Yes, diabetics can eat sourdough bread. In fact, it's actually one of the better bread options, particularly if the sourdough includes whole grains--like in this easy to make version. The bread includes flax meal (ground flax seeds) and chia seeds as well as white whole-wheat flour, which give the bread lots of beneficial fiber and nutrients. The fiber is especially important for diabetics because it will help slow the digestion of the carbohydrates in the bread and help limit blood sugar spikes. The bread also tastes good. It's a simple bread that has a slightly nutty taste, and a slice is a great base for a smear of peanut butter or a slice of cheese. The homemade bread is a far less expensive option than some of the "diabetes-friendly" breads available at the supermarkets. I like to make the bread in the air fryer, but you can also bake it in the oven. Just bake the bread at 350 degrees for about 45 minutes. Enjoy!
Diabetes-Friendly Sourdough Bread -- Makes 2 (Small/Medium) Loaves
1 cup of starter/discard
1/4 cup of canola oil
3/4 cup of water
1 tablespoon of flax seed meal
2 tablespoons of chia seeds
1 cup of white whole-wheat flour
In a large bowl mix all of the ingredients listed above well. Loosely cover the bowl with plastic wrap and let the mixture sit for at least an hour (4-5 hours is fine, too). When you're ready, add to the mixture:
1 cup of white whole-wheat flour
1 1/2 teaspoons of salt
Stir/knead the mixture for 3-5 minutes, adding in an additional 1/4-1/2 cup of flour as you knead, to prevent the bread from being too sticky to knead. Roll the dough into a long cylinder and divide it in half. Form two smallish loaf shapes (small enough to fit in your air fryer basket). Cut two pieces of aluminum foil, roughly 12-14-inches long, and fold each in half to make a "loaf pan"/holder/sling for each of the loaves. The goal is to have something to contain your dough as it rises and to make it easy to lift the dough in and out of the air fryer. Spritz the foil with non-stick cooking spray, and place a dough loaf on each of the pieces of foil. Spritz the dough with non-stick cooking spray and loosely cover it with plastic wrap. Let the dough rise until it increases in volume by about one-third. Using the foil, put one of the risen loaves in the air fryer basket, put the basket in the air fryer, and air fry the bread at 320 degrees for about 30 minutes until quite brown (the inside temperature of the bread should reach 190-200 degrees). Remove the bread from the air fryer using the aluminum foil as a sling and let the bread cool before slicing it. Repeat the cooking process with the remaining dough.
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