A healthy diet begins with grains!

Wheat and grains have huge nutritional and health benefits, and play an important role in a well rounded diet. This month, we’ll be covering some illuminating facts about whole wheat and grains, with a focus on three of our best selling loaves — Organic Stoneground Wholewheat, Breakfast Seed and  our Soy and Seed Super Loaf.

Why a grain of wheat is the perfect food

Humans have been cultivating, eating and enjoying the health benefits of wheat since 9600 BC. Of the 44 known essential nutrients for a healthy diet, only five are missing from wheat — vitamins A, C and D and iodine.

The wheat berry (the entire edible part of a wheat kernel: the germ, the bran and the endosperm) is high in minerals, nutrients and soluble fibre. The hard outer layer, the bran, is mostly made up of fibre, with a high proportion of B vitamins, minerals and protein, and the wheat germ comprises polyunsaturated fat, B vitamins, vitamin E and protein. Some of the vitamins and minerals found in whole-wheat include selenium, manganese, phosphorus, copper and folate. These are all very important for good health.

When wheat is refined and turned into white flour, the nutritional benefits of the bran and wheat germ are removed, leaving it with 60-80% fewer nutrients and only 10% of the fibre. That’s why refined wheat products, like white bread, don’t have the same nutritional benefits as a wholewheat loaf!

We use Wholegrain Milling stoneground organic whole-wheat flour to make our Organic Stoneground Wholewheat loaf, which comprises 100% wholewheat flour. This nutrient rich, moist loaf is full of real wheat flavour, with the added goodness of the wheat germ. 

You might have also noticed that your favourite Irrewarra healthy tin loaves are rolled in sesame seeds. Not only does this add a delicious nutty flavour and extra crunch to the loaf, they’re also a good source of healthy fats, protein, B vitamins, minerals, fibre and antioxidants. 

The sea salt we use in our bread must be fortified by law with iodine. This is missing from wheat so iodised salt is an added nutritional benefit of our loaves. 

Our Stoneground Wholewheat loaf is 100% organic

The Goodness of Fibre in Grains

Did you know that most Australians don't consume enough fibre each day? In particular, insoluble fibre, which is vital for gut health and your digestive system. Fibre can be found in nuts, seeds, wheat and oat bran and wholegrains (that's where we come in). Fibre helps you feel fuller for longer, can improve cholesterol and blood sugar levels, and some research has shown it can reduce the risk of bowel cancer. What can't it do! Making sure every meal you eat includes fibre is critical to good health. 

Our Breakfast Seed Loaf is packed with extra dietary fibre, minerals and essential fatty acids, thanks to the sunflower seeds, linseeds, pumpkin seeds, LSA (ground linseeds, sunflower seeds and almonds) and sesame seeds it contains. Interestingly, studies have shown that adding LSA to your daily diet can help to cleanse and detoxify your liver, boost your mood and reduce pain and inflammation. It’s a superfood! 

Our Breakfast Seed loaves prove in tins prior to baking

Oat bran – a superfood

Oats are widely regarded as one of the healthiest grains you can eat and sit alongside blueberries, leafy greens and salmon atop the list of superfoods.

A rich source of fibre with vast health benefits, oat bran is full of minerals, nutrients and antioxidants. Research suggests that eating oat bran can contribute to overall cardiovascular health, reduce cholesterol, improve bowel function and assist with weight loss, so there’s no surprise it’s an addition to many of our loaves here at Irrewarra.

Our Soy and Seed Super Loaf is filled with oat bran, kibbled soy, linseeds, quinoa, chia seeds, and sesame seeds. Made with a blend of white and wholewheat grains, this loaf is slightly lighter, making it the perfect choice for sandwiches and toast, perfect for kids! The quinoa and kibbled soy offer a higher protein content and are a great source of B vitamins and magnesium, while the wholewheat flour and oat bran are high in soluble fibre. 

Our Soy and Seed Superloaf, perfect for toast or sandwiches!

Here are some serving suggestions to use our super healthy loaves to create amazingly healthy meals:

- Avocado on Breakfast Seed loaf for breakfast or lunch! Add soft goats cheese, and a poached egg, sprinkle with Dukkah. 

- Soy & Seed Super loaf salad sandwich. Fill with hummus, tomato, carrot, lettuce, haloumi cheese, grated beetroot, Spanish onion, bean sprouts, lettuce and cucumber. 

- Whole-wheat toasted sandwich. Make a toastie a healthy meal by using our whole-wheat loaf - leg ham, seeded mustard, mayonnaise, sliced tomato, sliced pickle and Comte or vintage cheddar cheese. 

Like to learn more about the health benefits of sourdough? You can also read our recent blog article Three great reasons to choose sourdough.

Look for our sourdough bread at your local retailer, plus sign up to our email newsletter to be the first to hear about new products, stockists and more.