Many of us are starting to appreciate the health benefits of eating whole grains rather than processed ones. Using them in baked goods is a great way to ingest more nutrients. However, it can feel like we have to re-learn how to bake again. Understanding how different whole grain flour mixes for baking will affect the end result is crucial to making great food.
It is important to understand the basic difference between whole grains and refined ones. Wheat, for example has three parts, endosperm (which is the starch part), germ and bran. Once it has been milled and refined the bran and germ are removed along with the nutrients they carry. This gives the light, fine white flour we use in most baking.
The advantages in terms of health have been demonstrated in many studies. Heart disease, diabetes, cancer and stroke risk are all lowered by eating whole grains. The phytochemicals they contain perform a myriad of tasks in the body and help the immune system to deal with disease and inflammation. Several studies have also linked whole grains and obesity. Due to their complex nutritional profile they are more satisfying and take longer to digest than refined products. This generally means that people eat less when they consume them.
There are lots of whole grains to choose from to use in baked products. These days there are over twenty types which are generally available in supermarkets and health food shops. Many stores also sell pre-mixed flours which contain a combination of grains for different types of baking.
An important consideration when baking with grains is whether they contain gluten or not. This is critical in making bread because gluten is what gives bread its chewy texture and it also helps the dough to rise. Using grains which do not contain gluten will change the results of the baking quite dramatically. This does not mean however that gluten is essential but it is important to think about how the ingredients in will react. There are several substitutes for gluten such as xantham gum, chia and flaxseeds which all have elasticity.
For cakes a lighter flour is a better option, unless it is a bran muffin or something like that. To make a lighter cake look for a flour mix which contains rice flour, spelt or quinoa. Oat flour is also a great option for some cakes as it gives body and a little bit of chew, it is perfect for banana cake or a small amount (about twenty percent) in a regular sponge cake.
It is not necessary to use only whole grains. Initially many people find them too heavy and prefer to mix them with refined flours. A good ratio to start with is fifty:fifty. This will give rise and lightness but the food will still contain lots of nutrients.
When choosing a flour mix to bake with take care to select a mix which will give the desired results for the type of bread or cake you are making. Some whole grains have a heavy texture and are too dense to use in cakes but are perfect for bread such as rye or barley. Others do not have much body and need to be mixed with something else, such as rice flour.
It is important to understand the basic difference between whole grains and refined ones. Wheat, for example has three parts, endosperm (which is the starch part), germ and bran. Once it has been milled and refined the bran and germ are removed along with the nutrients they carry. This gives the light, fine white flour we use in most baking.
The advantages in terms of health have been demonstrated in many studies. Heart disease, diabetes, cancer and stroke risk are all lowered by eating whole grains. The phytochemicals they contain perform a myriad of tasks in the body and help the immune system to deal with disease and inflammation. Several studies have also linked whole grains and obesity. Due to their complex nutritional profile they are more satisfying and take longer to digest than refined products. This generally means that people eat less when they consume them.
There are lots of whole grains to choose from to use in baked products. These days there are over twenty types which are generally available in supermarkets and health food shops. Many stores also sell pre-mixed flours which contain a combination of grains for different types of baking.
An important consideration when baking with grains is whether they contain gluten or not. This is critical in making bread because gluten is what gives bread its chewy texture and it also helps the dough to rise. Using grains which do not contain gluten will change the results of the baking quite dramatically. This does not mean however that gluten is essential but it is important to think about how the ingredients in will react. There are several substitutes for gluten such as xantham gum, chia and flaxseeds which all have elasticity.
For cakes a lighter flour is a better option, unless it is a bran muffin or something like that. To make a lighter cake look for a flour mix which contains rice flour, spelt or quinoa. Oat flour is also a great option for some cakes as it gives body and a little bit of chew, it is perfect for banana cake or a small amount (about twenty percent) in a regular sponge cake.
It is not necessary to use only whole grains. Initially many people find them too heavy and prefer to mix them with refined flours. A good ratio to start with is fifty:fifty. This will give rise and lightness but the food will still contain lots of nutrients.
When choosing a flour mix to bake with take care to select a mix which will give the desired results for the type of bread or cake you are making. Some whole grains have a heavy texture and are too dense to use in cakes but are perfect for bread such as rye or barley. Others do not have much body and need to be mixed with something else, such as rice flour.
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