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Sourdough Alternatives to Wheat

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chris319's picture
chris319

Sourdough Alternatives to Wheat

After consulting with doctor today (A1C 5.7) I am looking for low-glycemic-index alternatives to wheat for sourdough. Does anyone have any experience with the following grains in making sourdough? (G.I numbers in parentheses.)

Buckwheat (47)

Bulgur wheat (48)

Spelt (54)

Ideally the g.i. should be 55 or less -- the lower the better. No doubt rye would make great sourdough but it just squeaks by at 55 - 58. Regarding glycemic index, a lot depends on the composition of the flour and wholeness of the grain. Does anyone have any experience with the first three (buckwheat, bulgur or spelt) in sourdough (and starter of course)? Breads made with wheat flour have a g.i. above 70 which is too high.

Many thanks.

chris319's picture
chris319

Originally I was hoping to replicate the great Larraburu sourdough from San Francisco with its wonderful tanginess but a true Larraburu replica would requre wheat flour. Unfortunately, bread made with durum wheat and barley flour are just a little too high on the glycemic index.

mini_maggie's picture
mini_maggie

I don't have any sourdough experience with spelt but have found this spelt baking reference very helpful, particularly with respect to not letting spelt dough rise as much as wheat and doing no more than two rises.  http://bake-with-spelt.com/PDF/Baking_with_Spelt_Tips_and_Recipes.pdf  I'm sure their sponge recipe with yeast could be modified with a levain instead of yeast.

 

chris319's picture
chris319

I see King Arthur has a rye flour which they describe as the rye equivalent of whole wheat flour, i.e. it contains all the bran and germ. It's not the lowest in glycemic index but I'm guessing/hoping it will come close to SF sd in flavor.

http://www.kingarthurflour.com/shop/items/king-arthur-organic-pumpernickel-flour-3-lb

chris319's picture
chris319

Add barley to the list of alternatives (g.i. 53).

Mini Oven's picture
Mini Oven

Coconut is a good one.

dabrownman's picture
dabrownman

Subbing part of the flour with garbonzo bean or other bean flour might work too.

chris319's picture
chris319

Farbanzo beans are low g.i.

How about soy and almond flours?

chris319's picture
chris319

Almond flour has a g.i. of around 1 which is a diabetic's dream come true.

Garbanzo bean flour has a g.i. of 27

Soy flour is 25.

 

 

whoops's picture
whoops

I am not sure about the glycemic index numbers, BUT I have heard that rye, regardless of its GI, is great for helping to control blood sugars an in the whole food area, is one of the recommended grains for those with diabetes.

Mini Oven's picture
Mini Oven

but I go with the rye sourdough too!  The more the merrier!  Or mix in some whole Einkorn flour... has 15% protein and 9.4% fiber (big plus plus!) carbohydrates are 58g out of 100g flour.  

I don't keep track of GI numbers, the system also has its problems.  But I suppose it is one place to start on that learning curve.

dabrownman's picture
dabrownman

is one of the very best non gluten low II grains as well.  Juergen Krause has been working on quinoa bead and you should look at his work to date by searching for his blog on TFL