Oats
Oats (Avena sativa) are a widely cultivated cereal which provide a good source of fibre, vitamins, minerals, antioxidants and beta-glucan. They have been linked to a number of health benefits, …
Nutrition and Digestibility of Bread
No nonsense, evidence based news and information about bread and health
Good bread is the cornerstone of health, yet not all breads are created equal. Monoculture, reduction of fibre, and fast fermentation methods mean that most bread damages our health. Specialising in gut health and tailoring bread nutrigenetically, Dr Kimbell teaches the art and science of baking as lifestyle medicine, personalising bread to support health as preventative medicine.
Dr Vanessa Kimbell
Oats (Avena sativa) are a widely cultivated cereal which provide a good source of fibre, vitamins, minerals, antioxidants and beta-glucan. They have been linked to a number of health benefits, …
There are many factors involved in obesity including factors such as physical activity levels, sleep quality, food type, timing, and quantity, genetics, and in exposure to antibiotics especially early in …
Mixes using a fork to turn the dough while the bowl remains in a fixed position. See also Planetary mixer.
Acids produced by the naturally occurring lactic acid bacteria during fermentation.
You might be surprised to know that this chemical is a warfare agent, and made way its way into our bread as an insecticide used to treat the containers storing …
The increase in loaf volume during the first few minutes of baking as the heat of the oven speeds up the yeast’s production of carbon dioxide.
During the mixing of a dough, oxidation causes bonds to form which increase the strength of the gluten. Too much mixing or kneading (really only possible with a mixer) can …
A natural process occurring after flour is milled causing the flour to whiten and the gluten-forming proteins to strengthen.
A portion of dough made ahead of time and left to ferment, usually overnight and at a cool temperature. The term is French and means fermented dough.
The purest wheat flour, ground from the centre of the endosperm and with a very low ash content.
A board (usually wooden) used by bakers to move loaves into and out of the oven.
Carbohydrates in flour which absorb large amounts of water. Rye flour contains a higher proportion of pentosans than wheat flours. Pentosans also reduce the rate at which a baked loaf …
Phenolics are compounds that have gained much attention in many scientific research areas due to their strong antioxidant properties which are thought to be beneficial to health. Scientists believe that …
Phosphorus is used in the body to help build strong bones and teeth. It is also needed to make proteins and is important for healthy growth. Foods like red meat, …
An acid contained in the endosperm of grains which reduces the availability of some minerals to humans during digestion.
Mixes using a rotating dough hook while the bowl remains in a fixed position. See also Oblique mixer.
You can see polyphenols in these beautiful black barley grains. These dark grains are packed with anthocyanins – coloured water-soluble pigments – and are one of the phytochemicals referred to …
Whole grains are a good source of polyphenols, which are compounds found in plants that have been shown to have various health benefits. Here is a list of some of …
A pre-ferment made using a mixture of flour, water and commercial yeast. Usually has a consistency that is more like a batter than a dough.
We’ve been adding porridges into our breads here at The Sourdough School for many years. All our porridge’s including The Seeds for Solidarity uses a technique that Vanessa Kimbell attributes to …
Potassium is an important mineral for health. Its benefits include protecting against stroke, lowering blood pressure, and protecting against osteoporosis and kidney stones. Potassium can also enhance muscle strength and …
What are Prebiotics These are non-digestible elements like complex sugars, dietary fibres and resistant starches in whole foods, mostly from plants and fungi (with a few exceptions), have been attracting …
A portion of dough made several hours before the final dough and allowed to ferment. There are a number of preferments used in bread making. See also Biga, Chef, Pâte …
Folding and loosely shaping dough after the bulk fermentation. This helps to build structure in the dough.
Probiotic bacteria are found mainly in fermented foods, a sourdough starter when it is alive is a probiotic. There are many studies that promote a positive health image of probiotics …
Protein is an essential macronutrient. The other macronutrients are fats and carbohydrates. Proteins are made up of chains of amino acids. When we consume protein, our bodies break down this …
A white bread baked in a Pullman pan which produces a long, rectangular loaf to provide uniform slices for sandwiches.
Slowing the rise of a dough by reducing the environmental temperature, usually by putting it in the refrigerator, to improve flavour and/or control the timing of the bake.
The study of how materials deform when a force is applies. The rheological properties of a dough are mainly determined by water absorption.
Flour milled from rye (Secale cereal) which has a higher nutritional value than refined wheat flour. Rye is widely grown in central and eastern Europe and is a good source …
Cuts made on the surface of the dough just prior to baking. Scoring controls the expansion of the loaf in the oven and creates a distinctive pattern on the baked …
Seeds are little nutritional packages, containing everything needed for a plant to germinate. This means they are rich in fibre, fats, antioxidants, vitamins and minerals. Different seeds bring different nutritional …
The essential trace mineral, selenium is important to human health. According to studies, selenium boosts the body’s ability to fight viruses, is essential for both male and female fertility, and …
A neurotransmitter…it is created by a biochemical conversion process that combines tryptophan, a component of proteins, with tryptophan hydroxylase, a chemical reactor. Together, they form 5-hydroxytryptamine (5-HT), or serotonin. It is …
Folding, rolling and sealing the edges of dough to produce the final shape of a loaf. After shaping, the dough may be placed in a tin or proving basket to …
What are Short Chain Fatty Acids and how do they influence our overall health? The end products of dietary fibre fermentation by the gut microbiota are short-chain fatty acids (SCFA), …
Part of the BALM Protocol is to prioritise sleep. When it comes to the bread that you eat it is the increased fibre intake and a lower GI diet can …
Definition: A Single Nucleotide Polymorphism (SNP, pronounced “snip”) is a variation in a single nucleotide — the fundamental building blocks of DNA — that occurs at a specific position in …
Sodium is needed in small amounts by the body . It acts as an electrolyte, helping maintain the balance of water both in and around cells. Sodium is also essential …
Wheat varieties with a low protein content (around 10%). These wheats produce flour which absorbs less water and develops less gluten.
So what is a starter? A culture of naturally occurring yeast and lactic acid bacteria, obtained by the fermentation of flour and water. By refreshing an existing sourdough starter with …
Spelt (Triticum spelta) is an ancient grain thought to have arisen from a cross between emmer and wild goats grass. Spelt flour has a lovely, slightly nutty flavour, along with …
A mixture of flour, water and natural or commercial yeast that is allowed to ferment prior to making the final dough.
A grain that has been allowed to germinate before being used. Sprouted grains are lower in starch but higher in other nutrients than unsprouted.
A maintenance schedule to maintain and build microbial levels within your starter. The process we use to optimise microbe population in order to optimally ferment your dough. This involves continuous …
Flours milled using a traditional method between two horizontal stones. Stoneground flour is generally considered to be higher in nutrients.
100% extraction flour which is also known as strong white flour. The colour actually depends on many factors including the kind of grains and the milling process.
A technique for strengthening gluten in a dough without too much mixing or kneading. Especially useful for high hydration doughs.
Slowly raising the temperature of an ingredient that is sensitive to heat.
The temperature at which yeast is killed as the loaf is baked. This is 55-60oC (130-140oF).
A hybrid of wheat and rye, combining the yield of wheat with the disease resistance of rye.
An essential amino acid used to build proteins. It can’t be synthesised in the human body, so foods containing tryptophan need to be included as part of a healthy diet. …
Vitamin B1 belongs is one of eight essential B vitamins. It is a water-soluble vitamin and is used in nearly every cell in the body. It is important for maintaining …
Our bodies need vitamin B12 to maintain a healthy nervous system and to make red blood cells. The best dietary sources of vitamin B12 are meat, fish, dairy products and …
Vitamin B2 is a water-soluble vitamin found in grains, plants and dairy products. Only small amounts of this vitamin be stored in the body, so we need a daily dose to keep …