBER LO-GI BREAD IS
RESISTANT STARCH. RESISTANT STARCH IS A SPECIAL TYPE OF
STARCH THAT RESISTS DIGESTION IN THE STOMACH AND
SMALL INTESTINE (WHERE OTHER STARCHES ARE NORMALLY
DIGESTED) AND PASSES THROUGH TO THE BOWEL WHERE IT
ACTS LIKE REGULAR DIETARY FIBER. THE RESISTANT STARCH
IN OUR HI-FIBRE LO-GI BREAD BOOSTS THE FIBER CONTENT

16

AND ALSO HELPS KEEP THE GI OF THE BREAD LOW BY

HELPING SLOW DOWN THE RATE OF DIGESTION IN THE BODY.

ALL ABOUT FIBER

A WELL BALANCED DIET SHOULD CONTAIN A MIXTURE OF
DIFFERENT TYPES OF FIBER, EACH OF WHICH HAS DIFFERENT
FUNCTIONS IN MAINTAINING A HEALTHY DIGESTIVE SYSTEM.
SOLUBLE FIBER SLOWS DIGESTION ENSURING A
STEADY NUTRIENT RELEASE AND REDUCED LEVEL OF
CHOLESTEROL ABSORPTION. FOUND IN HIGHER
AMOUNTS IN OATS AND BARLEY.

INSOLUBLE FIBER HELPS KEEP YOU REGULAR FOUND

IN HIGHER AMOUNTS IN NUTS, SEEDS, WHEAT AND RYE
PRODUCTS. BAKERS DELIGHTS WHOLEMEAL,
WHOLEMEAL COUNTRY GRAIN AND CAPE SEED BREADS
CONTAIN INGREDIENTS HIGH IN INSOLUBLE FIBER.
RESISTANT STARCH - KEEPS THE BOWEL HEALTHY
OVERALL. FOUND IN HIGHER AMOUNTS IN MAIZE
(CORN). RESISTANT STARCH IS THE MAIN TYPE OF FIBER
FOUND IN BAKERS DELIGHTS HI-FIBER LO-GI BREAD.

WHITE BREAD FACTS

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EATING LOTS OF WHITE BREAD RAISES THE RISK OF A CANCER

THAT KILLS THOUSANDS OF BRITONS EVERY YEAR,
ACCORDING TO NEW RESEARCH.
THOSE WHO EAT FIVE SLICES A DAY ARE ALMOST TWICE AS
LIKELY TO DEVELOP THE MOST COMMON FORM OF KIDNEY
CANCER COMPARED TO THOSE WHO HAVE ONE AND A HALF
SLICES. SCIENTISTS PUT THE CAUSE DOWN TO REFINED
CEREALS TRIGGERING A SURGE IN BLOOD SUGAR AND
INSULIN LEVELS, WHICH IS THOUGHT TO FUEL CANCER CELL
GROWTH. PEOPLE SHOULD PARTICULARLY CUT DOWN ON
WHITE BREAD, WHICH CAUSES THE BIGGEST RISE IN BLOOD
GLUCOSE LEVELS, AND OPT FOR WHOLEMEAL VARIETIES
INSTEAD. THE STUDY ALSO ADDS TO THE MOUNTING
EVIDENCE OF THE HEALTH BENEFITS OF FOLLOWING A LOW GI
DIET. THIS INVOLVES AVOIDING PROCESSED AND REFINED
FOODS, SUCH AS WHITE BREAD WHICH HAVE A HIGH
GLYCAEMIC INDEX.

WHOLE GRAIN FOODS ARE CLASSED AS HAVING A LOW GI

VALUE AS THEY LEAD TO SLOWER RELEASE OF SUGAR INTO
THE BLOOD STREAM.
THE SCIENTISTS DISCOVERED A CLEAR LINK BETWEEN EATING
LOTS OF BREAD AND THE RISK OF GETTING THE CANCER. THE
STUDY DID NOT SPECIFY WHAT TYPE OF BREAD PEOPLE ATE.
HOWEVER, OVERALL THOSE IN THE GROUP THAT ATE THE
MOST BREAD - EQUIVALENT TO 35 SLICES WEEKLY OR FIVE A
DAY - WERE ALMOST TWICE AS LIKELY TO DEVELOP THE
CANCER AS THOSE WHO HAD JUST 11 SLICES A WEEKAROUND ONE AND A HALF A DAY. IN CONTRAST, THOSE WHO
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ATE A HIGH PROPORTION OF POULTRY, MEAT AND VEGETABLES

HAD A LOWER RISK OF GETTING THE KIDNEY CANCER. THE
STUDY DID NOT ESTABLISH EXACTLY WHAT IN BREAD MAY BE
TO BLAME, HOWEVER THE RESEARCHERS BELIEVE IT MAY BE
LINKED TO THE HIGH GLYCAEMIC INDEX OF MANY TYPES.
FOODS WITH A HIGH GI CAUSE A DRAMATIC RISE IN BLOOD
SUGAR LEVELS WHICH LEADS TO THE RELEASE OF INSULIN
AND IN TURN CHEMICALS THAT CAN FUEL CELL GROWTH. THE
THEORY IS THAT CANCER CELLS USE THESE CHEMICALS AND
THE GLUCOSE TO FUEL THEIR OWN UNCHECKED, AND
THEREFORE DANGEROUS, GROWTH. PAST STUDIES HAVE
ALSO FOUND WOMEN WHO FOLLOW A LOW GI DIET AFTER
THE MENOPAUSE HAVE A LOWER RISK OF BREAST CANCER
THAN THOSE WHO HAVE LOTS OF HIGH GI FOODS. THE DIET
IS ALSO ADVISED FOR PEOPLE WITH DIABETES TO HELP
PREVENT PEAKS AND TROUGHS IN BLOOD SUGAR LEVELS.

WHOLE WHEAT

BREAD AND CANCER

HAVING TWO PORTIONS OF WHOLE GRAINS SUCH AS

WHOLEMEAL BREAD AND BROWN RICE ON A DAILY BASIS MAY
ALMOST HALVE THE RISK OF DEVELOPING PANCREATIC
CANCER.

ACCORDING TO THE RESEARCH, CARRIED OUT BY THE

UNIVERSITY OF CALIFORNIA, SAN FRANCISCO, A DIET RICH IN
THESE INGREDIENTS AND OTHER WHOLE GRAIN FOODS
COULD BRING ABOUT A SUBSTANTIAL REDUCTION IN THE RISK
OF DEVELOPING THIS FORM OF CANCER. IN THE STUDY OF
MORE THAN 2,000 MEN AND WOMEN, A CLEAR LINK
BETWEEN THE AMOUNT OF WHOLE GRAINS EATEN AND THE
19

CHANCE
OF
DEVELOPING
PANCREATIC
CANCER
WAS
REVEALED. IT WAS FOUND THAT THOSE WHO ATE AT LEAST
TWO HELPINGS OF WHOLE GRAINS A DAY - THE EQUIVALENT
OF A CUP OF BROWN RICE OR PORRIDGE, OR TWO SLICES OF
WHOLEMEAL BREAD - WERE 40 PER CENT LESS LIKELY TO
DEVELOP THE DISEASE THAN THOSE WHO ATE LESS THAN
ONE PORTION. IT WAS ALSO FOUND THAT THOSE WHO ATE
MORE THAN 0.9OZ (26.5G) OF FIBRE A DAY WERE 35 PER
CENT LESS LIKELY TO DEVELOP PANCREATIC CANCER THAN
THOSE WHO ATE LESS THAN 0.6OZ (15.6G).

"THERE IS A POSSIBILITY THAT DIET CAN AFFECT ONE'S RISK

OF PANCREATIC, AS WELL AS OTHER CANCERS, MAINTAIN
RESEARCHERS.
"EATING A DIET RICH IN A WIDE VARIETY OF GRAINS IS LIKELY
NOT ONLY TO HELP IN THE PREVENTION OF DIABETES AND
HEART DISEASE, BUT ALSO THIS VERY DEADLY CANCER."

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BENEFITS OF GRAINS AND SEEDS.

GRAINS AND SEEDS PROVIDE A VARIETY OF NUTRIENTS TO
YOUR DAILY DIET. HERES A GUIDE TO THE NUTRIENTS IN
SOME OF THE GRAINS AND SEEDS YOULL FIND IN BAKERS
DELIGHT BREADS MADE FROM WHOLEGRAINS!
GRAIN/SEED

NUTRIENTS

WHEAT

FIBER, NIACIN, THIAMIN, POTASSIUM AND

IRON.

BARLEY

FIBER, NIACIN, IRON, MAGNESIUM AND

POTASSIUM.

OATS

FOLATE, IRON, ZINC, MAGNESIUM AND

POTASSIUM.
PROVIDE SOLUBLE FIBER THE TYPE THAT
IS GOOD
HEART HEALTH.

RYE

FIBER, NIACIN, THIAMIN, POTASSIUM AND

IRON.

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LINSEEDS

IRON, POTASSIUM AND FOLATE. HIGH IN

OMEGA-3
FATS AND FIBER.

SESAME SEEDS

FIBER, VITAMIN E, MAGNESIUM, IRON AND

ZINC.
HIGH IN POLYUNSATURATED FATS.

SUNFLOWER
SEEDS

FIBER, ZINC, IRON, POTASSIUM AND

MAGNESIUM.
HIGH IN POLYUNSATURATED FATS.

CONCLUSION

IT SEEMS THAT WHENEVER YOU TURN AROUND, THERE IS

ALWAYS A NEW AND IMPROVED PRODUCT IN THE MARKET.
YOU SEE CLAIMS THAT TODAYS PRODUCT IS FASTER,
STRONGER, OR BETTER FOR YOU THAN YESTERDAYS. IT
SEEMS THAT EVERYTHING CAN BE IMPROVED UPON, EVEN
BREAD! BROWN BREAD BECAME WHITE, THEN BREAD WAS
SLICED, THEN CAME WHOLE WHEAT AND NOW MULTI-GRAIN
BREAD. IN SOME CASES UP TO, APPARENTLY, TWELVE GRAINS
CAN BE FOUND IN SOME BREAD.
FDA FOOD PYRAMID: GRAINS AND CEREALS MAKE UP THE
BASE OF THE FOOD GUIDE PYRAMID. THESE FOODS PROVIDE
COMPLEX CARBOHYDRATES (STARCHES), WHICH ARE AN
IMPORTANT SOURCE OF ENERGY, ESPECIALLY IN LOW FAT
DIETS. THEY ALSO PROVIDE VITAMINS, MINERALS, AND FIBER.
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THE FOOD GUIDE PYRAMID SUGGESTS 6 TO 11 SERVINGS OF

THESE FOODS A DAY.
WHOLE GRAIN BREADS ARE HIGH IN FIBER, WHICH IS
IMPORTANT FOR MANY HEALTH CONCERNS. HIGH FIBER
CONSUMPTION HAS INDICATIONS IN REDUCING HEART
DISEASE, LOWERING CHOLESTEROL, DECREASING RISK OF
CERTAIN CANCERS, WEIGHT CONTROL AND DIGESTIVE HEALTH
AMONG OTHER THINGS. OTHER THAN WHOLE WHEAT FLOUR,
YOU MAY FIND WHOLE GRAIN FLOURS SUCH AS GRAHAM AND
BUCKWHEAT IN MULTIGRAIN BREADS. AGAIN, THE KEY FOR
MAXIMUM FIBER AND NUTRIENTS IS TO LOOK FOR WHOLE
GRAINS RATHER THAN ENRICHED OR REFINED GRAINS. THIS
CAN BE CONFUSING FOR MANY MULTIGRAIN BREAD SHOPPERS
AS THE WORD ENRICHED MAY SOUND NUTRITIOUS. IN
ACTUALITY, ENRICHED MEANS THAT ONLY A LITTLE OF THE
MANY NUTRIENTS LOST IN THE REFINING PROCESS WAS PUT
BACK IN THE GRAIN MAKING IT FAR LESS NUTRITIOUS THAN
WHOLE GRAIN MULTIGRAIN BREAD.

MULTIGRAIN BREAD CAN ADD INTEREST, FLAVOR AND

TEXTURE TO SANDWICHES AND MULTIGRAIN SANDWICH ROLLS
ARE ALSO SOMETIMES AVAILABLE. MULTIGRAIN BREAD THAT IS
ALSO WHOLE GRAIN BREAD HAS A FIRM TEXTURE THAT MAKES
IT GREAT FOR PACKED LUNCHES.
WHITE BREAD GETS ITS GOODNESS FROM THE FLOUR THAT IS
USED TO MAKE IT. THE WHITE FLOUR USED IN WHITE BREAD
IS PRODUCED FROM THE ENDOSPERM OF THE GRAIN, WHICH
IS A RICH SOURCE OF CARBOHYDRATE AND PROTEIN. WHITE
BREAD HAS APPROXIMATELY THE SAME CARBOHYDRATE AND
PROTEIN CONTENT AS WHOLE-MEAL BREAD, AND CONTAINS

23

SOME DIETARY FIBER AND A GOOD PERCENTAGE OF THE

NUTRIENTS OF WHOLEGRAIN BREAD. BE AWARE OF WHAT YOU
ARE SPREADING ON YOUR BREAD AS THIS CAN DRAMATICALLY
INCREASE THE AMOUNT OF FAT AND ENERGY OF THE MEAL OR
SNACK. ALL YELLOW SPREADS (BUTTER, MARGARINE) ARE
HIGH IN FAT, WITH SOME MARGARINES CONTAINING 12-14G
FAT IN EVERY TABLESPOON. IT IS NOT THE BREAD THAT IS
FATTENING BUT THE SPREAD. TRY USING JAM AND HONEY ON
BREAD WITHOUT BUTTER OR MARGARINE OR CHOOSE
ALTERNATIVES SUCH AS LIGHT CREAM CHEESE (3G FAT PER
TABLESPOON) OR AVOCADO (4G FAT PER TABLESPOON) FOR
SANDWICHES.

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BIBLIOGRAPHY

WWW.FOOD&NUTRITION.COM
WWW.BAKERSDELIGHT.COM
WWW.UNIVERSITYOFCALIFORNIA.SF.ORG
WWW.GOOGLE.COM/FOODGUIDEPYRAMID/CEREALS.
WWW.GOOGLE.COM/GLYCEMICINDEX.

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