Diabetic Multigrain Sourdough Bread
Why it works
- Long sourdough fermentation → lower blood sugar response
- Whole grains + seeds → more fiber, slower digestion
- No sugar, no commercial yeast
Ingredients
Dough
- 1 cup active sourdough starter (100% hydration)
- 1 cup whole wheat flour
- ½ cup bread flour or white whole wheat flour
- ¼ cup rye flour (optional but great for glycemic control)
- ½ cup mixed grains/seeds:
- Rolled oats (old-fashioned)
- Flaxseed
- Chia seeds
- Sunflower or pumpkin seeds
- ¾–1 cup warm water (as needed)
- 1½ tsp salt
Instructions
- Soak grains/seeds
Mix grains with ½ cup warm water. Let soak 30–60 minutes (improves digestion + texture). - Mix dough
Combine starter, flours, soaked grains, salt, and remaining water. Mix until shaggy. - Rest (autolyse)
Cover and rest 30 minutes. - Stretch & fold
Do 3–4 stretch-and-fold rounds every 30 minutes over 2 hours. - Bulk ferment
Cover and let rise 4–6 hours at room temp (or until ~50% larger—not doubled). - Shape & cold ferment
Shape loaf, place in banneton or bowl. Refrigerate 12–24 hours (key for blood sugar control). - Bake
- Preheat oven + Dutch oven to 450°F (230°C)
- Bake covered 25 minutes
- Uncover and bake 15–20 minutes until deep golden
- Cool completely before slicing (important!).
Diabetes-Smart Tips
- Slice thin
- Pair with protein or fat (eggs, nut butter, avocado)
- Freeze slices → lowers glycemic impact even more
- Stick to 1 slice per meal for most people
Optional Lower-Carb Tweaks
- Replace ¼ cup flour with oat fiber
- Add extra flax or chia (gel-forming fiber)
- Use sprouted grain flour if available
Estimated Nutrition (per thin slice)
- Net carbs: ~15–18g
- Fiber: 4–6g
- Protein: 4–5g
(Exact numbers depend on slice size and grains used)
