I would like to make some low GI bran muffins, but I don know what type of flour to use (that I can buy at the grocery store). Any suggestions?
To date there are no GI ratings for refined flour whether it’s made from wheat, soy or other grains. What we do know, however, is that bakery products such as scones, cakes, biscuits, donuts and pastries made from highly refined flour whether it’s white or wholemeal are quickly digested and absorbed. What should you do with your own baking? Try to increase the soluble fibre content by partially substituting flour with oat bran, rice bran or rolled oats and increase the bulkiness of the product with dried fruit, nuts, muesli, All-Bran or unprocessed bran. We don’t have a plain bran muffin recipe, but there are numerous muffin recipes in Jennie Brand-Miller’s GI books and most contain some bran. The ‘Mixed Berry Muffins’ pictured here from The Low GI Diet Cookbook are delicious and have about a cup of bran in them as do the low GI ‘Oat & Apple Muffins’ (recipe below) from The New Glucose Revolution. photo: Ian Hofstetter You need: ½ cup All-Bran™ cereal, ⅔ cup 1% milk, ½ cup self-rising
