We all know how addictive sugar is and those of us who like sweet treats appreciate how challenging it can be to stop at just one biscuit or a single square of chocolate. However, it’s interesting that it is not just sugar, chocolate and ice-cream that are addictive; pizza and bread are too, with one of the big reasons being flour!!
Inside our body sugar mostly breaks down into glucose and fructose, but flour breaks down just into glucose. Fructose can only be processed by our liver, but glucose is absorbed by all our cells. They both release feel good hormones which give us a “high”, particularly when they are packaged together.
At Slim for Good we always compare how a food affects us when it’s digested, and we imagine it in a glass of water to compare how it will be broken down in our stomach. The more refined a food is, the more quickly it dissolves or goes mushy and turns into a blood sugar spike with high insulin release (fat storing hormone) followed by a drop-in blood sugar, leaving you feeling low, tired and craving even more sugar or flour!
So, flour acts in our bodies the same way sugar does, hence the addiction. Whole grains have been in our diet for thousands of years but milling and grinding grains is a relatively recent process. Whole grains take much longer to be digested than refined flours. Any bread made from refined grains such as rice flour (a regular gluten free alternative), is likely to trigger the same addictive reaction as rice syrup: both are highly refined. White flour is nearly all starch, another form of sugar…and sugar is one of the most addictive substances on the planet! It’s no wonder, then, that we crave bread, pizza, and anything made with this highly over-processed grain.
A bread that seems to help keep blood sugar balanced better is dense rye bread albeit there could still be an addictive nature to the rye flour. So, a suitable alternative is to consider a naturally grain-free option like coconut flour instead. Give the recipes below a try and see if you feel more in control around sugar and flour foods!
Also join us for the Slim for Good beat sugar/alcohol/carbohydrate craving 14 day programme starting on Monday 13th November. Click here to sign up https://slimforgood.co.uk/product/14-day-taster/ – preparation time over the weekend and the 14 days start on Monday!
2 Coconut Flour Flatbreads
1 1/2 Tablespoons coconut flour
1 Tablespoon coconut oil, melted
1/8 Teaspoon sea salt.
1/4 Teaspoon Baking Powder
1. Preheat oven to 350 degrees.
2. Mix coconut flour, sea salt, and baking powder together until combined.
3. Add egg and melted coconut oil and mix well.
4. Let batter sit for a few minutes to allow the flour to absorb the liquid.
5. Scoop half the batter on baking pan and use a spatula to spread batter into a circle the size of a bun.
6. Repeat using the rest of the batter. Bake for 10 minutes or until golden brown.
Onion Herb Coconut Flour Biscuits (8-19 small biscuits)
• 6 Tbs. coconut flour
• 6 Tbs. coconut oil, melted
• 2 eggs
• ¼ cup very finely chopped onion
• 2 garlic cloves, finely chopped
• 2 Tbs. yogurt or coconut milk
• 1 Tbs. fresh chopped herbs (parsley, dill, thyme… whatever you have) OR ¾ tsp. dried herbs
• ¼ tsp. baking soda
• ½ tsp. apple cider vinegar
• Preheat the oven to 350. Line two baking sheets with parchment paper.
• Mix together the coconut flour, oil, eggs, onion, garlic, yogurt/coconut milk, and herbs Let sit for 5 minutes; the batter will thicken slightly.
• Mix in the baking soda and vinegar. Drop spoonfuls of batter onto the baking sheets. Use the back of a spoon to spread the batter into circles about ½” thick. The batter will not spread very much when baking.
• Bake for 12-15 minutes, until moist but cooked through. Cool at least 10 minutes before serving, or they will be too crumbly.