Domestic Sourdough Bread That Successfully Restores Good Gut Bacteria (3-Ingredient, Gluten-Free Recipe)
Lots of nutrition specialists do not advise intake of different type of breads every day.
The factors are the following:
– Bread can mess up blood sugar level levels – most breads consist of Amylopectin-A. It is among the primary elements of starch and included in our metabolism. It puts the body in a series of low and high blood glucose. Research study has actually revealed that Amylopectin-A might promote the development of insulin-resistance which, with time, can result in diabetes type 2.
– Highly addicting – bread gives a feeling of ecstasy, making the individual craves to consume more of it. This makes it difficult to remove it from our diet, even if we want to.
– It is mucus-forming – this could jeopardize the breathing system as the air passages are being blocked or obstructed.
– It contains gluten – while there is nothing wrong with taking in gluten including entire foods in moderation, lots of people these days are revealing signs of gluten sensitivity.
– It makes the stomach work harder – the gluten and starches in bread require more time and strong acids to be digested. This makes the stomach work overtime and can give rise to many digestive problems.
– It has low dietary value – most nutrients are removed when breads are being made.
– Consists of phytates – phytates are plant anti-nutrients that hinder the absorption of lots of minerals and vitamins.
– It is acid forming – all kinds of bread are acid forming and ought to therefore be eaten in moderation.
With these problems at hand, even healthy food items are being investigated and questioned. This consists of sourdough bread.
Is sourdough bread healthy?
Allow the benefits of sourdough bread to answer this concern
1. It includes wild yeast and excellent germs (Lactobacillus)
These 2 components of sourdough bread predigest the starches – hence, it lightens the workload of the stomach and the digestion system as a whole.
Aside from this advantage, lactobacilli stimulate the production of lactic acid. This substance stops the unfavorable effect of phytates (found in the flour), which is disrupting the absorption of nutrients. For that reason, the individual is guaranteed of taking in all the vitamins, minerals, and healthy components in sourdough bread.
At the exact same time, lactic acid prevents spikes of blood glucose as it decreases the release of glucose into the bloodstream. It likewise reduces the glycemic index of the bread; thus, the individual is less susceptible to hyperglycemia or increased blood sugar level level.
Lastly, the fermentation procedure (while making the bread) allows other helpful germs to grow in the gut. This means a healthier gut for the sourdough bread lover.
2. It is strained with nutrients
Unlike the commercially prepared breads, sourdough bread has vitamins E, B1-B6, B12, niacin, thiamin, folate, riboflavin, iron, selenium, manganese, magnesium, calcium, phosphorus, and potassium– not to point out proteins and fatty acids.
One thing that sourdough bread does not have (that the other kinds of bread have) is toxic preservatives. This is due to the fact that it has its own natural preservative – acetic acid – that inhibits the growth of molds.
3. It is safe for the gluten-intolerant individual
Why? The fermentation procedure of sourdough bread permits the good germs to break down the gluten proteins into little amounts. This makes sourdough bread tolerable for gluten-sensitive individuals.
Researches and experiments have also exposed that this bread does not damage the digestive lining of those conscious gluten, unlike other breads. There were no reports of scientific symptoms for them, too, that generally included eating ordinary breads.
You can find the recipe below. All you need is these ingredients:
- 1/4 cup sourdough start (which is the flour and water together: read above)
- two cups of flour + more for the well-floured surface
- 1 1/2 cups of water
- 1 t salt (but you can make it by your taste)
- Combine 1/4 cup of your sourdough start with two cups of flour, 1 1/2 cups of water, and 1 teaspoon of salt.
- Leave in a glass bowl on your counter (if it’s a cold winter’s night, you may want to leave it close to a heat source) for 16-17 hours covered with plastic wrap. I have used the dough after about 12 hours, and I really don’t notice a difference, but may be it’s less sour. It will look similar to a sponge, like the picture below, with all of those nice bubbles after the massive hours. It may feel really wet to the touch.
- Place dough on a well-floured surface, and turn a few times. You don’t need to aggressively knead it. The dough can also stay a bit sticky in the middle, but the outside of the dough shouldn’t be sticky. I have had to add a cup of flour before at this point because the outside of the dough kept absorbing the flour. I sometimes use a spatula in one hand, and my free hand to mix it all in. This helps my hands to be cleaner. Make sure the bread looks like the bread dough pictured in the corningwear below or the bread dough pictured in the crock-pot below. It is relatively dry to the touch.
- Put the dough in a colander (I like that colander has holes that allows the dough to breathe and can make a nice little pattern on your bread) or some kind of bowl lined with a cloth and cover completely.
- Leave the covered dough for 1 hour and let rise (by a warm heat source is best).
- Put an empty Dutch oven or some kind of corningware with a lid in the oven (or cook it in the crock-pot) .
- After an hour, turn on the oven to 500 degrees with the empty Dutch oven inside the oven so the Dutch oven gets nice and hot, and preheat for 30 minutes. This gives the dough a total of 1 hour and 30 minutes to rise.
- Carefully take out the hot Dutch oven placing the dough inside (I actually plop the dough in because it’s so hot), and put the lid over the dough. Often times my dough sizzles when it hits the Dutch oven.
- Put your Dutch oven back in the oven, and bake the bread at 450 degrees for 25-30 minutes (I sometimes bake it at 400).
- Take off the lid, and bake for another 10-15 minutes to brown the bread if needed.