There’s more to bread than wheat: the diversity of grains

Anna Sandner

27.7.2023

Translation: Megan Cornish

Wheat is definitely the classic bread flour. But there are a whole host of alternatives, from spelt to einkorn, teff and Kamut.

You can find out more about how to make sure your chosen bread is good for you here:

Now let’s turn our attention to the numerous alternatives to wheat flour, some of which you may not have heard of before.

They make good bread

Rye: Rye is hardy and can be grown in regions where other crops don’t thrive. It was widespread until the 1960s, when it was replaced by wheat. Rye bread has a hearty flavour and is high in fibre, vitamins, and minerals. It contains less gluten (link in German) than wheat.

Barley: Barley is one of the oldest cultivated grains, having been used in bread and other foods for thousands of years. It can be adapted to different climates and grown in regions with cool climates. Barley bread has a slightly nutty flavour and is a good source of fibre, especially the soluble fibre beta-glucan.

Oats: Oats are often associated with muesli or oatmeal, but they’re also suitable for making bread. Oat bread is known for its mild and pleasant taste. It’s high in fibre, particularly beta-glucan, which can improve cholesterol levels.

Buckwheat: Although the name suggests it, buckwheat doesn’t belong to the cereal family; it’s a pseudocereal. Nevertheless, buckwheat is often used to make bread. Buckwheat bread has a distinctive, slightly earthy flavour that not everyone likes, and it’s rich in magnesium and iron. As a pseudocereal, buckwheat doesn’t contain gluten. However, it can come into contact with gluten from cereals, for example during transport and in mills.

Spelt: Spelt, also referred to as «ancient wheat», has a higher mineral content than conventional wheat, but it actually contains slightly more gluten than its modern counterpart. The ancient relative of modern wheat is rich in vitamin E – a powerful antioxidant that promotes cell protection. It has gained popularity as an alternative grain in recent years.

Einkorn: Einkorn is one of the oldest cultivated grains and was even found in the remains of the mummy Ötzi’s stomach. It’s known for its high mineral content, especially when compared to modern wheat. Einkorn is rich in iron, magnesium and zinc and contains important vitamins. However, it only yields about half as much as today’s wheat.

Teff: Dwarf millet is often grown in African countries, but it’s gaining popularity in other regions. Teff is naturally gluten-free, making it suitable as an alternative to cereals for people with gluten intolerances. However, contamination can occur during transport and processing. It’s rich in fibre, iron and calcium.

Kamut: Kamut, also known as khorasan wheat or oriental wheat, has larger grains compared to conventional wheat and it’s relatively unknown. Rich in amino acids, Kamut also contains an impressive amount of selenium, a trace mineral with antioxidant properties.

Whichever type of grain you use for your bread dough, one question is crucial when it comes to health: whole grain or white flour?

Go for whole grain – your body will thank you

As a result, wholemeal flour contains more fibre, minerals such as potassium and magnesium and important B vitamins. Dietary fibre is essential for healthy digestion and promotes satiety. If you eat whole-grain bread, you will stay full for longer than if you eat bread made from white flour. The fibre and nutrients in whole grains also help keep blood sugar levels stable, preventing cravings.

Anna Sandner

Senior Editor

Anna.Sandner@galaxus.de

Science editor and biologist. I love animals and am fascinated by plants, their abilities and everything you can do with them. That's why my favourite place is always the outdoors - somewhere in nature, preferably in my wild garden.

---

Guide

Practical solutions for everyday problems with technology, household hacks and much more.

Show all

These articles might also interest you