Grauda Spēks - Articles

What Really Determines Bread’s Nutritional Value? Numbers, Labels and the Wholegrain Illusion

Wed, 04 Mar 2026 14:56:00 +0000

Let’s start with something simple: a basic bread recipe.

A standard loaf is most often made from:

600 g flour
400 ml water
salt, sourdough starter or yeast
seeds or other additions

When baked, bread loses about 10% of its weight as moisture evaporates.

This means one very important thing:

Flour makes up about 60% of finished bread. And flour determines the bread’s nutritional value, not its name, colour or marketing.

The facts about “wholegrain bread” in Latvian shops

Names commonly found on the Latvian market include:

wholegrain bread
grain bread
country-style wholegrain bread
made with wholegrain flour

Look at the label and the picture is often this:

wholegrain flour: 10% to 30% of the total flour
the rest: white, refined wheat or other flour

What does that mean in numbers?

If a loaf contains:

600 g flour in total
only 10% wholegrain flour
that is 60 g wholegrain flour
and 540 g white, refined (or other) flour

And remember: flour makes up 60% of the whole loaf.

A provocative but logical question

Can bread made with 90% refined flour really be called wholegrain bread?

Would it be more honest, like the term “cream product”, to call it a “wholegrain bread product”?

Because the nutritional contribution of wholegrains in such bread is symbolic rather than significant.

So where is the healthy threshold?

In the context of nutrition specialists and research, a product can be considered meaningfully wholegrain if:

at least 50% of its flour is wholegrain
ideally, 70–100%

Only then do wholegrains really provide:

more fibre
more minerals
more stable blood sugar
a longer-lasting feeling of fullness

Since 2011, Grauda Spēks has baked bread from 100% wholegrain flour, without adding white refined flour at all.

Not because it is a trend, but because the name of a bread should match what is in it.

The conclusion in one sentence

If flour makes up 60% of bread, then flour is what determines whether that bread is nourishing, and you can find out only by reading the label.

Scientific sources

Reynolds, A. et al. (2019). Carbohydrate quality and human health. The Lancet, 393(10170), 434–445.
Aune, D. et al. (2016). Whole grain consumption and risk of cardiovascular disease, cancer and mortality. BMJ, 353:i2716.
Slavin, J. L. (2013). Whole grains and human health. Nutrition Research Reviews, 26(1), 1–10.
EFSA Panel on Dietetic Products, Nutrition and Allergies (2010). Dietary reference values for carbohydrates and dietary fibre. EFSA Journal, 8(3):1462.

Wholegrain Flour as a Foundation for a Healthy Diet: An Evidence-Based Guide to Better Choices

Wed, 04 Mar 2026 13:46:00 +0000

More people today are becoming aware of the role nutrition plays in health and quality of life. Yet myths, misconceptions and superficial labels in shops can make it difficult to understand what is truly healthy and how to achieve it through everyday food. This article looks at wholegrain flour and its role in the diet, and at how a balanced diet can support good health without unnecessary reliance on supplements.

The difference between wholegrain and regular wheat flour

Regular wheat flour is made by removing the bran (the outer layer of the grain) and the germ (the heart of the grain), leaving only the endosperm. This process removes important nutrients: fibre, vitamins (especially B vitamins), minerals and phytonutrients.

Wholegrain flour, on the other hand, contains every part of the grain: the endosperm, bran and germ. It provides:

more fibre, important for digestive health and feeling full
vitamins and minerals, such as B vitamins and iron
antioxidants and phytonutrients, which have health-supporting properties

Wholegrain flour is therefore more nourishing than white (refined) flour, which is often described as “empty energy”. Read more in our article “Why Choose Wholegrain Wheat Products, Not Just ‘Darker Bread’?”

Wholegrain flour and a balanced diet: a scientific perspective

Many nutrition experts and studies emphasise that so-called “quality carbohydrates”, such as wholegrain products, are associated with a lower risk of cardiovascular disease, obesity and type 2 diabetes:

Studies have shown that regular wholegrain consumption is associated with a lower risk of cardiovascular disease and better body-weight control. (Ye et al., 2012)
Dietary carbohydrate quality affects blood glucose and insulin responses. Wholegrain products support slower glucose absorption, which helps long-term metabolic health. (Jenkins et al., 2002)

These studies emphasise that vitamin and mineral tablets are not a panacea when a person’s everyday diet is rich in nourishing, natural foods, including wholegrain products.

Do wholegrain flours “remove the need for supplements”?

Using wholegrain flour does not in itself mean that supplements are never needed. In some situations, such as:

a deficiency of a particular vitamin
pregnancy
specific metabolic conditions

additional supplementation may be needed. However, in many cases, a large part of the population may be less dependent on supplements when the diet is centred on natural, nourishing foods, including wholegrain flour and products made from it.

Practical tips

Choose wholegrain bread, pasta, porridge and biscuits with a clear “wholegrain” ingredient on the label.
When comparing labels, look at fibre per 100 g: the higher it is, the better. Read more in our article “What Really Determines Bread’s Nutritional Value? Numbers, Labels and the Wholegrain Illusion”.
Include other nourishing foods in your diet too: vegetables, fruit, legumes and protein foods.

Conclusion

Wholegrain flour is more than an alternative to white flour; it is a valuable part of the diet with sound scientific support for better health. Regularly eating wholegrain products may reduce the risk of cardiovascular disease, diabetes and excess weight. A balanced diet also provides the body with the nutrients it needs, making it a more effective path to health than excessive use of supplements.

📸 In the Svēte area, Jelgava Municipality

Sources

Ye, E. Q., Chacko, S. A., Chou, E. L., Kugizaki, M., Liu, S. (2012). Greater whole-grain intake is associated with lower risk of type 2 diabetes, cardiovascular disease, and weight gain. The Journal of Nutrition, 142(7), 1304–1313.
Jenkins, D. J., Kendall, C. W., Augustin, L. S., et al. (2002). Effect of wheat-based soluble fiber on glycemic control and the metabolic profile in type 2 diabetes. Diabetes Care, 25(10), 1777–1782.
Slavin, J. (2004). Whole grains and human health. Nutrition Research Reviews, 17(1), 99–110.
Mellen, P. B., Walsh, T. F., Herrington, D. M. (2008). Whole grain intake and cardiovascular disease: a meta-analysis. Nutrition, Metabolism & Cardiovascular Diseases, 18(4), 283–290.

Why Choose Wholegrain Wheat Products, Not Just “Darker Bread”?

Wed, 04 Mar 2026 13:39:00 +0000

Today, more people are looking for bread and flour products that are more filling, tastier and richer in nutrients. Wholegrain wheat flour is one of the most valuable choices in this respect, with roots in food cultures around the world.

Wholegrain wheat products contain all three parts of the grain

Bran: fibre, antioxidants and phytochemicals
Germ: vitamins, minerals and fatty acids
Endosperm (starch): carbohydrates and energy

In refined flour, the bran and germ are removed, leaving only the endosperm. This reduces its nutritional value and potential to support wellbeing.

1. The benefits of wholegrain wheat flour: what the science says

Higher fibre content

Wholegrain wheat products provide more dietary fibre than refined flour. This helps support healthy digestion, a longer-lasting feeling of fullness and more stable blood sugar after meals.

Research notes that adequate fibre intake is associated with a lower risk of heart disease and type 2 diabetes.

Antioxidants and phytochemicals

Wholegrain products contain more polyphenols and antioxidants than refined flour. These help the body combat oxidative stress, which is linked with the development of chronic diseases.

A better metabolic profile

Some studies suggest that people who eat more wholegrain products have more stable blood sugar after meals than people who eat refined flour. In other words, wholegrain products may reduce sudden blood sugar “spikes”.

2. Wholegrain wheat versus refined flour: a brief comparison

Fibre

Wholegrain wheat products can contain up to 3–4 times more fibre than refined flour. Two to three slices of wholegrain bread can provide about 25–35% of the recommended daily fibre intake.

Vitamins and minerals

Wholegrain wheat flour contains considerably more B vitamins, magnesium and zinc.

It is also a source of vitamin E. One serving of a wholegrain product may provide about 10–15% of the daily vitamin E requirement, while products made with white flour contain very little.

More stable blood sugar

Wholegrain products lead to a slower rise in glucose, providing steadier energy and a longer-lasting feeling of fullness. White flour can bring a quick “energy boost” followed by hunger just as quickly.

In everyday life, reducing products made with white flour and choosing wholegrain wheat products can mean taking in more nutrients, feeling fuller and maintaining steadier energy throughout the day.

3. Everyday nutrition: how wholegrain products work for us

Fullness and energy

Wholegrain wheat bread and other products provide lasting energy. After bread or wholegrain pancakes, you may feel full for longer and be less inclined to “eat all the time”.

Digestive health

Fibre feeds the gut microbiota and helps regulate digestion, supporting overall wellbeing.

Metabolic balance

Wholegrains help stabilise blood sugar. This can be especially important in the cold season and for people who pay attention to their weight or energy levels throughout the day.

4. How to include wholegrain wheat in your everyday diet

Replace some of the white flour in recipes. For example, use 70–100% wholegrain wheat flour in pancakes or bread.
Choose products labelled “wholegrain”: this means they contain the whole grain, not just part of it.
Try delicious recipes such as wholegrain pizza dough, wholegrain pancakes with seasonal berries or bread made with a rye and wheat flour mix.

5. Conclusion

Wholegrain wheat products are not just “darker flour” or a passing trend. They are:

richer in nutrients
a source of greater potential for wellbeing
helpful for feeling full for longer
supportive of a more stable metabolic response

So, by reducing refined-flour products and eating more wholegrain wheat products, you gain not only a tastier meal but also a choice that supports health in everyday life.

Scientific and nutrition sources

Slavin, J. (2013). Whole grains and human health. Nutrition Research Reviews, 26(1), 1–10.
Liu, R. H. (2007). Whole grain phytochemicals and health. Journal of Cereal Science, 46(3), 207–219.
Ye, E. Q., Chacko, S. A., Chou, E. L., Kugizaki, M., & Liu, S. (2012). Greater whole-grain intake is associated with lower risk of type 2 diabetes, cardiovascular disease, and weight gain. The Journal of Nutrition, 142(7), 1304–1313.
Reynolds, A. et al. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 393(10170), 434–445.
McRae, M. P. (2017). Health benefits of dietary whole grains: An umbrella review of meta-analyses. Journal of Chiropractic Medicine, 16(1), 10–18.
Seal, C. J., & Brownlee, I. A. (2015). Whole-grain foods and chronic disease: evidence from epidemiological and intervention studies. Proceedings of the Nutrition Society, 74(3), 313–319.
EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific opinion on dietary reference values for carbohydrates and dietary fibre. EFSA Journal, 2010.

Our Story

Tue, 03 Mar 2026 12:00:00 +0000

Grauda Spēks began with a simple belief: bread should be real. As it was in the past, made from flour milled from whole grains.

In 2011, we were the first in Latvia to start milling 100% wholegrain flour. Not partly, and not just in name, but for real, with all the strength of the grain. A year later, we began baking bread and pastries from this flour, preserving the grain’s natural nutritional value, fibre and flavour.

We control the entire process, from grain to finished product. We choose the best seasonal grains and mill our own flour between millstones, using a modern electric motor. We bake bread on site in Jelgava and also make corn and potato cakes and pastries. This means quality, transparency and responsibility at every stage.

We bake bread twice a week, on Mondays and Fridays. We do not keep products in storage. We bake when it is time to bake. By the time the bread reaches you, it is freshly baked, with a real aroma and character of its own.

But Grauda Spēks is about more than baking bread.

We share our knowledge and experience. On our educational “The Grain’s Journey” tours, visitors discover the journey from grain to bread: they learn about milling, find out how wholegrain flour differs from regular flour, and understand why the process matters for health and flavour. It is not just a talk; it is an experience involving aromas, hands-on participation and tasting.

We also regularly hold workshops in bread baking, wholegrain pastry-making and cooking. We want people not only to make a product, but to understand why particular ingredients are valuable, how they affect wellbeing and how to make quality food at home without unnecessary additives.

On Fridays, we offer special catering: carefully considered meals where quality and the choice of ingredients are never accidental. We believe simple food can be both delicious and rich in nutrients.

We also host special themed dining events and tasting evenings at our premises. Each event has its own idea and concept. They are available by advance booking only and for a limited number of people, so that the atmosphere stays personal and warm. We want people to leave not only well fed, but inspired and enriched.

Grauda Spēks is built on the belief that quality begins with quality ingredients and honest work. That wholegrain means 100%, not 8, 10 or 20. That a simple product can be excellent when it is made with knowledge, respect and responsibility.

We bake. We teach. We share.

And we continue to give grain its true strength.