Low Carb Bread

 

You can Actually have  Bread on a Low Carb Diet!

Low carb crispbread

Find the recipe for these delicious crispbreads in the blogpost.

We go through an extraordinary amount of bread in my house. Whether it is beans on toast, grilled cheese sandwiches or simple bread and butter, we go through a good loaf of bread a day.

Therefore, when I introduced low carb foods into my diet, I knew finding a good, nice-tasting low carb bread would be absolutely essential.

For people who want to simply eat less carbohydrates, reducing the amount of bread they eat is more than enough effort.

However, individuals who want to stick to a low carb diet for health reasons or even to just reduce weight, eating special low carb bread is important.
There is also the option, if you are feeling game, of low carb baking – which means making your own bread that is low in carbohydrates – such as the ridiculous tasty flax seed bread and the flax seed Burgerbuns, that only have to go onto the mikrowave for 80 seconds!!

If you sometimes  find it too much trouble, you can buy some low carb baking mix through Amazon.com. If you click the picture to the left, you come to a page where you can read about it and order it, if you like. Also you can take a look below on this page to find more low carb products.

 

The Consequences of Eating Too Much Bread….

According to statistics, as many as 14-million loaves are consumed by individuals every day in the United States.
There is also evidence to suggest that people in America eat more wheat than other country, with a staggering eight million tonnes consumed a year.

So, what are the real consequences of eating too much bread? And why are more people not turning to the many low carb bread options available?

How much is too much?




Before switching to a low carb diet, bread figured hugely in my diet and that of my family.
I would usually have toast for breakfast, a tasty sandwich for lunch and a couple of slices to accompany my evening meal. In fact, most days I would also have a couple of slices with butter for my supper too.
So, my old diet could easily consist of ten slices of bread a day, with my family consuming more or less the same amount as me.

So, was this too much?

It is recommended that the average adult, following a normal diet, should consume around 200 grams of carbohydrates a day. Given that the average slice of bread can contain anywhere from 40 to 60-grams of carbs, it was fairly obvious that my bread intake was excessive. In fact, I was consuming at least 400-grams of carbohydrates a day in bread alone.

While there is no set-in-stone carbohydrate requirement for an adult to achieve good health, it is important that excess carbohydrates are burned off or they will be stored as body fat.

Low carb bread is, unfortunately, quite unpopular – this is due to the pre-packaged loaves you can buy that consist of thin, almost see through, slices. However, the choices in low carb bread available have improved in leaps and bounds since I started concentrating on a low carb diet. In fact, there are so many tasty alternatives there is only my daughter who has noticed the difference in my house.

Burning off carbohydrates

According to the Mayo Clinic, ninety minutes of intense exercise is required to burn off stored carbohydrates.

In order to burn off the carbs I had consumed from my bread obsession, I would need to work out at an intense rate for around four hours.
Considering I didn’t used to do any exercise beyond the school run and climbing the stairs, it was obvious where my weight gain was came from.

Low carb bread and lowering your carbohydrate intake.

Medical professionals recommend that individuals who are reducing their carb intake to achieve weight loss, should

aim to consume between 20 and 50 grams of carbs a day. However, this amount will vary between individuals, body weight and body mass index (BMI). Achieving the right amount of carbs is a trial and error exercise but, like me, it can be achieved once you are more knowledgeable regarding your diet.

Low carb bread played a huge part in my diet change, seen as it was my main source of carbohydrate intake.

Once you understand what is good and what is best avoided, you should notice a difference in your weight and overall well-being.

 

Breads to Avoid –




For bread lovers looking to cut the carbohydrates in their diet, knowing what bread to avoid is a must.
Take a note of my list of breads to avoid and stick it on your kitchen cupboard, this will help ensure you only purchase low carb bread.

Soft Bread – This type of bread is usually white and therefore contains more starch than other breads. Starch quickly turns to sugar when mixed with the saliva in a person’s mouth. Sugar is stored by the body, meaning if you don’t burn it off it will lead to weight gain.

Bagels – It is a common misconception that the popular bagel is actually in the low carb bread category.
This is wrong and many bagels actually contain around three times more starch than white bread. Wholegrain bagels contain less but are still not considered to be a low carb food.

Sweet Bread – This maybe obvious but needs to be in your “breads to avoid” list.
Sweet breads contain more sugar than the average bread. Depending on which sweet breads you like some sweet breads, such as flavored bagels, also contain additives to help with taste.
Banana bread, cinnamon bagels and raisin bread have the most carbohydrates

Breakfast is the best meal to enjoy bread, especially if you are attracted to one that has a high carbohydrate content. This is because the carbohydrates will provide you with enough fuel to get you through the day.
Regardless of whether you decide to eat low carb bread or the normal version, you should avoid eating bread late at night. This is because your lack of activity while you’re sleeping, does not give you a chance to burn off the carbohydrates you have eaten.

Low Carb Bread Alternatives

As mentioned above, when I first began to concentrate on a low carb diet, finding a suitable bread was important for me as I loved it. So, what choice do you have if you don’t want the specialist breads and you don’t fancy making your own?;

Wholegrain Bread – Average white bread is most commonly made using enriched or white flour, meaning it is high in sugar and offers less nutrition than alternatives.
Wholegrain breads are not only a great source of fiber, wholegrain retain their flavor during the milling process and therefore offer more nutrients and vitamins, in particular iron and B vitamins.


Seeds and Nut Breads
– Breads that feature sunflower seeds, flax seeds, sesame seeds and more, usually contain a minimal amount of carbs and are a good source of healthy fats and protein.
The high levels of protein mixed with a high content of fiber, mean this type of low carb bread helps to satisfy a healthy appetite for longer, according to the Yoga Journal.
Bread containing seeds and nuts typically has around nine-grams of carbohydrate per slice. An average slice of bread can contain as much as sixty grams of carbohydrate per individual slice.

Alternative Grains – Bread that is made using white flour alternatives are generally lower in carbohydrates.
For example, bread made using coconut flour is high in protein and fiber, but contains as little as three grams of carbs per slice.
Coconut flour is becoming increasingly popular and is used regularly to make the low carb alternative cakes, cookies, pies and breads you see in the shops.

Specialist Low Carb Bread Mixes – There are a number of products on the market that offer individuals the chance to make their own low carb bread easily.
Soy flour, flax-seed wholemeal and oat bran are all popular ingredients in these mixes. Again, these mixes offer a tasty low carb alternative to the more traditional breads out there.

Low Carb Baking

I am a firm believer that, if you are going to go to the effort of making your own bread then you should do it from scratch rather than rely on expensive pre-mixed products.
I am far from a baking expert but making your own low carb bread really is easy when you get used to it, and the taste is fantastic.

 

Home-made Flax Focaccia-Style Bread

Focaccia bread was always a family favorite in our house, I, in particular, loved the rough and readiness of this bread and it was ideal for everything from sandwiches to accompanying soups.

Of course, as I became more of a low carb expert, it became apparent that this type of bread wouldn’t be able to figure in my diet. Imagine my delight then, while studying low carb baking and cooking in general, I found this recipe for a focaccia-style bread, that was not only tasty but low in carbohydrates too.

You will need –

One Tablespoon of Baking Powder
Two Cups of Flax Seed Meal
One Tablespoon of Sugar (not sweetener)
Five Eggs – Beaten
1/3 Cup of Oil
¼ Cup of Water
One Tablespoon of Salt




• Using a silicone mat or parchment paper, prepare a pan (around about 10 by 15) and preheat your oven to (ideally) 350 degrees.

• Whisk the dry ingredients together well.

• Add the dry and wet ingredients together and ensure they are combined well – taking extra care to ensure there is no visible egg white left.

• Allow the mixture to rest for three-minutes – do not leave it any longer as it will set too hard and make it difficult for you to spread in the pan.

• Pour the mixture into your chosen pan, spread away from the center until you achieve a rectangle shape. Ensure you leave around one-inch from the sides, this will prevent your low carb bread from being too thin.

• Bake for around 15-minutes or until the bread is springy to the touch and becoming visibly brown.

• Allow the bread to cool and cut into pieces using a spatula.

Not only is this low carb bread tasty, it has less than one-gram of carbohydrate per slice. Making it one of the best low carb bread recipes available. Aside from the taste and low carb factors, you will also receive many compliments for your tasty bread. If you have children, this kind of bread is ideal cut into slices to accompany a morning boiled egg.

I use this low carb focaccia-style for sandwiches mainly, although my husband loves eating it toasted with a serving of baked beans. If you can find wax proof paper, wrap your bread in it and store in an airtight container and it should keep for as long as five days – if you don’t eat it all before that is!

Burger Buns made of Flax Seeds:

For one Burger Bun You will need -:

4 Tablespoons of Flax Seed, or 3½ Tablespoons of Flaxseed Meal
1 Egg
2 Tablespoons of Butter, melted

  • Use a bowl that can go into the Mikrowave and has the shape that will fit a burger bun, rounded.
  • Whisk the egg and the melted (but not hot) butter together.
  • Add the Flaxseed Meal, and ensure they are combined well.
  • Smooth the surface of the mixture, and put it into the mirkowave.
  • Heat it for approx. 1 minute and 20 second, on the highest level.
  • Take out, turn the burger bun out of the bowl and place it on a cake grill.

You can toast it before eating, like any other burger bun.

This is SO easy to make, and it tastes really good. You can also use it for sandwiches and lunch.

I have showed you some pictures I took the last time I made it.

 

 


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References –
http://www.livestrong.com/article/202403-calories-burned-running-speed/

http://www.extension.iastate.edu/nutrition/sport/carbohydrate.html

http://www.mayoclinic.com/health/carbohydrates/MY01458

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 Posted by at 7:11 pm