The Ultimate Blood-Sugar-Friendly Seed Bread

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The Ultimate Blood-Sugar-Friendly Seed Bread

This bread relies on “psyllium husk” to bind the seeds together, making it incredibly high in fiber and low in net carbs.

Ingredients

  • 1 cup Sunflower seeds

  • ½ cup Flax seeds (whole)

  • ½ cup Hazelnuts or almonds (roughly chopped)

  • 1 ½ cups Rolled oats (ensure they are gluten-free if needed)

  • 2 tbsp Chia seeds

  • 4 tbsp Psyllium husk powder (this is the “glue”)

  • 1 tsp Fine sea salt

  • 1 tbsp Maple syrup or honey (optional, for a hint of balance)

  • 3 tbsp Melted coconut oil or ghee

  • 1 ½ cups Water

Step-by-Step Instructions

  1. Combine Dry Ingredients: In a flexible silicone loaf pan (or a greased metal one), whisk together the sunflower seeds, flax seeds, chopped nuts, oats, chia seeds, psyllium husk, and salt. Mix very well.

  2. Whisk Wet Ingredients: In a separate small bowl, whisk together the water, melted oil, and sweetener.

  3. Mix Everything: Pour the liquid over the dry ingredients. Mix with a spoon until everything is soaked and the dough becomes very thick (the psyllium husk will absorb the water quickly).

  4. Smooth the Top: Level the top of the dough with the back of a spoon.

  5. The “Secret” Rest: Let the dough sit on the counter for at least 2 hours, or even overnight. This is vital so the seeds and husk bind together; otherwise, the bread will crumble.

  6. Preheat and Bake: Preheat your oven to 175°C (350°F). Place the loaf pan on the middle rack and bake for 20 minutes.

  7. The Flip: Remove the loaf from the oven, carefully take the bread out of the pan, and place it upside down directly on the oven rack. Bake for another 30 to 40 minutes. It is done when it sounds hollow when tapped.

  8. The Wait: Let the bread cool completely before slicing. If you cut it while hot, it will be gummy inside.

5 Breads to Look For (or Bake)

If you prefer traditional textures, look for these varieties which have a lower Glycemic Index (GI):

  1. 100% Stone-Ground Whole Wheat: Less processed than “enriched” wheat.

  2. Sprouted Grain Bread: (Like Ezekiel bread) Uses germinated grains which are easier to digest.

  3. Traditional Sourdough: The fermentation process creates acids that slow down starch digestion.

  4. Pumpernickel: Real pumpernickel is made from coarsely ground rye and is very dense and fibrous.

  5. Almond Flour Bread: Uses nut flour instead of grain, resulting in very low carb counts.

Pro-Tip: To further reduce the blood sugar impact, always pair your bread with a healthy fat or protein, like avocado, peanut butter, or a boiled egg.

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