What is Malt and How is it Used in Bread?
Malt is produced through a process called malting, where a grain (most commonly barley) is soaked in water to trigger germination. This germination activates enzymes that break down the grain's starches into simpler sugars. The grain is then dried in a kiln to stop the sprouting. The resulting malt can be used in different forms, such as malted flour, malt extract, or malt powder, to enhance bread's color, flavor, and texture.
There are two main types of malt used in baking, each with a distinct purpose:
- Diastatic malt: This version contains active enzymes that convert starch into sugars, which serves as extra fuel for the yeast. This results in a better rise, softer crumb, and a darker, more caramelized crust. Diastatic malt is often added in small quantities to boost fermentation and is typically found in bread flour blends.
- Non-diastatic malt: The enzymes in this malt have been deactivated by heat during processing. It is used purely for its sweet, toasty flavor and rich color, without impacting the bread's rise. It is important to know which type of malt is in your bread, as their functions are not interchangeable.
The Nutritional Benefits of Malt in Bread
Incorporating malt into bread can offer several nutritional advantages, particularly when used in whole grain loaves.
- Enhanced Digestibility: The malting process breaks down complex starches and antinutrients (like phytates and tannins) that can hinder the absorption of minerals. This pre-digestion process can make the bread easier on the stomach and allow for greater absorption of vitamins and minerals.
- Increased Nutrient Bioavailability: Beyond making nutrients more absorbable, the malting process can also increase the concentration of key vitamins and minerals. Malted wholegrain flour is a good source of B vitamins (thiamine, niacin, B6), magnesium, and phosphorus, which are important for energy conversion, nerve function, and healthy bones.
- Source of Fiber: As a whole grain product, malted barley flour adds a significant amount of dietary fiber, especially when compared to refined flours. Fiber is crucial for promoting digestive health, regulating bowel movements, and providing a feeling of fullness.
- Mood-Boosting Compounds: Malted barley contains hordenine, a compound that has been shown to activate a dopamine receptor in the brain, potentially leading to mood-elevating effects.
Potential Drawbacks and Considerations
While malt can offer nutritional upsides, there are some important factors to consider that may affect its overall healthiness.
- Malt as a Form of Added Sugar: The simple sugars produced during the malting process mean that malt, especially in syrup or extract form, is considered an added sugar. While often used for flavor, excessive consumption of added sugars is linked to health issues like obesity and diabetes. When checking the label, be mindful of where maltose or barley malt syrup appears in the ingredients list.
- Gluten Content: Most commercially available malt is made from barley, a gluten-containing grain. Therefore, malted bread is not suitable for individuals with celiac disease or a gluten sensitivity.
- Impact on Blood Sugar: Since maltose breaks down into glucose in the body, it can have a similar effect on blood sugar levels as regular sugar. For those managing diabetes, it is important to consume malted bread in moderation and be aware of how it affects their blood glucose.
Comparison: Malted Bread vs. Sourdough Bread
| Feature | Malted Bread | Sourdough Bread |
|---|---|---|
| Fermentation Process | Commercial yeast is often boosted by diastatic malt, which provides extra sugar for fermentation. | Relies on natural fermentation using wild yeast and lactobacilli bacteria. |
| Digestibility | Can be easier to digest due to malting breaking down starches and anti-nutrients. | The fermentation process breaks down gluten and FODMAPs, making it significantly easier to digest for many people. |
| Gut Health | Provides a source of prebiotic fiber, feeding beneficial gut bacteria. | Contains both prebiotics and probiotics, which support a healthy gut microbiome. |
| Glycemic Index | The breakdown into sugars can cause a similar blood sugar response to regular sugar. | Has a lower glycemic index, leading to a slower rise in blood sugar. |
| Flavor Profile | Typically sweeter and nuttier with a rich, caramelized crust. | Features a distinctive, tangy flavor profile. |
Making the Healthiest Malted Bread Choice
To maximize the health benefits of malted bread, consider these tips:
- Opt for Whole Grain: Choose bread made with whole grain flours, such as whole malted barley flour. Whole grains retain their fiber and nutrient-rich components, providing more vitamins, minerals, and digestive benefits.
- Read the Ingredients: Check the ingredients list for the type and amount of malt used. Look for options where malt is not listed as one of the first ingredients, indicating a lower concentration. Also, be aware of added sugars, especially in flavored varieties.
- Prioritize Sourdough: For those seeking the most significant digestive benefits and a lower glycemic impact, sourdough bread is often the superior choice. The fermentation process provides prebiotics and probiotics that are highly beneficial for gut health.
- Consider Sustainable Production: Some brands now use upcycled malted barley residue from breweries, offering a more sustainable and nutritionally advantageous option by incorporating the fiber, protein, and minerals from this byproduct into their bread.
- Check for Fortification: While malting enhances nutrients, some refined flours are also enriched with added vitamins and minerals. Examine the nutrition facts to see if the bread is fortified to cover what was lost during processing.
Conclusion
So, is malt in bread healthy? In moderation, and depending on its form, malt can be a nutritious addition to bread, enriching its flavor, color, and texture while also boosting nutrient bioavailability. Diastatic malt aids fermentation and improves the bread's crumb, while non-diastatic malt provides pure flavor. The healthiness of malted bread, however, is not a given; it depends heavily on the overall ingredients, especially whether it is a whole grain loaf or a refined one with added sugar.
For most people, a whole grain malted bread can be a healthy choice, but those seeking the best option for gut health and blood sugar regulation might find sourdough to be a more suitable alternative. As with any food, the key is to choose quality ingredients and consume in moderation. By being a savvy consumer and reading ingredient lists, you can enjoy the delicious, malty flavor of bread while still prioritizing your health.
[Link: The Healthiest Bread You Can Buy According to Dietitians | TODAY.com https://www.today.com/health/diet-fitness/healthiest-bread-rcna134273]
