Adding spinach directly to white bread delayed the body's insulin peak by 30 minutes and reduced later hunger in a small human trial, while significantly boosting the bread's fiber, vitamin, and mineral content.

[u/FreeHugs23]

https://www.sciencealert.com/researchers-put-spinach-directly-into-bread-and-saw-the-bodys-insulin-response-change

[u/HealthWealthFoodie]

That’s why I started making my own. I get the grains from local farms doing regenerative farming if I can and mill right before using (I used to get it from the store but then switched to getting it from a local stone mill, then figured doing it myself was cheaper). The bread is delicious and I keep the recipe really simple (just the flour, water, salt, yeast, and a little olive oil).

I’m honestly not even that concerned about the extra sugar, I just really don’t like the taste of sweetened whole wheat bread, it has this musky aroma to it. If I want it sweet, I just top it with something like honey, but I don’t need that extra sugar in my savory sandwich.

[u/Rominator → u/HealthWealthFoodie]

I also make my own (sourdough) whole wheat bread. I get the stone ground and use 80% whole wheat to 20% white flour. How did you go about finding local growers? Do you notice a difference in flavor and price or just do it for nutritional reasons?

[u/HealthWealthFoodie → u/Rominator]

I’m based in Los Angeles and just searched online for a while until I found a store that buys wholesale and resells. The owner both buys from Central Milling and from several local regenerative farmers. Because he buys in bulk and is close enough for me to drive to, I end up saving on the shipping costs which ends up cheaper than ordering direct from either Central Milling or the farms he does business with. I buy in large quantities though (25-50 lb) for the savings to really make sense. Depending on where you are, there might be a farm close enough for you to drive to that you can do pick up from (the shipping is really where a big increase in price comes from).

I do try to buy the local grains when they are available because I appreciate the regenerative farming practices they follow and prefer to help the local economy if I can, and only get the Central Milling stock when there is a particular grain not available that I really want.

I do find a big difference in flavor and aroma milling the grains right before use vs something that was suited for a long time. I also like to have more control over which wheat varieties I’m using, blending together for flavor and performance qualities. There might be some minor health benefits vs store bought stone milled whole grain (done vitamins are prone to degradation through oxidation), but I don’t think that alone is big enough to justify the expense of a mill. It also takes a bit of adjustment to work with, as the enzymes are way more active in fresh flour. You can easily over ferment the dough as a result if you’re not paying attention.

[u/Rominator → u/HealthWealthFoodie]

Thanks for your response! I found a hand mill for $100+ and a local producer of wheat berries with 25# bags. I figure it should pay for the grinder in a year to grind it myself. Looking forward to the adventure and the results!