Grains: Then and Now

A post from my previous blog sourdough365.com

Monday, January 28, 2013

There are a growing number of people today that are wheat intolerant and being diagnosed with celiac disease. Doesn't it seem strange that this is suddenly becoming a problem when throughout history bread was eaten by everyone with no issues? There were no gluten-free bakeries and gluten-free blogs which are everywhere today.

What happened to make people unable to eat wheat and grains containing gluten? Some might tell you that it's genetics to blame. They're right but they mean family genetics, I believe it's genetics of the grains which have been altered. Modern genetic modification is just "improved" from what genetic scientist have done in the past because they have greater control on the outcome of the genetic manipulation. In the past breeding methods were not precise and could not control which genes were changed. The reason for this breeding that changed ancient wheat from nutritious life building food into indigestible, nutrient lacking junk, is so that they could produce higher yields of grain that were more tolerant, easier to grow, and resistant to various issues. With all this breeding, they messed with the genes removing, adding and changing genes until the "ideal" grain for wheat production and growing was not ideal for human reproduction and growing. What's it all about? Greed. Plain and simple. While I haven't read the whole book, "Wheat Belly" by William Davis, I did read a section that has some good information on just what has been done to modern grain to make it unfit for human consumption.

So what do we do? We try to eat organic true ancient grains or heritage (heirloom) grains. Wheats prior to 1950 are best since newer grains have been hybridized. It was after this time that people started to develop digestive issues and allergies to modern wheat.

What are true ancient grains? Many companies these days are labeling their products as "ancient grains". This can include quinoa, buckwheat, amaranth, teff, sorghum, and millet. Quinoa, amaranth and buckwheat are not even grains. This is not to say that they aren't nutritious or have benefits but Einkorn, Emmer, and Spelt are true ancient grains. They are versatile as whole grains and as flour. They are high in protein and nutrient content, rich in flavor, and are lower in gluten than wheat, which many people with gluten sensitivities are able to eat.

Where do we find these grains? You can find them through many sources. I have several sites listed under the resources page. It's best to buy it as local as possible to make shipping costs reasonable. I found for myself, being in New England, that Cayuga Pure Organics has decent prices and reasonable shipping. I recently purchased spelt and rye flour from them. The company Jovial sells Emmer flour and pastas from Italy which you can buy on their website or Amazon. Jovial's website has good information and recipes that you may find helpful.

How grains are made into bread determines a lot too. If you use modern quick rise methods with commercial yeast, the bread is less digestible, less nutrients are absorbed, more likely to spike sugar levels. Also, the isolated strains of yeast in the commercial yeast are allowed to multiply unchecked by beneficial bacteria found in natural leavened bread (sourdough/fermented bread). In natural leavened bread you have both beneficial yeast and bacteria keeping harmful strains of yeast and bacteria from growing, as well as, breaking down the gluten and phytic acid, basically predigesting the grain. This makes the nutrients available for absorption and does not create sugar spikes like traditional modern fast rising breads. I will do another post about leavening but for now here is a little information about Einkorn, Emmer, Spelt and Rye.

Einkorn

•     Einkorn is the oldest of the ancient grains.
•     It differs from modern wheat which is a hybrid of many grasses and grains.
•     Doesn't spike blood sugar.
•     Very flavorful.
•     Suitable for baked products and good for leaven bread.
•     High in minerals by low in metals like cadmium, which is a benefit.
•     High in protein, lutein, and Vitamin E.
•     Higher lipid content that bread wheat. Almost double in some cases which might be why it has more flavor.
•     Has same allergenic proteins as other wheats but may be lower in gliadins that cause allergic responses in celiacs.
•     Many people with gluten sensitivity have reported they are able to digest Einkorn. (no studies to prove or disprove at this time)

Emmer

•     Emmer is the second oldest of the ancient grains.
•     Was a staple of the ancient Egyptians.
•     Has been grown for thousands of years in the Middle East, North Africa and Italy.
•     Known as Farro in Italy.
•     In Ethiopia it is recommended for new mothers and children because it is so high in nutrition.
•     In India it is recommended for diabetics because of it's lower glycemic index.
•     Starches tend to be slower in digestibility which helps with blood sugar.
•     High in minerals, fiber, antioxidants, and protein.
•     Higher in phytic acid.
•     Gluten levels vary from very low to higher than bread wheat but are usually lower. This makes results for bread making vary.
•     Breads made with Emmer are more dense and have a lower level of gluten.
•     Missing some gliadin proteins which may or may not be beneficial to those with celiacs.
•     Often confused with spelt which is what some people call farro. Real Farro and Emmer are the same thing but it is not spelt.
•     Makes great pasta. 

 
Spelt

•     Spelt is the third oldest of the ancient grains.
•     Has less gluten and similar protein composition to bread wheat.
•     Protein may be higher thand bread wheat but lower in fiber.
•     Spelt has less phytic acid than bread wheat which is good for digestion and nutrient absorption.
•     Higher in some minerals such as Iron, Zinc, Magnesium, Phosphorus, Selinium, Copper, Potassium and a good source of B vitamins.
•     Spelt is common in the US and has had a long presence in Pennsylvania and NY.
•     Some people with gluten sensitivity find they can digest spelt.

Rye is another old grain, cultivated around 400 B.C., that is well tolerated by many who are gluten intolerant even though it does contain gluten. Breads made with rye flour are more dense. Again, how it is prepared makes a difference. Natural leavening with a slow rise to ferment the dough is the way to make your bread easier to digest and more nutritious. Rye bread is a rich hearty bread with many health benefits if it is made from organic whole rye, which is rich in nutrients. Traditional rye bread and pumpernickel are the most common breads made with rye flour. You can find different variations of rye bread like Russian Rye, German Rye, etc. Most of the commercially grown rye comes from Russia, Poland, Canada, China and Denmark. I did buy some locally though from Cayuga Pure Organics in NY.

Rye

•     Low glycemic index makes it a good grain for those with diabetes.
•     Good source of fiber and tryptophan.
•     Rich in nutrients such a magnesium, phosphorus, manganese and B vitamins.
•     Contains lignan phytonutrients.
•     You can read about the health benefits of rye here.

*Disclaimer: The content of this blog is for informational purposes only. Please consult your doctor before making any dietary changes.