Health Benefits
of Wholegrain Bread

"It its all very well hearing something is 'healthier', or 'better'. For this to be so, we need solid reasoning. It is hard to imagine – when you think about modern bread, that you would consider it better for you in many respects than fresh fruit and vegetables. No one would say that about commercial bread today.
What has changed is very much what the Gift of Bread is about".

We make a bread that is suitable for virtually everyone. The staple bread we teach how to make is suitable for everyday folks (stunning bread) but also for gluten intolerant, diabetics, low FODMAP diets, many difficult digestion disorders and lastly we have a 90% success rate with coeliacs (I am one). The reason this bread works for everyone is the long slow action of the microbiota in the sourdough culture modifies the gluten making it "non toxic for Coeliac Disease patients" (Email for a copy of the scientific/academic paper).

Real Bread vs Modern Commercial Bread

Here are a few noticeable attributes of our bread that you make, as reported by hundreds of our class attendees.

  • Really filling. Two slices fills you right up and sustains you for at least a couple of hours. Avoids the felling of wanting to snack.
  • Very comfortable in your stomach. No bloating or side effects.
  • Tastes superb (depending somewhat on your flour)
  • Keeps you very 'regular'.
  • After even a couple of weeks, your overall well being increases noticeably. Energy, vitality etc.
  • A lot of satisfaction in making it yourself. (Only six minutes hands on time for three loaves).
  • Satisfaction in becoming more food independent when supermarkets bare their shelves.

The Benefits of Bread made with Whole Grain

A few of the health benefits – much more to come as the site is organised.

The following brief extracts of information were provided from the following website: www.whfoods.org  The full link is (copy and paste into your search bar)  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=66  This is one example of many to be found on the web on the subject of the benefits of Whole Grains.Generally, I have outlined the benefits claimed and provided the statistical basis they derive the claim from. For more complete details, please use the links above.

• Weight Loss

A study published in the American Journal of Clinical Nutrition underscores the importance of choosing whole rather than refined wheat to maintain a healthy body weight. In this Harvard Medical School / Brigham and Women's Hospital study, which collected data on over 74,000 female nurses aged 38-63 years over a 12 year period…

• Whole Grains Substantially Lower Type 2 Diabetes Risk

Whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion. In this 8-year trial, involving 41,186 participants of the Black Women's Health Study, research data confirmed inverse associations between magnesium, calcium and major food… Risk of type 2 diabetes was 31% lower…

• Reduce Risk of Metabolic Syndrome (Predicator of type 2 diabetes and cardiovascular disease)

In Diabetes Care, researchers who analyzed data on over 2,800 participants in the Framingham Offspring Study, found that the prevalence of both insulin resistance and the metabolic syndrome was significantly lower among those eating the most cereal fiber from whole grains compared to those eating the least.
Prevalence of the metabolic syndrome was 38% lower among those with the highest intake of fiber from whole grains...

• Chronic Inflammation

People whose diets supplied the highest average intake of choline (found in egg yolk and soybeans), and its metabolite betaine (found naturally in beets, spinach and whole wheat), have levels of inflammatory markers at least 20% lower than subjects with the lowest average intakes, report Greek researchers in the American Journal of Clinical Nutrition...

• Gallstones

Eating foods high in insoluble fiber, such as cereals and breads made from whole wheat, can help women avoid gallstones, shows a study published in the American Journal of Gastroenterology. Studying the overall fiber intake and types of fiber consumed over a 16 year period by over 69,000 women in the Nurses Health Study, researchers found that those consuming the most fiber overall (both soluble and insoluble) had a 13% lower risk of developing gallstones.

• Gets You Going (bulk laxative).

A fiber-rich diet, primarily composed of whole wheat breads, cereals high in bran and supplemental "millers bran" was shown to alleviate the symptoms of diverticular disease (pain, nausea, flatulence, distension, constipation, etc.) in 89 percent of patients enrolled in a study which examined the effects of fiber on bowel regularity.

• Promotes Women's Health and Gastrointestinal Health

The benefits of wheat's bran portion don't stop here; it has also been shown to function as an anti-cancer agent. Wheat bran is thought to accelerate the metabolism of estrogen that is a known promoter of breast cancer. In one study, pre-menopausal women, ages twenty to fifty, who ate three to four high fiber muffins per day made with wheat bran, decreased their blood estrogen levels by 17 percent after two months. The fact that only wheat bran, and not corn or oat bran, is beneficial in preventing cancer- promoting changes in the colon, provides additional clues that wheat bran contains something special that makes it a true cancer fighter.

• Fiber from Whole Grains and Fruit Protective against Breast Cancer

When researchers looked at how much fiber 35,972 participants in the UK Women's Cohort Study ate, they found a diet rich in fiber from whole grains, such as whole wheat, and fruit offered significant protection against breast cancer for pre-menopausal women. (Cade JE, Burley VJ, et al., International Journal of Epidemiology).

• Breast Cancer

Results of a prospective study involving 51,823 postmenopausal women for an average of 8.3 years showed a 34% reduction in breast cancer risk for those consuming the most fruit fiber compared to those consuming the least. In addition, in the subgroup of women who had ever used hormone replacement, those consuming the most fiber, especially cereal fiber, had a 50% reduction in their risk of breast cancer compared to those consuming the least.

• Whole Grains and Fish Highly Protective against Childhood Asthma

Increasing consumption of whole grains and fish could reduce the risk of childhood asthma by about 50%, suggests the International Study on Allergy and Asthma in Childhood (Tabak C, Wijga AH, Thorax).
The researchers, from the Dutch National Institute of Public Health and the Environment, Utrecht University, University Medical Center Groningen, used food frequency questionnaires completed by the parents of 598 Dutch children aged 8-13 years... The probability of having asthma with bronchial hyperresponsiveness (BHR), defined as having an increased sensitivity to factors that cause narrowing of the airways, was reduced by 72 and 88% when children had a high-intake of whole grains and fish, respectively. (Note: The active constituent in the fish was Omega 3 oil, which is available in naked oats.)

• Phytochemicals with Health-Promoting Activity Equal to or Even Higher than that of Vegetables and Fruits


Research reported at the American Institute for Cancer Research (AICR) International Conference on Food, Nutrition and Cancer, by Rui Hai Liu, M.D., Ph.D., and his colleagues at Cornell University shows that whole grains, such as whole wheat, contain many powerful phytonutrients whose activity has gone unrecognized because research methods have overlooked them.

• Lignans Protect against Heart Disease

One type of phytonutrient especially abundant in whole grains including whole wheat are plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, including one called enterolactone that is thought to protect against breast and other hormone-dependent cancers as well as heart disease. When blood levels of enterolactone were measured in over 800 postmenopausal women in a Danish study published in the Journal of Nutrition, women eating the most whole grains were found to have significantly higher blood levels of this protective lignan.

• Significant Cardiovascular Benefits for Postmenopausal Women

A 3-year prospective study of 229 postmenopausal women with CVD, published in the American Heart Journal, shows that those eating at least 6 servings of whole grains each week experienced both: • Slowed progression of atherosclerosis, the build-up of plaque that narrows the vessels through which blood flows, and • Less progression in stenosis, the narrowing of the diameter of arterial passageways.

• Cardiovascular Disease

Meta-analysis Explains Whole Grains' Health Benefits 
Whole grains are concentrated sources of fiber. In this meta-analysis of 7 studies including more than 150,000 persons, those whose diets provided the highest dietary fiber intake had a 29% lower risk of cardiovascular disease compared to those with the lowest fiber intake. In addition to the matrix of nutrients in their dietary fibers, the whole-grain arsenal includes a wide variety of additional nutrients and phytonutrients that reduce the risk of cardiovascular disease.