Diabetic-Milk-Bead

Diabetic Milk Bread Recipe: A Healthier Take on a Classic

Milk bread, known for its soft and fluffy texture, is a beloved comfort food across the globe. Traditionally, this bread is made with sugar and full-fat dairy, which may not be suitable for people with diabetes. However, with a few simple adjustments, you can enjoy the rich, delicate flavors of milk bread while keeping it diabetic-friendly. This recipe uses low glycemic index (GI) ingredients and sugar alternatives to ensure it remains gentle on blood sugar levels, making it a healthier option for anyone managing diabetes.

Ingredients:

For the Tangzhong (Starter):

• 2 tablespoons whole wheat flour (low GI compared to white flour)
• 6 tablespoons water
• 6 tablespoons unsweetened almond milk or low-fat milk (optional: unsweetened coconut milk)

For the Dough:

• 3 cups whole wheat flour (or a mixture of whole wheat and almond flour for lower carbs)
• 1 tablespoon active dry yeast
• 1/2 teaspoon salt
• 2 tablespoons erythritol (or another sugar alternative like stevia, monk fruit, or xylitol)
• 1/4 cup unsweetened almond milk or low-fat milk (optional: unsweetened coconut milk)
• 1 egg (room temperature)
• 2 tablespoons unsalted butter (softened or replaced with coconut oil for a dairy-free version)

Optional Topping:

• Egg wash (1 beaten egg mixed with a tablespoon of water)
• Sesame seeds or chia seeds for added fiber and nutrients

Step-by-Step Instructions:

Step 1: Prepare the Tangzhong

The tangzhong method is what gives milk bread its iconic soft texture. This pre-cooked flour mixture adds moisture to the dough, making it fluffy and tender without needing a lot of fat or sugar.

1. In a small saucepan, whisk together the whole wheat flour, water, and unsweetened almond milk.
2. Cook the mixture over medium heat, stirring constantly until it thickens into a smooth paste, around 2-3 minutes.
3. Once it has thickened, remove it from the heat and allow it to cool to room temperature. This starter will be added to the dough later.

Step 2: Prepare the Dough

While the tangzhong cools, you can start preparing the dough.

1. In a large mixing bowl, combine the whole wheat flour, yeast, salt, and erythritol. If you’re using almond flour, add it to the mix for a lower-carb option.
2. In a separate bowl, whisk together the egg, almond milk, and softened butter (or coconut oil). Ensure the butter is at room temperature to blend smoothly.
3. Once the tangzhong has cooled, add it to the wet ingredients and stir until evenly combined.

Step 3: Mix and Knead

1. Slowly incorporate the wet ingredients into the dry ingredients. You can use a stand mixer with a dough hook or mix by hand with a wooden spoon until a dough forms.
2. If the dough feels too sticky, sprinkle in a bit more flour, but be careful not to add too much, as you want the dough to remain soft and pliable.
3. Knead the dough for about 8-10 minutes until it becomes smooth and elastic. If you’re using a stand mixer, knead on medium speed for the same amount of time.

Step 4: First Rise

1. Shape the kneaded dough into a ball and place it in a lightly greased bowl. Cover the bowl with a clean kitchen towel or plastic wrap.
2. Let the dough rise in a warm, draft-free place for about 1-2 hours, or until it has doubled in size.

Step 5: Shape the Bread

Once the dough has risen, it’s time to shape your diabetic-friendly milk bread.

1. Punch down the dough to release the air. Transfer it to a clean work surface and divide it into three equal parts.
2. Roll each part into a smooth ball or log, depending on the shape you want for your bread. If you prefer a braided loaf, divide the dough into three strands and braid them together.
3. Place the shaped dough into a lightly greased loaf pan or onto a baking sheet lined with parchment paper. Cover again and let it rise for another 30-45 minutes, or until it has puffed up.

Step 6: Bake the Bread

1. Preheat your oven to 350°F (175°C).
2. Before baking, brush the top of the dough with egg wash for a glossy finish. If desired, sprinkle sesame seeds or chia seeds on top for added texture and nutrition.
3. Bake for 25-30 minutes, or until the bread turns golden brown and sounds hollow when tapped on the bottom.
4. If the top browns too quickly, cover the loaf loosely with aluminum foil halfway through baking.

Step 7: Cool and Serve

1. Once baked, remove the bread from the oven and allow it to cool in the pan for about 10 minutes.
2. Transfer the bread to a wire rack to cool completely before slicing. Milk bread tends to be quite soft, so letting it cool will make it easier to slice.

Nutritional Benefits for Diabetics:

• Whole Wheat Flour: This flour has a lower glycemic index than white flour, meaning it raises blood sugar levels more slowly. It also contains more fiber, which can help with digestion and keeping blood sugar stable.
• Sugar Alternatives: Erythritol, stevia, and monk fruit sweeteners provide sweetness without the added sugar, helping to prevent blood sugar spikes.
• Almond Milk: Unsweetened almond milk contains fewer carbohydrates than regular dairy milk, making it a better option for those looking to manage their carbohydrate intake.
• Eggs and Butter: Both of these ingredients provide essential fats and proteins. Fats can help slow down the absorption of sugars, which is crucial for keeping blood sugar levels stable.

Conclusion:

This diabetic-friendly milk bread recipe is a great way to enjoy a beloved treat while maintaining control over your blood sugar levels. The use of whole wheat flour, sugar alternatives, and low-carb dairy substitutes makes this recipe suitable for people managing diabetes, without sacrificing the soft and fluffy texture that milk bread is known for. Whether you enjoy it fresh out of the oven or toasted with your favorite low-sugar spread, this bread is a healthy and satisfying addition to any meal plan.