Daily consumption of bread no matter of what kind is not recommended by most of the nutritionists. Here below find the reasons against this consumption:
- It contains gluten – and if you are gluten sensitive it will very much affect your health.
- It has phytates in its content – which are anti-nutrients that impede the absorption of important vitamins and minerals.
- Low nutritional value – due to the manufacturing process when most of the vital nutrients are being lost.
- It affects blood sugar levels – thanks to the content of a starch component known as Amylopectin-A. This component has been scientifically shown to promote insulin-resistance and elevate the risk of diabetes type II.
- Bread is mucus-forming – due to which it clogs and blocks the airways.
- It overburdens the stomach – resulting from the combination of starches and gluten which is difficult to digest, thus causing numerous digestive issues.
- Causes acid – unfortunately most of the breads available on the market are acid forming.
- Highly addictive – as it offers the feeling of euphoria thereby making you to crave for more.
There is always a healthier alternative to the conventional breads and because of that we recommend you the use of the following bread:
Beneficial Properties of Sourdough Bread:
- Safe for the gluten-intolerant persons
As a result of the fermentation process the good bacteria breaks down the gluten proteins, thus making the bread beneficial or at least tolerable for people sensitive to gluten.
- Contains wild yeast and good bacteria (Lactobacillus)
Both ingredients predigest the starches due to which the workload of the digestive system is reduced. Plus, lactobacilli incite the lactic acid production that hampers the negative effects of phytates.
Furthermore, the lactic acid has the ability to prevent sugar spikes as it slows down the release of glucose in the bloodstream. The person who consumes this bread is less susceptible to elevated blood sugar levels or hyperglycemia due to the fact that it reduces the GI of the bread.
- Packed with valuable nutrients
It is abundant with vitamin E, vitamin B1, vitamin B6, vitamin B12, niacin, thiamin, folate, and minerals such as calcium, iron, potassium, phosphorus, selenium, magnesium, and manganese. It is also toxin-free thanks to its acetic acid content which impedes development of mold.
Recipe for Gluten-Free Sourdough Starter
For the preparation of the starter you need to do the following: mix ½ cup of flour with ½ cup of filtered water. In the following six days at least twice a day, add ½ cup of flour and ½ cup of filtered water to the already prepared starter. Once the starter is bubbly, it means that your bread can be prepared.
Recipe for Gluten-Free Sourdough Bread
- 2 cups of gluten-free sourdough starter
- 4 large eggs, slightly whisked
- ⅔ cup water
- 1 cup of millet flour
- 1 cup of tapioca flour
- 1½ cup of sorghum
- 1 cup of oat flour
- 1 tablespoon of salt
- 2 tablespoons of sugar
- 2 tablespoons of xanthan gum
- ⅓ cup oil or softened butter
- In a large bowl mix the starter, eggs, and water.
- Use another bowl and there mix all the flours, salt, sugar, and xanthan gum.
- In the dry mixture include the butter or the oil and then mix everything till completely blended in.
- Gradually pour the liquid ingredients into the dry ones, meaning pouring cup at a time and mix as you go.
- Leave the dough to stand for a few hours.
- Then put the dough on a parchment paper and leave it to stay for extra few hours.
- You need to preheat the oven and then slice the top of the bread a few times before you put the bread into the pan.
- Start baking for 15 minutes.
- After that remove the cover and bake for extra 20 minutes.