The Fresh Loaf

News & Information for Amateur Bakers and Artisan Bread Enthusiasts

Low carb or Low blood sugar impact bread

BettyR's picture

Low carb or Low blood sugar impact bread

I have been experimenting with trying to get a low carb bread that doesn't impact my blood sugar and I've finally hit on one.

When testing this recipe....
My baseline blood sugar reading was 105
I ate one whole roll on an empty stomach.
I tested at 30 minutes and the reading was 122
I tested 30 minutes later at 1 hour and the reading was 140
I tested 30 minutes later at 1 hour and 30 minutes and the reading was 124
I tested 30 minutes later at 2 hours and the reading was 110

The really amazing thing about this is that I get a reading of between 160 and 170 at one hour with nothing but plain meat.

Later that night I ate a hamburger on one of these buns with mayo, mustard, pickle, tomato, onion and meat. My blood sugar reading at one hour was 132... The amount of bran in the mix seems to reduce the impact of whatever you eat along with the bread.

I'm using home ground whole wheat flour, I'm not sure if that is the same thing as what you buy in the grocery store. If I didn't have a grain mill I would buy stone ground whole wheat from a health food store. If I'm not mistaken I believe that what you get in the grocery store is just white flour with germ and bran mixed back in.

I'm using the Equate brand (course milled) psyllium husks from Walmart.

Low Carb Buns and Bread

2-1/3 cups very warm tap water
1 teaspoon sugar
4 packets Splenda
1 teaspoon salt
1/3 cup oil
2 eggs
2 tablespoons yeast
Mix wet ingredients well in bread machine pan or Kitchen Aid mixer bowl. Add yeast and let stand for 5 minutes or until it starts to foam up.

Then add dry ingredients.....
3 cups whole wheat flour
6 tablespoons psyllium husks
3/4 cup vital wheat gluten

Select dough cycle on bread machine and let the kneading cycle finish then let the dough rise for 15 minutes. Any longer and the dough will start crawling out of the machine. I've never done this in the mixer but I think kneading on low speed with the dough hook about 12 to 15 minutes should do then let the dough rise 15 minutes.

Divide the dough into 12 – 4 ounce rolls, shape and place on a sheet pan lined with parchment paper.

Let rise for 25 minutes while you preheat your oven to 375 degrees.

Bake at 375 for 25 minutes. Cool on wire rack.

Flavor improves overnight so it's best to bake the bread the day before you will need it.


PaddyL's picture

Sourdough is lower on the glycemic index than any other bread, or than most breads.  I make it all the time now, being Type 2, and find it does not spike my blood sugar at all.  I do add some oatmeal to my sourdough which makes it even better for me.