Mysty PfefferGluten free oat bread is a challenge in my kitchen because I only have one grain mill. That grain mill has barley, spelt, and wheat berries ground in it weekly. But I wanted a gluten free bread to take to our Women’s Natural Health Night for those ladies who cannot tolerate gluten products and milling oats in my mill would cross contaminate the grain.
The solution, for me, is to soak the oat groats overnight then blend them in the bullet blender the next morning. I’m not sure if steel cut oats would work in this recipe, so I cannot weigh in on that topic. However, I do want to give my two scents regarding their health benefits, since I’ve been asked lately how healthy they are.
How To Decide if Oats Are Right For You
The concern of low-Carbers is oats are high in carbohydrates, but their glycemic index is 55, so that’s not bad. A high glycemic index is greater than 70 and low is less than 55. The index gives a rating for foods that spike blood sugar quickly. Keep in mind, all natural oats are going to contain all of the fiber and bran of the seed. Hence it will have a lower index, while steel cut oats are next lowest. The simple oat flakes, will of course, have the highest glycemic index.
Like anything, you and I have to judge for ourselves what works best for our bodies. Thinking logically, we can ask a few questions to determine where we are in our health and how oats may or may not be the right choice.
First, I would ask myself these three questions:
- Am I insulin resistant? This can be determined by a fasting insulin test (opinions for appropriate levels vary, but optimal is around 4-5 Miu/L and high is above 8), or a Triglyceride/HDL ratio higher than 2.5. Also, if there is a tendency to gain weight easily or great difficulty losing weight, are signs of insulin resistance. By the way, the best way to decrease insulin resistance is to MOVE. But if you are insulin resistant, eating a good protein like and egg and avocado, or unsweetened yogurt with berries and nuts may be better options. I have seen oats spike sugars for some people, but not others. Therefore, consumption can be determined individually with a $20 glucometer to show you how various foods spike your sugar.
- Am I sedentary or active? If I am sitting most of the day at a desk or watching T.V. , there are better lower glycemic choices for breakfast. However, if I plan to cycle 20 miles, lift weights, hike 10 miles, or chase children around all day, oats are a good choice for sustaining energy.
- Am I eating them plain or with added toppings? Well, you know this matters because very few people eat oats plain. The package ingredients always matter, too. Is there added sugar? If yes, how many grams per serving? As you know, it’s better to buy plain and sweeten with a natural sweetener, like 1/2 teaspoon of honey. Or you could also use 1/2 a banana so you at least get some potassium and minerals. Although, the hope is to train your taste buds to do without processed, refined, white sugar.
Another thing that helps lower a sugar spike is adding cinnamon. A good nut and seed combination provides steady protein and fat and will also decrease the sugar spike of the oats.
But don’t worry, you’ll figure it out as you learn to listen to your body and its cues for hunger, satisfaction, and fullness.
Benefits of Oats
Oats contain beta-glucan that helps lower blood sugar and has cholesterol lowering benefits. They are a good source of fiber (4 grams/cup), protein (13 grams/cup), vitamins, iron, magnesium and zinc. Since this recipe uses the entire oat kernel the valuable phenolic acids and avenanthramides are present, too. The antioxidant properties of oats help fight skin, colon, and lung cancers, while also reducing the risk for cardiovascular disease.
God’s Design For our Bodies and Our Food
God’s plan for healing our bodies gets more interesting as I learn about His character in Bible study. There is always a plan to provide for His people spiritually and physically.
- He brings us to a good land, just like He did Israel. (Numbers 14:7)
- Heaven is opened to give rain in its season and bless the work of our hands. (Deuteronomy 28:12)
- The land is given as an inheritance. (1 Kings 8:36)
- Rich good land, broad, quiet, and peaceful. ( 1 Chronicles 4:40)
- He is happy when we set our hearts to seek Him (2 Chronicles 19:3)
- Houses full of good things, cisterns already hewn, vineyards, olive orchards, and fruit trees in abundance were there. (Nehemiah 9:25)
- We too, will look upon the Lord in the land of the living. (Psalm 27:13)
Rest in His promises today, my friend and enjoy the benefits of everything He provides for you!
Gluten Free Oat Bread
Gluten Free Oat Bread
Ingredients
- 2 Cup Whole Oats Rinse twice, and cover with water to soak overnight
- 1/2 Cup Half-n-half (coconut milk or buttermilk)
- 1 tsp salt
- 2 tsp Baking Powder
- 1 tsp apple cider vinegar
- 1/2 Cup Oat flakes
- 1/2 Cup Arrowroot Flour
- 1 tsp xanthan gum
Instructions
- Preheat oven to 350 degrees.Once oats have soaked overnight, pour off the water, Add new water to cover the oats and measure 1 cup (oats and water together) in a high-powered blender (I like the Bullet) place the blended oats in a bowl and blend the 2nd cup of oats. Place it in the bowl. It should look like thick, creamy, oatmeal.
- Add the arrowroot flour, salt, baking powder, xanthan gum and mix well.
- Add the milk and eggs and vinegar and mix well.
- Grease a loaf pan with olive oil, and place the batter in the loaf pan.
- Sprinkle with the oat flakes and bake one hour or more until golden brown and toothpick comes out clean. I could have baked mine a little longer than an hour, maybe 10-15 minutes more. Remove to cool completely then enjoy!
Nutrition
Enjoy your gluten free breads and let me know how it goes for you! There are more bread recipes on the blog, so feel free to check them out! I am here for you if you need a RN Health and Wellness coach to help you get started on eating healthier as a lifestyle and never diet again! Book a free 30-minute consultation here or a workshop here!
God bless,
Mysty
Simplifying Health God’s Way
