Why Are People Going Flourless?
Why are people going flourless or trying other flour alternatives? Michael Specter of the New Yorker shared this insight: “Gluten, one of the most heavily consumed proteins on earth, is created when two molecules, glutenin and gliadin, come into contact and form a bond.”
So what do these molecules do, in other words?
In kneading the dough, the bond creates an elastic membrane that is attributed to the bread’s chewy texture and permits bakers to toss and twirl the dough in the air. Gluten is also responsible for trapping carbon dioxide which readily ferments the dough and adds volume to the loaf.
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In addition to pure grains, gluten is also found in food items made from most common grains. For other gluten free recipes, check out these links – cereals, crackers, pasta, couscous, beer, bread, and even cookies. Sometimes it is hidden as oats, salad dressings, malt vinegar, soy sauce, imitation crab, and miso.
Bistro MD explained that “with recent increases in people being diagnosed with celiac disease and gluten sensitivity, the idea of a gluten-free diet has been recently researched by physicians from all sides of the nutritional spectrum, including weight loss specialists, bariatric physicians, and dietitians.”
Thus, a gluten-free diet entails a lot of health benefits. It can improve cholesterol levels, promote healthy digestion and power up energy levels. Christy Shatlock, a dietician, stated, “If you choose to start a gluten-free diet, you are actually eliminating a variety of foods from your diet that are unhealthy.” These, of course, include fried foods, because of its breading, and desserts, which are high in sugar and harmful fats will be completely removed from your ketogenic diet.
There are also many benefits when one shifts to a gluten-free diet in addition to a ketogenic diet. In an article written by Alina Bradford, she shared that “besides celiac disease, there are other medical conditions that greatly benefit from a gluten-free diet. “Gluten intolerance ranges from gluten sensitivity (non-celiac gluten intolerance) to celiac disease,” said registered dietitian nutritionist Jessica Fishman Levinson. "Non-celiac gluten intolerance could be an allergy to gluten or to other ingredients in food besides gluten, or it could even be a placebo effect, which some studies have actually showed."
Eating gluten-free can also help those with a chronic gastrointestinal disorder called irritable bowel syndrome (IBS). A low FODMAP diet — which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols — is often helpful for people with IBS. This diet is also gluten-free.
“These are starches and sugars naturally found in certain foods or added to foods,” said registered dietitian Lori Chong. "The gluten grains (wheat, rye, and barley) are high FODMAP foods. They contain oligosaccharides that can be easily fermented by intestinal bacteria. This can cause bloating, cramping and/or diarrhea." IBS affects 7 to 20 percent of the adult population in the United States, according to a 2013 paper published in the Journal of Gastroenterology & Hepatology.
“A gluten-free, ketogenic diet is essential for people with celiac disease and non-celiac gluten sensitivity. Diet is the only treatment for these conditions,” Chong explained.
The Rise of Sugar-Free Products
Since the consumption of commercial food has been continuously rising, the consumption of sugar also continuously rises. More and more people are being diagnosed with sugar-related diseases and disorders. Therefore, an increasing percentage of the population seeks sugar alternatives, which is a growing market for the alternative sugar industry. According to the Journal of Pharmacology and Pharmacotherapeutics, in recent years, the trend towards health, figure, and fitness has increased.
There has been an energy imbalance between the calories used by the body and the calories being consumed. This has been attributed to urbanization, excessive consumption of high-sugar foods, and a sedentary lifestyle, along with the rise in the consumption of fats, especially trans types, which has led the population into obesity.
Consequently, nutritionist Kayla McDonell stated that added sugar is probably the single worst ingredient in the modern diet. It has been linked to severe diseases, which includes obesity, diabetes, cancer, and related heart diseases.
Many artificial sweeteners are readily available on the shelves of our supermarkets. Although artificial sweeteners may stimulate the taste of sugar, the side effects can be awfully harmful. Claims have been made that artificial sweeteners have been bad for health. Chemicals used to manufacture artificial sweeteners are coined to be far worse than table sugar.
But the good news is that numerous natural and organic sugar alternatives can be found around us today. The most common are: KEEP IN MIND you always need a good source of fiber to help regulate sugar intake. Stevia has no caloric value and therefore no glycemic effect and should be the first choice for diabetics looking to curb cravings without further damaging their cells and body.
- Honey – According to the Predator Nutrition Unlimited, ¾ cup of honey, as a rule of thumb, can substitute 1 cup of sugar.
- Stevia – Is considered to be 100% natural, contains zero calories, and currently has no known side effects. It is available in the market in liquid and powder form.
- Agave nectar – Is an acceptable natural sugar alternative. To use it, calculate the quantity of sugar needed in the recipe or food and use a third of that amount for the agave nectar.
- Xylitol – This is almost similar to sugar. It comes from corn or birchwood and is found in fruits and vegetable sources. According to Healthline, it contains 40% fewer calories than sugar and does not raise blood and insulin levels.
- Coconut sugar – Is derived from the sap of the coconut palm. This alternative sugar has been gaining popularity in recent markets and recommended to put in your morning coffee, custards, or baked goods.
Caroline Hire of Good Food discussed the alternatives to sugar for sugar-free baking, "I’m often asked about the benefits of some popular alternatives like agave and coconut sugar. These ingredients are being used more and more frequently, but don’t forget, they’re simply sugar by a different name.”
In our recipe below, we will be using coconut sugar as the sugar substitute.
Flourless Sugarless and Oil-less Brain Boosting Squash Muffins2 cups rolled oats plus
2 tablespoons for the tops of the muffins
2 pieces banana, overripe, mashed
2 pieces eggs
1/3 cup coconut sugar
2 teaspoons vanilla extract
1 cup pumpkin puree
2 scoops Momental Mind Nootropic
½ teaspoon salt
2 teaspoons baking powder
½ teaspoon baking soda
1 teaspoon cinnamon powder
- Preheat oven to 325F. Prepare a 12-hole, 3-oz muffin tin and line it with muffin cups.
- Place rolled oats on a baking sheet and toast for 5 minutes until lightly browned. Allow to cool completely.
- Divide the rolled oats into three portions: 1 ½ cups, 1 cup, and 2 tablespoons.
- In a food processor, pulse 1 ½ cups of toasted rolled oats until it becomes powder.
- In a bowl, combine mashed bananas, eggs, agave, vanilla extract, and milk. Blend everything but do not over mix.
- In a separate bowl, combine salt, baking powder, baking soda, and cinnamon powder.
- Blend the dry mixture into the wet ingredients mixture.
- Fold in 1 cup of the toasted rolled oats. Blend, but do not overmix.
- Scoop out the batter mixture into the individual cavities of the muffin tin, about ¾ full. Sprinkle the remaining 2 tablespoons of toasted rolled oats.
- Bake for 25–30 minutes or until a toothpick inserted at the center comes out clean and dry.