Why I Choose Ancient Grains
Milling ancient grains for making my sourdough is beneficial for several reasons. I use a grain mill to turn organic grain berries and make fresh flour (which significantly enhances the flavor and quality of my bread.) But why go to all that trouble? Isn’t all sourdough, “good for you..?”
I promise this is not a post on being hateful towards white pre-processed flour – there is a place for it, especially in treats where nutrition is not our focus.
Milling my own flour allows me to capture the nutrients in the bran and germ of the grain kernel. Grinding flour as close to the time of baking as possible lets us enjoy the benefit of the vitamins, minerals, antioxidants and other nutrients that are released from the kernel by milling.
There are 3 parts to a wheat berry (whole grain seed):
- The bran is loaded with fiber and nutrients
- The germ offers vitamins, protein, minerals, and oil
- The endosperm is the part of the wheat berry that is loaded with a lot of starch.
Even the best flour that we can purchase on the grocery store shelves, has very little, nutritional value due to traditional processing (we basically only get to eat the endosperm or starch portion). Milling my own flour allows me to retain as many nutrients as possible for me, my family and my customers.
Nutritional Benefits: Ancient grains like spelt, einkorn, Khorasan, and emmer are often more nutrient-dense compared to modern wheat. They contain higher levels of protein, fiber, and various vitamins and minerals. This enhances the nutritional profile of your sourdough bread.
Flavor and Texture: Ancient grains tend to have unique, rich flavors and different textures compared to modern wheat. For instance, spelt has a slightly nutty taste, while einkorn has a more delicate, sweet flavor. Khorason (Kamut) is more buttery. These contribute to a more complex and interesting flavor profile in my sourdough.
Fermentation Characteristics: Ancient grains interact differently with the my sourdough starter. Some have different gluten structures or levels of enzyme activity that influences the fermentation process. This can lead to distinctive sourdough characteristics, such as variations in crumb texture and rise.
Digestibility: Some people find ancient grains easier to digest than modern wheat. This might be due to their different gluten structures or higher levels of certain nutrients and antioxidants. This could be beneficial for individuals with mild sensitivities, though it’s not a cure for wheat allergies or celiac disease.
Historical and Traditional Aspects: Using ancient grains connects me with traditional bread-making practices. These grains have been used for thousands of years, and incorporating them into my sourdough can be a way to honor and continue these historical baking traditions.
White Flour vs. Whole Wheat Flour: I do not like to think white flour is “bad” – everything is fine in moderation. If you want to obtain more nutrition from your bread (why you are likely a fan of sourdough, to begin with) do know that the nutrition profile of the loaf depends on which type of flour is used, with white flour having less fiber and nutrients and whole-grain flour having more nutrition
Ancient Grains
When you delve into the world of wheat, you can really nerd out. Which I did! When I first started baking bread I used higher quality, organic milled white flour that you can purchase anywhere. The slow fermenting of sourdough, in itself, helps ease digestion and absorption of nutrients – but the type of wheat – where it is farmed, if it’s been genetically modified, when it is milled, protein vs. gluten content, natural pest tolerance vs grown with pesticides, etc — can increase the benefits of reduced inflammation, increased protein and mineral consumption, less gluten ingestion, easier digestion and more. Here are a few of the ancient grains I use in my breads, that I freshly mill myself.
Khorasan
Khorasan has lower gluten, is more easily digested and has a sweet, mild taste compared to other varieties of wheat. Khorasan is also higher in minerals, such as Selenium (needed for Thyroid health) and copper. Khorasan is often called it’s brand name of “Kamut” (kah-moot).
Rye
Some research suggests that rye may have less of an impact on blood sugar than wheat bread, given its high fiber content and how that slows down your digestion of carbs and generally helps reduce blood sugar spikes.
Spelt
Spelt, has a mild, nutty flavor. It also provides several essential nutrients, such as iron, magnesium, and zinc. Consuming spelt and other whole grains may improve heart health, aid digestion, reduce the risk of diabetes, and help people achieve or maintain a healthy weight.
Einkorn
Einkorn is easier to digest than other wheats, even for those with gluten sensitivities. It also has 50% less phytic acid than regular wheat, which can help with nutrient absorption. It is high in manganese, which is important for bone health.
Benefits of ancient grains used in my sourdough
- Nutrient-dense Ancient grains often have more vitamins, minerals, antioxidants, and fiber than modern grains. These nutrients can help reduce inflammation, support the immune system, and protect against chronic diseases.
- Lower glycemic index Ancient grains usually have a lower glycemic index than refined grains, which means they release sugar into the bloodstream more slowly. This can help stabilize blood sugar levels, reduce the risk of type 2 diabetes, and improve overall metabolic health.
- Protein Ancient grains can be a good source of protein because they contain complete proteins, which have all nine essential amino acids that the body needs but can’t make on its own.
- Fiber Ancient grains can contain both soluble and insoluble fiber, which can be good for gut health and regularity.
- Antioxidants Whole grains contain antioxidant compounds like polyphenols, carotenoids, phytosterols, and selenium, which can help fight inflammation and prevent chronic diseases and cancer.
- Magnesium Some ancient grains, like the one that looks like tiny yellow pellets of birdseed, are high in magnesium, which can help lower blood pressure, improve blood vessel function, and support normal heart contractions.
- Filling Ancient grains can be more filling and satisfying than other grains because of their intact bran and germ, which can help you feel less hungry and eat less throughout the day