Grains and Pseudograins Library
Wheat is one of the most extensively cultivated crops globally, covering approximately 220 million hectares from 2010 to 2014. Its short growing season and remarkable nutritional profile make it a staple in diets worldwide, particularly in the form of bread. Wheat is not only rich in protein and fibre but also serves as a significant source of essential micronutrients, including zinc and iron. These minerals are concentrated in the wheat germ, which contains the highest levels of these nutrients, along with other valuable bioactive compounds.
In this library I want to introduce you to many of the grains and Pseudograins grains that we use in our baking and in the botanical blend flours as a resource for looking deeper into the benefits of grains and the impact on our health.
Nutritional Composition and Health Benefits
Whole grains, particularly wheat, are rich in trace minerals such as copper, iron, zinc, manganese, and selenium. The germ and bran fractions are especially dense in these minerals, underscoring the health benefits of consuming wholegrain products. Wheat also contains a spectrum of vitamins, including riboflavin, niacin, pyridoxine, and thiamine, contributing to its overall nutritional value.
In addition to vitamins and minerals, wheat is abundant in phenolic acids, primarily ferulic acid, p-coumaric acid, and caffeic acid, albeit in smaller concentrations. Ferulic acid, in particular, is known for its potent antioxidant properties that plays a role in scavenging free radicals in our daily diet. Numerous epidemiological studies have demonstrated that grain is supports cardiovascular health and ferulic acid may significantly reduce colonic tumours in animal models and support cardiovascular health by mitigating fatty plaque accumulation in arterial walls.
Phytochemicals and Health Protective Effects
Wheat is also a significant source of phytosterols, such as sitosterol, with concentrations around 778 mg per 100 grams. These compounds are known to reduce plasma cholesterol levels. The wheat germ, in particular, is high in carotenoids, but other cereals like durum wheat and maize are higher sill, so you can choose grains in your bread to increase antioxidative capacity when personalising bread. Various flavonoids and other phenolic compounds within the bran have been associated with wheat's chemoprotective effects, potentially diluting carcinogens in the colonic lumen and altering the metabolism of xenobiotics. This alteration reduces mutagenic metabolites, thereby contributing to the protective effects against colorectal cancer.
A better understanding of Gluten
The gluten content in cereals also varies significantly, influencing their digestibility and potential impact on health. Gluten is composed of gliadin and glutenin proteins, which form complex structures. Some grains, such as spelt, einkorn, and durum wheat for example have different gluten compositions, often containing lower levels of high molecular weight glutenins. These proteins are typically more challenging to digest and can exacerbate symptoms in individuals with gluten sensitivities.
Estimated time: 3 hours.
