The project of creating a showcase for my recipes has been on the back burner for a while, until I decided to take a leap of faith and open this blog.
Sweet Non Sugar Factory, the name says it all: the blueprint of my homemade cakes, treats and tempting eats, all cooked with the minimum amount sweeteners…..making the impossible, possible!
As addressed in the related page Alternative Sweeteners, a gradual reduction the amount of sugar consumed per day is a rehabilitating process for your body and, ultimately, for your taste.
None of the recipes in this site have the same booming sugar flavor of common cakes and treat, it is simply impossible to replicate the same taste and the same aftermath satisfaction of a pure sugar rush. What I think is better do is getting used to a less intense sugar taste, and enjoy the flavor of each and every ingredient in our food.
But that’s not all, this blog addresses the issue of sugars on a broader range, limiting also the total amount of sugar consumed in all possible forms, for a lower and slower impact on blood sugar levels.
To do so, I choose the ingredients according to their Glycemic Index (GI), which measures the sugar content of all carbohydrate-containing foods, determining how much they affect the blood sugar levels after the meal. The GI is measured on a scale from 0 to 100, where 100 is glucose.
- Foods with high GI are those which are rapidly digested and absorbed, triggering remarkable fluctuations in blood sugar levels.
- Foods with medium to low-GI are known, by virtue, for their slow digestion and absorption, producing gradual rises in blood sugar and insulin levels. They have benefits for weight loss as they help to control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.
Now, there are a few classifications on books and sites determining where is the threshold between high and medium-low Glycemic Index (GI): some indicate GIs above 70 as high, some others, consider high all food with a GI above 50.
This discrepancy makes quite a big difference when it comes to baking especially, as in the range between 50 and 70 we find common soft wheat wholemeal flour and hard wheat flour (semolina), both ranking 60. Those are two of the many ancient grains we have been consuming for generations, with their own unique set of benefits and nutrients.
For my recipes I use Medium-to-Low GI ingredients, including in the listing both soft wheat wholemeal flour and hard wheat flour (semolina), while excluding all the others flours and starches ranking above their GI.
As I am not gluten intolerant, I stand totally in favour of wholemeal bread consumption, even better if it comes from a natural leavining process. I have dedicated several posts to yeast, flours and bread making, for more information you can visit: Baking Bread with Wholemeal Flours and Baking Bread: Sourdough vs Yeast.
In a nutshell, my recipes are mainly based on wholemeal flours (unrefined wheat, rice, barley, millet, oat, buckwheat, spelt, quinoa), seeds, veggies (excluding starches) and fruits (with some exceptions). Also, they are dairy-free and, most of them, are vegan too.
Wholemeal levain bread ( GI 65) with extra virgin olive oil, olives, rosemary and fleur de sal.
Another concept to get familiar with is Glycemic Load (GL): the measure of both the quality (the GI value) and quantity (grams per serve) of a carbohydrate in a meal. A food’s glycemic load is determined by multiplying its Glycemic Index by the amount of carbohydrate the food contains in each serve and dividing by 100. Similar to the glycemic index, the glycemic load of a food can be classified as low (10 or less), medium (11 – 19), high (20 or more).
Lastly, it is always good to remember that although the glycemic index is important, the amount of carbohydrates and calories consumed also matters.