You might be thinking, “Grain-free bread… Why is Cat writing about food?” Other than the fact that the quality of our diet has a lot to do with our health, there are several, specific conditions that benefit by the reduction of sugars, starches, and grains.
Food Storage for Diabetics
Reading the frustrated and worried comments from diabetics in survival forums is one of the reasons I started this website. There are options and strategies for both type 1 and type 2 diabetics beyond stocking up on medications, and food storage that will not cause spikes in blood glucose levels play a key role.
Diabetes is unfortunately one of the most common chronic illnesses in the United States. According to the CDC, over 9% of the United States popuation have diabetes, and a staggering 27.8% of those 9% are undiagnosed. This is a disaster in and of itself, and this will definitely play a role in survival post-SHTF. Yet, have you seen any diabetic-friendly, low-glycemic branded lines of survival food? That’s because, there aren’t any.
Diabetics must watch their blood glucose and insulin levels carefully. Maintaining a low-glycemic diet is a key component in managing diabetes. Unfortunately, diet is too often ignored in favor of medications to artificially lower blood glucose. Preventing spikes in blood glucose helps to prevents spikes in insulin.
What is a low-glycemic diet?
Low-glycemic diets focus on foods that have minimal impact on blood glucose. These have been known by all sorts of names, low-carb diets, Atkins, the Zone, South Beach Diet, ketogenic diets, grain-free diets, and the LCHF (Low Carb High Fat) diet. They all seek to lower the sugars consumed and increase proteins and fats consumed, to varying degrees.
And variation in carbohydrate load abounds among these diets. While some low-glycemic diets allow for rice, others strictly forbid any grains. Some restrict net carbohydrate consumption to 20 or fewer total carbohydrate grams per day, while others go as high as 100 carbohydrate grams per day. Some allow for milk and wheat, others do not. In other words, there is a lot of variation in approach, and there isn’t one, single, right way to approach low-glycemic eating.
In general, low-glycemic diets have higher amounts of fats and proteins, and fewer carbohydrates. In “ketogenic” diets, aka LCHF, carbohydrates from all sources (simple sugars, complex carbohydrates, and starches) are all severely limited to induce a state of ketosis. Please note that “ketosis” is not the same as “ketoacidosis”.
Since all carbohydrates ultimately break down into sugar, carbohydrates increase blood glucose and require insulin to return blood glucose to normal levels. Protein intake is moderate, as protein can also trigger blood glucose to rise. Most of the energy from a ketogenic diet comes from fat.
Fat is the only macronutrient that does not result in a spike in blood sugar. We need fats. Your brain and endocrine system need fats to function properly. We need fats for healthy skin, hair, and joints. Unfortunately, we live in a fat phobic society that has had a policy of recommending low-fat foods, resulting in high-fat bodies and more diabetics of all shapes and sizes.
Who benefits from a ketogenic diet?
Everyone’s body is different, but ketogenenic diets can help as part of a management plan for diabetes, PCOS, and obesity. However, since a ketogenic diet is necessarily a grain-free diet due to the large amount of carbohydrates in grains, many people with Celiac disease, non-Celiac gluten senstivity, IBS, and hypothyroidism may also find relief from symptoms.
Food Storage Criteria
There are a lot of options in food storage. For example, there are a lot of food storage companies now promoting gluten-free foods. Then there are plenty of processed, high-sodium foods that may keep you alive, but also contribute to hypertension and heart disease if you had to live on them for a long time. If you follow the “eat what your store, and store what you eat” approach to food storage, then this is an immediate issue to tackle.
Commercially-made emergency food definitely has its place in an overall food storage plan. But I favor making your own through canning, dehydrating, freezing, stocking up on shelf stable pantry supplies, and growing your own food. This allows you to have total control over what is in your food storage.
Since we eat what we store, and store what we eat, and because there are some food sensitivities in our home, my criteria for food storage is:
- Ketogenic/LCHF- I have zero intentions of developing diabetes by living on my food storage!
- Whenever possible, ingredients should come from your garden, homestead, or local forage.
- Must have ingredients for joint care included in meal plan- such as gelatin and EFAs.
- Plenty of fermented vegetables, which are part of the daily menu plan.
- It must be free of gluten and soy.
- It has to taste good.
- It must be affordable.
Your household might need nut-free, or egg-free, or perhaps dairy-free options, and perhaps this particular bread recipe won’t work for you. Trust me, there are alternatives. Food allergies and sensitivities have been skyrocketing, and that trend is likely to continue. It is only slowly changing the offerings in the emergency food market, however,.
Easy Grain-Free Bread Recipe
As much as I wish I could take credit for this recipe, I can’t. This comes straight out of Maria Emmerich’s book, The Art of Healthy Eating: Grain Free Low Carb Reinventd for the Slowcooker. No, this bread isn’t made in the slow cooker, but it was included with the chicken ceasar sandwhiches recpie on page 188.
This is so simple, and can be made from items you either stock up on or grow yourself. Granted, if all you have is a small garden, you’re not growing almond trees and psyllium, but on a larger homestead, that’s possible. Almond flour and psyllium powder are available in bulk on Amazon and other online retailers. Egg whites can come from your own eggs, store bought liquid eggs, or even powdered eggs whites. But, your own egg whites from your own chickens will be much friendlier to your wallet. All links to supplies are in bulk for best pricing.
Best of all, this actually tastes like bread.