Last week, a sugar friend consulted me, he is a northerner, especially loves to eat steamed bread, but the steamed bread has a particularly strong ability to raise sugar, and the GI (glycemic index) is as high as 88 [1], which is higher than white sugar, what should I do if I want to eat it but dare not eat it?
In fact, when making steamed buns, as long as sugar friends learn to "subtract first and then add", they can not only eat with confidence, but also help stabilize blood sugar and blood lipids.
subtract
"Reduce" refers to reducing the amount of water used to mix the dough and controlling the fermentation time.
01
Control the amount of water added to the dough a little less than usual
If you make multigrain steamed bread, it is recommended to add less than 42% water [2], and the increase of water consumption will dilute the gluten protein network structure.
To put it simply, it is easier to digest and has a stronger ability to raise blood sugar.
02
The fermentation time of steamed bread is appropriately reduced
In the early stage of fermentation, yeast will use glucose, sucrose, etc. in the dough to produce gas, and in the later stage, enzymes such as α-amylase and invertase will degrade a part of the starch into maltose and glucose [3].
Therefore, shortening the fermentation time is also conducive to reducing the glycemic capacity of pasta.
add
The focus below is on "plus", and I recommend adding three kinds of "powder".
01
Buckwheat flour, chickpea flour, oat flour and other multigrain flour
Multigrain powder is rich in dietary fiber, which helps to improve intestinal flora, regulate blood lipids, and control blood sugar.
However, multigrain flour does not contain gluten protein, and the dough cannot form a gluten network, and the steamed bread will feel ungrown, hard and rough, and the taste is not delicious [4].
Therefore, when making multigrain steamed buns, it is recommended that the ratio of multigrain flour to white flour be 1:3, and it is best not to exceed 30% [5]. The steamed buns made under this ratio have both taste and health.
These multigrain powders are highly recommended, and one or any of them can be added depending on your preference.
| classify | It is recommended to add multigrain powder |
| Miscellaneous legumes | Mung bean flour, chickpea flour, pea flour, white kidney bean flour |
| Wheat | Buckwheat flour, oat flour, rye flour |
| other | Sorghum flour, yam powder, purple sweet potato powder |
02
Soy protein powder or soy flour
Soybeans contain a variety of nutrients such as soy protein, soy isoflavones, dietary fiber, and phytosterols, which are good for controlling blood sugar and blood lipids.
When making steamed buns, it is recommended to add some soy protein concentrate powder, soy protein isolate powder, or directly add soybean flour.
It is recommended to control the dosage at 3%~10%[6], which can not only improve the quality of steamed bread, improve the chewiness of steamed bread, but also increase the nutritional value.
For the first time to make steamed bread, you can add 3%~5% of soybean protein powder first, and then try to increase the proportion.
03
Xylo-oligosaccharides, inulin, etc
Multigrain steamed bread, the more cereal content, the better the blood sugar control. But if you add too much multigrain powder to the steamed bun, the appearance and taste will not be good. Then you can try adding inulin and xylo-oligosaccharide powder, which can not only enhance the appearance, but also improve the taste.
Inulin and xylo-oligosaccharides are soluble dietary fibers, which can help improve intestinal flora, regulate blood lipids and blood sugar.
When making steamed buns, you can add about 9% inulin, or about 1.5% xylo-oligosaccharide powder.
Compared with steamed bread without inulin or xylo-oligosaccharide powder, the steamed bread has better sensory effects and helps control sugar [2].
To eat steamed buns, sugar friends also need to keep in mind the three principles of a sugar-controlled diet:
1. The food is varied. In addition to staple food, there are vegetables, dairy and soybeans every day, fish and poultry are often eaten, and an appropriate amount of eggs and livestock.
2. Staple food rationing. Control the total intake of staple foods at each meal, and recommend about one fist per meal.
3. Eat after staple food. Start with a few bites of vegetables, a few bites of high-quality protein, and then add a staple to eat it together.
Author: Liu Qiaozhen Registered Dietitian
bibliography
[1] Yang Yuexin. Beijing:Peking University Medical Press, 2019.08
[2] Gao Yajun. Research on processing technology and functional characteristics of steamed bread with low glycemic index[D].Henan University of Technology, 2018.
[3] Zhang Yi. Research on the effect of dough fermentation process control on the quality of steamed bread[D].Jilin University, 2011.
[4] Chen Jie, ed.; Editor-in-chief of Bian Ke. Wheat Industry Handbook Vol.4 Flour Products[M].Beijing:China Light Industry Press, 2021.12.
[5] Zhang Chengdong, Yang Lina, Wu Haotong, et al. Research progress of multigrain noodles and steamed bread[J].Food research and development,
2019, 40 (10): 212-216.
[6] Du Zhenya, Chen Fusheng, Liu Kunlun, et al. Soybean protein and its application in flour products[J].Cereals, oils and food science and technology,
2014, 22 (06): 46-49.