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Everyone like bread and bread with low carb is more helpful to get many health benefits. There are many recipes for baking bread. The psyllium bread is a wonderful recipe for health.
What Is Psyllium?
Psyllium is a type of soluble fiber that comes from Plantago Ovata seeds, which is an herb grown commonly in India. It is used as a dietary supplement and available in the form of granules, husk, powder, and capsules. However, it can be taken from fortified baked goods and breakfast cereals.
The Psyllium husk is one of the foremost active ingredients found in Metamucil, which is a fiber supplement used to lower constipation. Psyllium gets easily absorb because of its best solubility in water and form a viscous and thick compound that maintains digestion in your small intestine.
Its immunity to digestion enables it to improve high cholesterol, blood sugar levels, and triglycerides. It also assists in weight management and relieves constipation and diarrhea.
Low Carb Pumpkin Sunflower Seed Psyllium Bread Recipe
- 1/2 Cup Whole Psyllium Husks (Finely Ground) 60g
- 1/4 Cup Chia Seeds 40g
- 1/4 Cup Pumpkin Seeds 40g
- 1/4 Cup Sunflower Seeds 40g
- 2 tbsp Flaxseed Meal Or Sesame Seed Flour (15g)
- 1 tsp Baking Powder
- 1/4 tsp Salt
- 3 tbsp Coconut Oil (Melted)
- 1 1/4 Cup Egg Whites (300g)
- 1/2 Cup Almond Milk
- Take a large bowl, mix all psyllium, pumpkin seeds, chia, flax, salt, sunflower, and baking powder.
- Stir the coconut oil in it.
- Blend almond milk, egg white till it gets thick, spread out the lined or greased in the pan.
- Bake it for 70 minutes using 325°F till it gets the inner temperature of 215°F.
Benefits of Psyllium in Low Carb Bread
According to American scientists, psyllium supports more satiety and lower hunger pangs. Psyllium provides soluble dietary fiber, which creates a gel-like layer after combining it in water. The gel layer helps to reduce the transit of food from the stomach and increases satiety. Psyllium husk reduces the appetite without impacting on energy levels, which supports weight loss.
Work as Laxative
According to a study issued in Current-Medical-Research-and-Opinion, scientists discovered that psyllium works efficiently as a laxative. It helps to reduce constipation and abdominal pain accompanied by diarrhea. Psyllium bread can be the best food to prevent constipation. The presence of fiber moves water from your body and add it to the stool to promote gut movements. It helps to build a strong immune system and work for weight loss.
Increases Lipid Profile
According to the research conducted by New Zealand, over 47 participants of 16 years old. The participants have eaten 6 gm of psyllium husk for 6-weeks. Their insulin responsiveness, body production, lipid profile, and blood pressure were estimated. The fiber present in psyllium benefits to lower fat and bad cholesterol in the members.
A scientist from Washington-State-University, of seven participants. They had 21 gm per day psyllium supplementation for 3-weeks. After the third week, the complete cholesterol was significantly low. Psyllium can be effective in reducing cholesterol during postmenopausal females.
Enhances Glucose Homeostasis
The soluble fiber available in the psyllium not only boosts satiety, but it also enhances glucose homeostasis. According to the study, type-2 diabetes patients get supplements from psyllium for 8-weeks, which promoted their insulin levels, metabolism, and glucose tolerance. The soluble fiber found in psyllium promotes satiety and also promotes glucose homeostasis.
Reduce Blood Glucose
Psyllium is also helpful for managing high blood glucose by promoting satiety levels. According to the study issued in the British-Medical-Journal, due to the slow food transfer, the blood glucose may not elevate suddenly after having a meal.
Help Metabolic Syndrome
According to scientists, metabolic syndrome is a build-up of many disorders, which combine and increase the risk of atherosclerotic and cardiovascular ailment, diabetes mellitus, insulin resistance, and vascular. It also treats neurological complications like a cerebrovascular accident.
It Has Prebiotic Effects
Prebiotics are non-edible intensifies that support intestinal microscopic organisms and help them develop. Psyllium is considered to have prebiotic impacts.
Even though psyllium is slightly watertight for fermentation, a few psyllium fibers can be developed by intestinal microscopic organisms. This fermentation can deliver short-chain unsaturated fats (SCFA), which have been connected to medical advantages.
- Consuming more psyllium may cause quick weight loss and result in bloating, diarrhea, stomach inflammation.
- It has side effects of stomach ulcers.
- I may make you difficult to swallow.
- Avoid consuming psyllium bread if you have an allergy.
- Avoid eating psyllium bread if you have kidney problems or pregnancy.
- Try to consume with a low dosage.
- Talk to your doctor before adding psyllium in your diet.
The Psyllium Bread contains chia seeds. It gives a crunchy taste in the bread as well as provide many health benefits. Consuming chia seeds help in weight loss and lower the frequent cravings. These seeds promote food absorption and block calories and promote weight loss.
Consuming chia seeds make you fuller faster from its content of fiber and absorb more water weight. The chia seeds are best for hydration as it provides chia gel.
It helps to manage high blood pressure. The content of omega-3 helps to prevent inflammation caused by arthritis and heart disease.
It also benefits diabetes people by lowering carb into the sugar. Studies tell that chia seeds control blood sugar and manage diabetes.
Chia seeds are easier than flax seeds for digestion.
Pumpkin Seeds in Psyllium Bread Recipe
Pumpkin seeds are the best source of zinc. If you want to increase zinc, then consider adding pumpkin seeds. Recent studies tell that zinc mineral directly linked with the endosperm envelope.
Pumpkin seeds do not contain high vitamin E as alpha-tocopherol, according to recent studies pumpkin seeds offer vitamin E. Consuming pumpkin seeds provide many health benefits.
Chinese people call pumpkin as the Emperor of the Sun, and it is a fruitfulness symbol. It belongs to the gourd family, and it is native to Asia. It got the name from greek-word called Pepon meaning cooked in sun. Pumpkin seeds contain rich amino acids, glutamic acids, and glycine. It provides zinc and essential fatty acids called omega-3. They also provide iron, protein, low carbs, and phosphorus.
Adding pumpkin seeds in Psyllium Bread Recipe makes it healthier. It prevents prostate problems and testosterone in dihydrotestosterone.
High in Magnesium
Pumpkin seeds are full of magnesium, iron, copper, and zinc. Magnesium is an essential mineral for improving sleep and mood and manage your collagen generation and boost skin health. It also supports bone health and works to transport oxygen in the cells. Iron from pumpkin seeds helps to promote energy production.
Additionally, pumpkin seeds provide high antioxidants, including vitamin E and carotenoids. It helps lower the inflammation and prevent premature aging and chronic ailments.
Adding pumpkin seeds Psyllium Bread helps to provide healthy fats from omega-3 fatty acids called ALA or alpha-linolenic acid. Some fraction of ALA transforms into the essential EPA and DHA omega-3s, which found in salmon fatty fish. It helps to prevent heart disease, inflammation, and artery hardening.
Control Blood Sugar
The pumpkin seeds are also helpful for lower high blood pressure as it provides good plant-based protein. It protects against the health problem of type-2 diabetes and reduces its complications. It also regulates insulin and reduces symptoms of diabetes.
Enhance The Immune System
Pumpkin seeds also provide zinc, which is an essential nutrient for the immune system and its functions. It holds anti-viral and anti-fungal qualities. Pumpkin seeds do not induce intolerance and allergies.
Increase sperm quality
According to research, pumpkin seeds help to prevent prostate problems and increase male fertility. Because reduced zinc in the body linked with low sperm quality.
Sunflower Seeds in Psyllium Bread Recipe
Sunflower seeds contain high fatty acids, amino acids, digestible protein. It contains vitamins like A, B, C, E, and minerals like magnesium, calcium, zinc, iron, potassium, manganese, and selenium.
Reduce High Blood Cholesterol Levels
Consuming sunflower seed impact on the accumulation process and metabolism from the content of polyunsaturated and monosaturated fatty acids.
Saturated fats present in margarine, butter, shortening, and lard. Eating saturated fats affect cholesterol levels. Sunflower seeds are best for managing healthy cholesterol. It provides satiety and calories.
Manage Cardiovascular Health
Sunflower seeds help to manage blood cholesterol and lower the risk of heart disease and atherosclerosis. It also provides as anti-hypertensive effects. The content of specific protein, phytochemicals, and vitamin E prevent free radicals in the blood. The protein from sunflower blocks the ACE-angiotensin-I converting enzyme, which can narrow down the blood vessel and raise the blood pressure.
Sunflower seeds provide the best inflammation effects called active tocopherols, linolenic acid, linoleic, miscellaneous polyphenolic synthesis, and triterpenes.
The sunflower seeds provide strong effects for reducing inflammation occurred by diabetes, memory loss, arthritis, cirrhosis, and gout.
High sugar induces inflammation. Sunflower seeds provide fiber and lower the quick absorption of nutrients and prevent sugar rise after having a meal.
Snack with Diabetes
Many health experts suggest sunflower seeds as diabetes snack. Eating high carb with high sugar causes to increase sugar in the blood and worsen the diabetes conditions.
Sunflower seeds contain low Gl and low cholesterol, which helps to manage diabetes. Combining sunflower and pumpkin seeds helps to manage blood sugar levels. The polyphenolic syntheses and unsaturated fatty acids in sunflower seeds work as anti-diabetic effects. Managing healthy sugar levels helps to protect the pancreas, liver, and important organs. It eases diarrhea and constipation.
Relieve Constipation and Diarrhea
Sunflower seeds are high fiber foods and work as a laxative for relieving constipation. Adding it in psyllium bread makes it more suitable for a healthy breakfast. The strong anti-inflammatory properties of sunflower seeds help to lower the irritable bowel syndrome. Make sure to consume it with more water as the seeds provide more fiber.
Research tells that sunflower seeds to provide antifungal and antibacterial properties. It lowers the growth of certain bacteria such as Staphylococcus aureus, salmonella Typhi, vibrio cholera, and bacillus Bubtilis. It also lowers the fungi growth, such as Candida albicans, Rhizopus stolonifer, and fusarium oxymoron.
Manage Estrogen Imbalances
Sunflower seeds are also good in phytoestrogens. Phytoestrogens contain plant-based metabolites. These phytochemicals are functionally and structurally similar to hormones, especially for testosterone and estrogen.
According to studies, phytoestrogens, isoflavones, lignans provide many benefits to prevent prostate cancer, breast cancer, osteoporosis, and disorder of postmenopausal.
It helps to bind estrogen receptors in the body and work positively for bone, brain, heart, liver, and fertility health.
Almond milk in Psyllium Bread Recipe
Almond milk is a blending of water and almond. It is prepared by straining almond mixture and liquid. You can also include some almond butter in it. The almond milk provides nice nutty flavor and best creamy texture, which is similar to regular milk. Adding almond milk in psyllium bread helps to provide proteins and minerals.
It Is Nutritious
Almond milk may not compete with cow milk, but it contains vitamin D, protein, and calcium, which make it more nutritional.
Almond contains low calories, nearly 50%, and fat. It helps in weight loss from reduced calories.
It Is Dairy-Free
Almond milk contains no animal products. Many people are lactose intolerant, and experience digesting difficulty. Undigested lactose becomes hard and increases bacteria, gas, bloating, and diarrhea.
Lower Heart Disease
Regular consumption of almonds lowers heart disease risk. They contain high vitamin E and healthy fats.
Improve Brain Function
Egg white provides a synthesis called choline. This synthesis is a macronutrient, which helps for DNA generation. It makes sure to improve nerves signals with detoxification.
Adding egg white in the psyllium bread provide calcium. Calcium-rich food promotes bone health and prevents fracture and osteoporosis. It also increases the longevity and density of bones.
These all ingredients make the psyllium bread tasty and delicious. It is healthy for your diet and overall health.