Food can decide the course of your life. It contains necessary nutrients that help your body to function well. But every human body is different, and each one has its own unique requirements. Your body might react well to most food items but not all. For example: for people allergic to gluten, consuming wheat or rye can be dangerous. But, that does not mean eliminating the essential elements present in Gluten-based foods. In such cases, it’s best to shift to a gluten less diet. For example: by eating gluten free bread, your body gets its daily quota of nutrients. But you would not have to experience any allergic reaction or discomfort (1).
This article encompasses the following subtopics:
- What is Gluten
- Why is Gluten bad for one’s health?
- What does eating a Gluten-free Diet mean?
- What is Gluten-free Bread?
- Gluten-free flours to use while making a Gluten-free Bread
- Recipe for making the best Gluten-free Bread
Read ahead to understand in detail how gluten free bread benefits you more than traditional bread.
What is Gluten
Before learning how to make a gluten free bread, lets first understand what gluten is. Although, its a commonly used term in recent times, only a few people know what it really means.
Gluten is an insoluble protein found in food grains like barley, wheat or rye. It makes bread-like products chewy and fluffy. It gives them an elastic quality that helps keep to retain their shape. Gluten is indispensable in making baked food items like bread, cakes etc.
Why is Gluten bad for one’s health?
Although gluten is a variety of protein, one can’t digest it completely. Its indigestible molecules can slip through the lining of the intestines with ease. People with celiac disease suffer the most. It leads to a severe inflammation in their intestinal lining, which can, at times, become fatal. In such cases, they can only indulge in gluten free foods.
Healthy people have small finger-like projections lining their small intestine called villi. Villi help your body to absorb nutrients from the food items in your intestine. But for people with celiac disease, this is not the case. Gluten consumption often irritates their small intestine. It makes their own immune system attack and destroys the villi. Over time, their intestinal functioning degenerates completely (2).
What does eating a Gluten-free Diet mean?
A gluten-free diet is a special type of diet that excludes most grains and grain-based food items. Nutritionists recommend this diet to people with celiac disease or severe gluten sensitivity (3). But, going gluten-free can be harmful to people who do not have any digestive issues. They might not get their daily dose of adequate calories by sticking to gluten free foods only. So, one must weigh the advantages and risks of a gluten-free diet before starting one (4).
What is Gluten-free Bread?
Bread is a staple diet in most cultures, and every culture has a unique way of baking bread. Unfortunately, if you have celiac disease, you will not be able to enjoy bread in its traditional style. But gluten free bread does exist for people with severe gluten-sensitivity (5).
Gluten-free flours to use while making a Gluten-free Bread
Here are some types of flours that you can use to make gluten free bread:
- Two 1/2 cups of gluten-free flour blend along with 1/2 a cup of almond flour and 1/4 cup of grounded flaxseeds.
- Two 1/2 cups of gluten-free flour blend along with 1/2 a cup of millet flour and 1/4 cup of grounded flaxseeds.
- Two 1/2 cups of Bob’s Red Mill blend along with 1/2 a cup millet flour and 1/4 cup of grounded flaxseeds.
Recipe for making the best Gluten-free Bread
Given below is the best recipe for making gluten free bread:
- Mix gluten-free yeast with warm water in a bowl and let it stand for a few minutes
- In another bowl combine millet flour with tapioca starch and granulated sugar.
- Add the xanthan gum, salt, and baking powder to this mixture.
- Whisk all the dry ingredients thoroughly using a stand mixer
- Add the yeast water to the mixture along with eggs, oil and vinegar.
- Mix the mixture thoroughly until it gets a dough-like consistency.
- Spray a loaf pan with nonstick cooking spray and spread the dough evenly on the pan.
- Cover the dough with a nonstick wrap and let it rise
- After a few hours, remove the wrap and place the dough in a preheated oven.
- Bake the dough for 45 minutes until the internal temperature reaches 210°F.
- Remove the bread from the oven and allow it to cool down.
- Once its cool enough, cut it into slices and enjoy it as you like.
Regular consumption of gluten free bread benefits you in several ways. Even if you don’t have celiac diseases or IBS, you can enjoy gluten-free food items to keep your stomach healthy. You can follow a gluten-free diet or incorporate a few gluten-free things into your regular meal plan. According to a study published in 2006, gluten-free food items are more suitable for people with autism. It also allows people with low gluten sensitivity to lead a perfectly normal life.
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