NOT BY BREAD ALONE

 

 

For years, bread has been known as ‘the staff of life” because it supports life itself. It also has lots of “relatives” that fall into that category such as rolls, bagels, English muffins, tortillas and even crackers.

There is nothing that smells better than fresh bread baking. Its aroma just says home and invites you to gather ‘round the table. That’s what makes it so irresistible and I have to admit that I love my bread as much as anyone.

Lately, though, bread and its counterparts have gotten a bad rap as folks are trying to cut carbs because  carbs are bad for you, if you want to lose weight you have to cut them and so on. Well, the truth of the matter is that we all need carbs, especially in the form of whole grains.

My go-to lately has been English muffins. I love the rounds with the big holes in them. So, I was wondering if it actually did make a difference what form our whole grains were baked into. Like we all have known for a while, any form of bread is better with whole grains instead of its bleached white counterpart.

What actually makes a whole grain whole are its three parts consisting of bran, germ and endosperm. These are the edible parts of a kernel of grain. The bran is the multi-layered outer skin of the kernel which contains fiber, antioxidants and B vitamins. The germ is the embryo which has the potential to sprout into a new plant. It contains B vitamins, some protein, healthy fats and minerals. The endosperm is the germ’s food supply, providing energy to the young plant so it can send roots down for water and nutrients and sprouts up for the sun’s photosynthesizing power. It contains proteins, starchy carbohydrates and some minerals and vitamins.

Whole grains contain all three parts but refining usually removes the bran and the germ. Retaining all three parts is what makes whole grains a better nutritional choice.

There are also slight differences between the various forms of grain products:

BREADS. Breads are usually made into loaves, sliced for sandwiches or left whole for more crusty breads. The term “bread” covers a whole slew of products including regular white and whole wheat varieties, sourdough, French, rye, pumpernickel, multi-grain and raisin and more.

One quirky fact about bread is that eating it toasted is better for you than not. My mother always told me this and I always thought it was a myth until recently. Toasting starts a chain of biochemical reactions. As it is heated, moisture is evaporated and the surface browns. This chemical reaction is known as the Maillard Reaction and makes bread crunchy instead of fluffy and the reduced water makes toast a little lighter than bread.

Contrary to belief, toasting does not kill the nutrients and the glycemic index is usually lower in toasted bread, making it better for diabetics. So, in that way, toast is better for you!

WHOLE WHEAT TORTILLAS. Although carb-rich, these can be a healthier choice than some breads because they are high in fiber and lower in fats, sodium and simple sugars. Whole wheat varieties have just .5 grams of simple sugars and most of the carbs are complex carbohydrates which help reduce blood sugar levels.

BAGELS. These round yeast rolls with holes in the middle have become popular over the years. Staples of the Jewish community, they became popular in New York in the late 19^th century. The original German ones do not have eggs in the dough and malt is used in place of sugar. Bagels, like pretzels, are made by first boiling them in water to lock in the flavor before they are browned in the oven for a hard crust. This process produces a dense, chewy roll with a crisp exterior.

Known in some places as “cement doughnuts,” bagels pack more carbs and more sugar than English muffins and some breads. A fresh bagel can pack 500 calories compared to a standard English muffin with only 120 calories, thus they are not always the healthiest choice.

CRACKERS. Crackers are made by layering dough made with the simple ingredients of flour, sugar, salt and water. The dough is first rolled in a flat sheet and then holes are punched in it. These tiny vents in crackers are known as dockers and allow steam to escape during the baking process which prevents them from rising like other biscuits or breads.

The holes minimize the air bubbles which make the crackers flat and crispy. There is a science to the placement of the holes; too close together and the cracker will be dry and hard to chew whereas if they are too far apart, the cracker will disintegrate.

Crackers can either be a healthy choice or not. Most are high in sodium, but if you choose ones that are high in fiber and low in sodium, they become a healthy snack.

ENGLISH MUFFINS. These have become my favorites and go-to source of whole grains. They are a yeast bread and are usually cooked on an iron skillet. When they first originated in Wales in the 10^th century, they were considered fare of the lower class. However, by the 19^th century, they became popular at teas and were sold throughout England and Wales.

The dough consists of flour, yeast, salt, water or milk, a little sugar and the addition of either baking soda or baking powder along with the yeast. The dough is left to rise and then shaped into rounds and left to rise again. This process produces a light and fluffy muffin with a crispy crust on the outside which is browned in a skillet on both sides and then dusted with corn meal.

English muffins are famous for their large holes which can sop up lots of butter, honey, jelly or any other topping. Thus, it is usually the toppings that make them unhealthy. Plain English muffins are actually good for you since they contain less sugar. A way to make them even healthier is to use honey in the dough rather than sugar. They are often recommended over bread on diet plans.

To get the large holes, the secret is to not punch down the dough when shaping into rounds. This rise is what creates the air pockets which produce the holes.

English muffins are also versatile. They can be topped with peanut butter and a banana for breakfast, split and topped with tomato sauce and mozzarella cheese for individual pizzas, sliced and used for sandwiches with slices of turkey, ham or tuna or split and used for burgers instead of buns. They have more texture and fewer calories than refined white buns.

Too many folks have given up beloved bread products when all they have to do is switch to whole grains instead of refined flours to make them a healthy choice. The best part is that you can go for healthy without sacrificing taste…now that’s a win-win!