Healthy Never Tasted So Good Chew on This… Cuz That Ain't Right

June 14, 2012

How Can Sourdough Bread Be Healthier than Wheat?

August 1st is Lamas Day

Aug. 1 is Lamas Day

Like everything else in the commercial world of making money, the push for some time now has been to eat more wheat bread because it is healthier for you. Well, just like the rest of the sheep out there, I was following the Pied Piper right over the proverbial cliff. However, just before getting to the edge and falling into the whole wheat abyss, I stumbled, hit my head and woke up with amnesia. Wondering where I was and how I got there, I began my quest to discover why I was listening to the tune “whole wheat.”

Every where I looked, the information pointed to whole wheat; flakes, cracked, bread, pasta and anything else that the industry thought the consumers would buy. One day I decided to deconstruct the process of making bread which lead me to how to make bread the way it used to be made. Kinda like going back to organic, homestead style.

pumpernickel bread

Pumpernickel Bread

To my surprise, I discovered; “SOURDOUGH AND PUMPERNICKEL IS HEALTHIER THAN WHEAT BREADS.” Would you like to know HOW sourdough bread is healthier than wheat bread?

It comes down to the very beginning process of how it is made and then how it is digested in your body.

First, How it’s made:

Sourdough bread making is centuries old. The process was created for preserving ans storing yeast for long periods. this sourdough starter was kept “alive” as the basis for making loaves of bread for travel or just at home. Believe it or not, some of today’s starters are centuries old  and have been handed down from generation to generation and friend to friend.  Hence, the word used to describe this bread at times as “friendship bread”.  Back to the bread.

You need flour and water  to create an environment for yeast to grow.  yeast is floating in the air all around us and just needs the proper environment to land and grow. Yeast is leavening agent, a single-cell fungus that breaks down the starches in the flour, forming sugar. This is fermentation. When the yeast works on the starch and sugar molecules, it gives off carbon dioxide gas and alcohol that makes the bread rise.

Difference between fresh sourdough bread and average store bought bread:

The big difference between sourdough bread and store bought is the source of the yeast. Most bakers today use pre-packaged yeast.  The yeast has been dried, preserved and formed into a powder. You add flour, water, sugar and salt to the yeast to make a loaf of bread. The water re-activates the yeast fungi, which feeds on the sugar and starch to make the bread rise.

Old fashioned sourdough bread works with yeast in a completely different way. Fresh sourdough yeast fungi are  kept alive continuously a starter medium. You can either capture wild yeast that floats in the air as described above to create starter from scratch or get a cup of active starter from a friend.

It is this  starter that gives sourdough bread its distinctive taste…

Sourdough Starter with Cheese Cloth

Sourdough Starter with Cheese Cloth

The yeast causes a lactic acid fermentation process that not only helps to preserve the sourdough bread, but increases its nutritional value by:

  • pre-digesting starches, making the bread more easily digestible
  • lowering insulin response/improving glucose tolerance
  • protecting Vitamin B1 from the damage of the heat of baking
  • breaking down gluten, which may result in a bread that gluten-sensitive people can eat
  • activating phytase to hydrolyze (dissolve) the phytates, thus freeing up minerals such as:
    • zinc
    • iron
    • magnesium
    • copper
    • phosphorus

Sourdough rye is the most nutritious of them all, because it has more phytase activity and thus even fewer phytates in the finished product to bind to your minerals. I just love that the traditional phrase “sourdough rye” turns out to be scientifically proven as the healthiest bread. Somehow our ancestors figured out all the good stuff without the benefit of labs!

Prof. Terry Graham and his team of researchers at the Department of Human Health and Nutritional Sciences found that eating sourdough bread for breakfast had a profound positive effect on digesting your breakfast as well as on digesting your lunch even though the bread was consumed hours prior.  The enzymes in the bread created during fermentation changes the nature of the starches in the bread, creating a more beneficial bread.  This is is also promising to assist overweight people in losing weight.

According to and article in Keeper of the Home, sourdough bread is rated 68 on the Glycemic Index (GI) whereas other breads are rated 100.

According to Mark Sircus Ac., OMD, International Medical Veritas Association, sourdough bread as “the staff of life,” for it enhances the entire immune system. He further suggests that sourdough bread can stop the growth of cancer without killing it.


Health Benefits of  Sourdough Bread

Sourdough Bread Has Most health Benefits

Sourdough Bread and Health

Honest Pumpernickel Bread


Health Disclaimer and

All information in this article is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals and conduct their own independent research on any matter relating to their health and well-being.

The information and opinions expressed here are believed to be accurate, based on the best judgment and research available to the authors at this time, and readers who fail to consult with appropriate health authorities assume the risk of any injuries.


March 4, 2012

Pre germintation? What and Why?


Pre germination is the process of soaking seeds, grains and beans to soften them allowing for a shorter germination period. It preps them to become a live plant, just before becoming a sprout.

The application of pre germination I use in preparing brown rice, grains(oats, red rice, black rice, Bulgar, etc) and beans serves the purpose of making these foods more nutritious and easily digested.

Let me first explain HOW to pre germinate:

  1. Put the amount of grains, rice or beans in a glass jar large enough for them to swell at least three (3) times their size.
  2. Cover with at least 4-6 inches of hot water.
  3. The jar should be covered with cheese cloth or a paper towel and set on the counter at room temperature.
  4. After twenty-four (24) hours, rinse thoroughly with  warm water, cover with warm water and set back on the counter at room temperature for an additional twenty-four (24) hours. You will not have to cover with as much water this time as they would have absorbed the water from the first soaking. When you rinsed them, you may have notices a foam or bubbles, make sure to rinse thoroughly to remove the foam.
  5. After the second soaking you can now cook or do a third soaking. I prefer to do a third soaking.
  6. Cooking rice or grains: Put the rinsed  rice or grains in a rice cooker or pot with just enough water  to come to the top of the of the grains. Instead of water, I use coconut water or coconut water mixed with coconut milk, a little sea salt and Smart Balance or butter.
  7. Cooking beans: Put the beans in a pot with water, coconut water and coconut milk, Smart Balance, minced garlic, celery, onion and bay leaves.

Now WHY pre germinate:

Sprouted Brown Rice May Prevent Some diseases

  1. Pre germination shortens the actual cooking time,
  2. Pre germination reduces the amount of starch in the beans, rice and grains
  3. In beans, the reason you may have flatulence (gas) is because the starch (sugars) are difficult for the body to digest so when they get into the stomach, the enzymes that attempt to digest them are having a difficult time which creates a build up of gas that has to be released. The soaking process pulls out these starches (sugars) into the water which gets washed away allowing for easier digestion and more flavorful and nutritious beans.
  4. In brown and black rices, you will get a more nutty taste and the grains will be much softer and fluffy as well as easier to digest.
  5. Researches have found a bioactive compound in pre germinated brown rice that may be responsible for better cognitive abilities and prevent diabetes, Alzheimer’s, lowering cholesterol, obesity and cancer prevention.
  6. Pre germination allows for the stimulation and release of the nutrients for better absorption when eaten.
  7. Pre germination makes these foods easier to digest and enjoy.

Pre germination of Seeds and Grains

Try combining multiple grains and rices for an extraordinary and unique flavor and texture. Enjoy also by adding various vegetables and creating a grain salad.

Suggestions and feedback welcome

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