There are so many misconceptions revolving around this very new and trendy gluten free world. Gluten free is not synonymous with healthy. In fact, it can actually be the opposite. Most gluten free products are filled with tapioca, corn or potato starches. Whats wrong with these, you ask? Its not that these are entirely unhealthy for you. However, they are not the best choices if you are trying to lose weight, control hunger or stabilize blood sugars. Heres why:
These starches helps bind gluten free recipes and improves the texture of baked goods. Tapioca helps add crispness to crusts and chew to baked goods. Compared to wheat flour however, these alternatives have very little nutritive value. They are very low in protein and fibre and have a high number of carbohydrates.These starches are one of the few products that actually raises your blood sugar more than wheat. Mean nothing to you? Heres a point of comparison… regular table sugar raises your blood sugar less than wheat does. So wheat has a very high glycemic index*. The flours used in commerical gluten free breads, baked goods and frozen dinners contain tapioca, potato, corn etc… have an even higher GI!
This contributes to diabetes, cataracts, arthritis, heart disease and growing belly fat. The high glycemic value in these starches leaves you feeling unsatisfied and wanting more and more AND MORE!! Pretty much, this is the gluten free version of white bread.
This is not to discourage you in any way shape or form to derail from your gluten free diet. Genetically modified wheat comes with more problems than gluten free flours. What I do recommend however is to be more mindful of the ingredients in the breads, pastries and other gluten free products you find in your grocery stores. Better yet, if you can find the time to make your own gluten free meals and desserts you will be in control of you are eating! My goal with this blog is to give you guys simple, healthy and delicious recipes that won’t leave you feeling disappointed or unsatisfied. There will be no fillers, unhealthy oils or loads of added starches. With the use of almond, coconut, brown rice and quinoa flours as the main ingredients in your recipes you can make the most delicious breads that can be enjoyed by your entire family.
I don’t often eat gluten free bread because it really does make me feel starved after I eat it. And I have trouble stopping myself at two pieces. It is also filled with vegetable oils, sugar, processed fillers and salt. If baking is not your thing and you would rather buy a bread, I highly recommend a brand that is made here in Quebec called Cuisine L’Angelique. Is it an all organic and gluten free bakery line that is also casein and dairy free. The primary flours in their bread is made from brown rice , buckwheat, quinoa and amaranth. They only use olive oil in their breads and often add superfood seeds like flax, hemp and pumpkin! These breads do contain xantham gum so if that is bothersome for you, I highly recommend making the super simple bread recipe I have provided here.
Like everything, have your bread, cakes, pastries etc… But eat it in moderation. I cant express this enough: GLUTEN FREE DOES NOT MEAN HEALTHY! Plus those gluten free cookies from the grocery are usually bland and crumbly. Also, because people seem so frustrated with people following this ‘gluten free fad’ it has become quite difficult for those who are celiac to ask for gluten free options or say no to food that has gluten in it. It has become kind of a nuisance to some service people or even peers because it seems everyone is just jumping on board with this health trend and faking an allergy. If you truly are sensitive to gluten I urge you to not succumb to pressure and continue on with your gluten free ways. I don’t care how annoying I may be, my health comes first! It is not worth the stomachache to not be that annoying girl with food allergies. If anything, it is a lot more irritating for us!
This gluten free bread recipe is SO easy to make and requires very little arrowroot starch. I have made this without the starch but you will get less of a crusty crust and more of a… very dense cake. This bread in generally is a bit heavier than most airy toasts, but I really enjoy that. You really only need one slice cut in two and you are more than satisfied. If you rather work without the starches and replace with more buckwheat or almond flour your bread will still taste absolutely delicious. For this recipe all you need is a few good eggs, hand mixer and 4-5 ingredients! Hope you enjoy.
****The glycemic index (GI) is a measure of how quickly blood glucose levels (i.e., blood sugar) rise after eating a particular type of food.
• 1 cup almond flour
• 1/2 cup buckwheat flour
• 1/4 ground flax or chia
• 3/4 cup arrowroot starch/flour
• 1/2 tsp salt
• 1/2 tsp baking soda
• 4 eggs
• 1 tsp raw honey
• 1 tsp apple cider vinegar
• 1 tbsp coconut oil
Recipe adapted from Elanas Pantry Bread 2.0
1. In a medium bowl, combine almond flour, buckwheat, arrowroot, flax/chia meal, salt, and baking soda
2. In a larger bowl, blend eggs for 5 minutes until light and frothy.
3. In a small saucepan melt coconut oil and honey and whisk until combined. Then stir in honey coconut oil mixture and apple cider vinegar into eggs.
4. Mix dry ingredients into wet.
5. Pour/scoop (it will be a bit thicker) batter into a well greased loaf pan (I used coconut oil)
6. Bake at 350º for 30-35 minutes, until outside looks brown and a toothpick inserted into center of loaf comes out clean.