Homemade Sourdough Bread: Better for Blood Sugar and Won’t Hurt Your Gut Like Gluten

homemade sourdough bread

Most nutrition experts don’t recommend consumption of various kinds of breads.  The reasons are as follows:

  • Bread can mess up blood sugar levels (most breads contains Amylopectin-A, a component which promotes the development of insulin-resistance and onset of diabetes type II)
  • Highly addictive (bread is highly addictive and it makes the person crave to eat more of it)
  • It is mucus-forming (which blocks the airways and compromises the respiratory system)
  • It contains gluten (most people these days show signs of gluten sensitivity)
  • Contains phytates (these anti-nutrients interfere with the absorption of nutrients)
  • It has low nutritional value: most nutrients are stripped during the process of making)

Is sourdough bread healthy?

1. It contains wild yeast and good bacteria

These ingredients of sourdough bread predigest starches, which reduces the workload of the stomach and the digestive system in general.

2. It is overloaded with nutrients

Sourdough bread contains proteins, fatty acids, magnesium, phosphorus, manganese, calcium, riboflavin, niacin, thiamin, iron, potassium, selenium, and vitamins E, B1-B6, B12.

3. It is safe for the gluten-intolerant individual

The fermentation process of sourdough bread allows the good bacteria to break down the gluten proteins in small amounts, making the sourdough bread tolerable for those who are gluten-sensitive.

Multiple studies have also proven that this bread doesn’t damage the intestinal lining of gluten-intolerant people, unlike other breads.

How To Make Sourdough Bread

What You Need
Ingredients

For the leaven:

  • 1 tablespoon active sourdough starter
  • 75 grams (1/2 cup) all-purpose flour or bread flour
  • 75 grams (1/3 cup) water

For the dough:

  • 1 tablespoon salt
  • 2 1/2 cups water
  • (5 1/2 cups) all-purpose flour or bread flour
Instructions:
  • Ensure that your sourdough culture is active (take it out of the fridge two to three days prior planning to bake)
  • The night before making the dough, mix a tablespoon of active sourdough culture with the flour and water for the leaven
  • Test the leaven (if the surface is bubbly, it is ready to be used)
  • Mix the salt and ¼ of the water for the dough in a bowl. Set aside and stir so that the salt dissolves.
  • Mix the leaven and the remaining 2 cups of water for the dough in a bowl. Mix well to dissolve the leaven in the water.
  • Add the flour to the water and leaven and stir with a spatula to form shaggy dough
  • Rest the dough for at least an hour
  • Pour the dissolved salt over the dough
  • Fold the dough: Grab it at one side, lift it up, and fold it over on top of itself. Do this four times, moving clockwise from the bowl. Let the dough rest half an hour, then repeat. Do this six times, for a total of 2 ½ hours.
  • Let the dough rise undisturbed (30 to 60 minutes)
  • Divide the dough in half with a pastry scraper
  • Shape the dough in loose rounds, again with the help of a pastry shaper
  • Rest the dough for 20 minutes
  • Line two bread proofing baskets or mixing bowls with clean dishtowels and dust them with flour.
  • Shape the loaves and transfer them to the proofing baskets
  • Let the dough rise ( 3-4 hours)
  • Put the two Dutch ovens in the oven and heat to 500°F
  • Score the surface of the loaves with a knife or lame
  • Bake the loaves for 20 minutes
  • Reduce the temperature and bake for another 10 minutes
  • Remove the lids and bake for additional 15 to 25 minutes
  • Continue baking until the crust is deeply browned
  • Cool the loaves

Sources:

https://eatlove.live/is-sourdough-bread-healthy/

https://www.thekitchn.com/how-to-make-sourdough-bread-224367