GLUTEN-FREE BREADS

	Winning Gluten-Free Bread Recipes   Get baking! Here's a host of bread recipes - five in all, plus a flour blend - to get you started.   Step-by-step directions
ENJOY THE VARIETY and, pay attention to the comment of experiences
	Pumpkin Quick Bread   Coconut oil helps this loaf brown nicely, giving it a moist texture and a bit of crunch around the edges. Slice and serve it with dinner or toast it for breakfast, spread with Apple Butter or your favorite jam.   Step-by-step directions
	Gluten-Free Herb and Garlic Breadsticks   These light and airy breadsticks are certain to become family favorites. They take only minutes to prepare.   Step-by-step directions
http://toughertimestoday.blogspot.com/2015/12/know-your-gluten-free-grains.html ================================================================ Previous Next Lisa MarcAurele ‏@lowcarbyum 5m5 minutes ago Coconut Flour Psyllium Husk Bread - Paleo http://buff.ly/1OkxW2T  #Atkins #LCHF #Keto #GlutenFree #Recipe Cinnamon Quick Bread 1 loaf 2 cups flour (almond, rice, coconut instead of flour for gluten free) or substitute and/or  use 2½ cups Pastry Flour Blend or gluten-free all purpose flour blend of choice* 1 cup sugar or, half cup of sugar/stevia  1 teaspoon baking powder 2 teaspoons baking powder 1/2 teaspoon baking soda 1 1/2 teaspoons ground cinnamon 1 teaspoon salt 1 cup buttermilk 1/4 cup vegetable oil 2 eggs 2 teaspoons vanilla extract 2 tablespoons butter, melted 2 tablespoons brown sugar 1 teaspoon ground cinnamon Preheat oven to 350°. Grease one 9x5 inch loaf pan. Combine 2 cups flour, 1 cup sugar, baking powder, baking soda, 1 1/2 teaspoons cinnamon, and salt. Combine buttermilk, oil, eggs and vanilla. Add to dry ingredients; beat 3 minutes. Pour into prepared loaf pan. Smooth top. Combine 2 tablespoons butter, 2 tablespoons brown sugar, and 1 teaspoon cinnamon. Pour topping over batter. Using knife, cut in a light swirling motion to give a marbled effect. Bake for 50-55 minutes; until toothpick inserted comes out clean. Let cool 5 minutes. Remove bread from pan; cool on rack and enjoy! (A hand full of raisins for taste?) https://www.pinterest.com/ptsherm/bakery/ http://www.mindbodygreen.com/0-7482/10-signs-youre-gluten-intolerant.html See how everything above coconut flour goes up from 30 g net carbs and above, which is really getting up there. In reality, the best breads for you to eat are ones made from flaxseed, almond, chickpea or coconut flour, which are a bit more difficult to come by. Of course, the simplest way to overcome this is to make your own. It’s actually quite easy and I’ll be sharing a recipe in the next couple of days that you can try – subscribe here if you’re not on our email list already. But I understand that not everyone wants to make their own, so there definitely are other options. Whole Wheat & Rye Bread and Diabetes It’s often recommended that you eat whole grains instead of the white stuff and it’s true, whole grains are always going to be a better choice because they are complex carbs, rather than simple carbs. But, when you take the whole grain and grind it into a flour, it changes the way your body digests it. This mainly happens because the bulky fiber component of the grain gets broken down, meaning less digestion – for you as a diabetic that means higher blood sugar spikes. Have you heard of the glycemic index before? “The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating.” Source High GI foods rapidly effect blood sugar, while low GI foods have a slow digestion and absorption and produce a more gradual rise in blood sugar. Below 55 is considered low GI. So the lower a food is the better, and the higher it is the faster it affects blood sugar and the worse it is for you as a diabetic. So now we can look at the GI of both a whole wheat kernal and whole wheat flour as an example. Whole wheat kernals are 30 (low GI) and whole wheat flour is 71 (high GI). So what this really means is that whole wheat bread really isn’t that great. Your best bet when it comes to rye bread is Pumpernickel bread – it’s made from whole rye grains and is a low GI of 41-46. But pumpernickel bread isn’t exactly a sandwich type bread, and has it’s own pungent flavor too. Let’s check out some more GI levels: Normal rye bread 57-78 Wheat whole grain 68-69 Wheat white bread 71 100% wheat white bread 85 So these are all high GI. Sourdough Bread and Diabetes Sourdough bread is made by traditional methods, where the starter dough is fermented to provide the rise in the bread instead of yeast and sugar. Surprisingly, this bread making method is much better for us. Making sourdough produces beneficial gut bacteria that help with digestion, and this has a strong impact on how it then influences the blood sugar response. As a consequence, sourdough breads are lower in GI – sourdough rye bread 48, 80% barley bread made via sourdough 53-66, sourdough wheat bread 54. So having a slice of sourdough is going to be a better choice than most other breads. But there is a bit more to the story. Does Cutting Bread Help Diabetes? The thing is, GI is important, but then you have to consider the overall carbohydrate intake as well. Here are some of the above breads with carb quantity: Pumpernickel bread – 1 slice 26 g = 12.3 g carbs, 1.7 g fiber, 10.6 g net carbs Oat bran bread – 1 slice 30 g = 11.9 g carbs, 1.4 g fiber, 10.5 g net carbs Buckwheat bread – 1 slice 47 g = 20 g carbs, 2 g fiber, 18 g net carbs Sourdough wheat bread – 1 slice 57 g = 29 g carbs, 3 g fiber, 26 g net carbs Sprouted grain bread 1 slice 34 g = 15 g carbs, 3 g fiber, 12 g net carbs As you can see an average piece of bread is going to be anywhere from 10-20 g carbs. One slice of bread is considered one serve, or one carb count and is around 15 g carbs on average. While that’s not too bad, if you can keep your carbohydrate intake low, you’ll be better off for it – meaning, yes, cutting ‘traditional’ forms of bread can help diabetes. This might not be the same opinion that you read elsewhere, or even the guidelines your dietitian might give you. Often they say 45 g carbs per meal is fine, some of them even recommend up to 70-80 g carbs per meal. But in my experience, (and what the research shows) many diabetics get the best results when they stick to eating that many carbs per day, not per meal. That might sound drastic but it is totally possible. And you can still have bread – if it’s the right kind. We’ll be sharing our Zero Carb Flax Bread recipe very soon, so give that a try. We’ll also go over some low carb bread options you can buy in just a moment. So to answer the question – does cutting bread help diabetes? Well if you’re cutting the ‘traditional’ types of bread, the types you’ll find at the supermarket, then yes, the less you consume it, the lower your blood sugar and A1C will be. Is bread better than cereal for a diabetic? This is another question that often gets asked and the answer is yes. I’d choose a slice of bread over most breakfast cereals any day. Of course, not all breakfast cereals are made alike, but generally speaking, bread will contain less carbs, and far less sugar and salt than most common breakfast cereals. We’ll leave the whole breakfast cereal discussion for another time. Low Carb Bread Options Low Carb Bread Options From Amazon Here are some low carb bread options available from Amazon, just to give you some examples. Great Low Carb Bread Co has loaves that have just 1 g net carbs per serve. These cost around $7.99 but adding shipping of $9.24 soon hikes the price right up. Low Carb Bread Co has a low carb rye loaf, low carb hot dog buns, low carb hamburger buns and even makes bagels, again you’re looking at around $6-7 per pack. LC-Low carb Sandwich Loaf is $12.58 per 25 slice loaf. It’s a spongy sandwich loaf, which is how most of us like bread. And it’s just 1 g net carbs per slice. In reality it breaks down to around 50c per slice, which isn’t too bad, but add shipping on top and it will hike up the price. The same goes for this low carb pita bread. It’s a good price at just $3.99 for 6 pita breads, but then the shipping is $11, which seems a bit ridiculous. Then there’s Mama Lupes Low Carb Tortillas $11.98 per 12.5 oz/ 360 g pack, 3 g net carbs per tortilla You could try using Bob’s Red Mill Low Carb Bread Mix – that will cost you around $5-6 per pack. But once cooked it will end up costing more once you add eggs etc. 1 slice comes in at around 5 g carbs per slice. Low Carb Bread Options From Nutrition Netrition is another great online store to purchase low carb goods from. If you live in the US, they have a flat rate shipping cost of $5.99, which is much cheaper than Amazon. They also ship worldwide, just make sure to check the shipping guide. Another great thing is their prices for items are much cheaper too. For example, remember the Mama Lupes Low Carb Tortillas from Amazon were $11.98? Well, you can get them from Netrition for just $3.89 per pack! The MiRico Low Carb Bread is $6.39 per loaf, with 3 g net carbs per serve, so if you buy a few loaves at a time it won’t cost anymore in shipping so it makes the cost fairly reasonable. MiRico also have low carb bagels, and low carb tortillas too. You basically just have to shop around, but as you can see there are low carb breads you can buy to help solve the diabetic bread dilemma! You can also just live without bread. Again, this may sound extreme but it is possible. I used to be a HUGE bread addict and now rarely eat it. I just find it makes me bloated. And if I ever do feel like a sandwich, I whip a loaf of my Zero Carb Flaxbread. Here’s a snap of what it looks like – Avocado, cheese and tomato sandwich. YUM. Best for last