Make your own delicious low-GI bread

2015-10-01 14:20
To make low-GI bread, the flour should be ground less finely, and none of the bran, protein or fat should be removed.

To make low-GI bread, the flour should be ground less finely, and none of the bran, protein or fat should be removed. (Supplied)

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HIGH-GLYCEMIC index foods are converted rapidly to blood sugar, invoking an insulin surge and the deposition of the extra glucose as fat.

South Africa has a serious problem with obesity, caused primarily by high-GI foods such as refined maize and wheat, white rice and potatoes. Worst of the lot is white rice.

To lower the glycemic index of a food, three things can be done. Grind the starch less finely and add extra protein and fat. How it’s cooked also has an effect on the GI.

White bread is made from finely ground white flour, with little protein or fat. It’s highly glycemic (read fattening). Brown bread has the bran added back in, which is a step in the right direction, but it remains highly glycemic.

To make low-GI bread, the flour should be ground less finely, none of the bran, protein or fat should be removed, and extra protein and fat can be added. In short, one should use 100% whole-wheat flour and add a protein powder, say from a legume, and extra butter or olive oil. I won’t go into the reasons here, but don’t add polyunsaturated oil.

Part of the difficulty is that it’s difficult to purchase 100% whole-wheat flour. Commercial millers may call it “whole-wheat” provided no more than 40% has been removed.

A large part of the blame for this scenario is simply that we, the public, like refined foods. White bread is very popular and so the millers and bakers are simply providing what the public demands, even though we know its junk food status, and that it’s very fattening. I do, however, take exception to them calling flour from which up to 40% of the wheat has been removed, whole-wheat. The term is a deception. Next time, we’ll talk about grinding your own truly 100% whole-wheat flour.

To make your own low-GI bread in only five minutes, sprinkle one and a half teaspoons of dried yeast into the baking dish from your bread maker. Add 350 grams of whole-wheat flour, half a teaspoon of salt, one teaspoon of sugar for the yeast, a tablespoon of soya flour or hummus, a good dollop of butter and 280 ml of water. A tablespoon of ground-up seeds adds extra fibre and lowers the GI further.

Five hours later, you’ll have your first loaf of delicious, healthy, low-GI bread.

I can vouch for the Panasonic bread maker (ours is 20 years old), but there are many on the market. Frankly, you don’t need dozens of settings, but make sure it has a five-hour bake

Read more on:    pietermaritzburg  |  bread

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