Bezglutenski slani krekeri (Gluten-free salty crackers)

Sastojci (za oko 30-35 krekera, tepsija 30x20 cm): 140 g brašna od leblebija, 60 g bezglutenskog brasna (pirinčano, kukuruzno ili mešavina),  ½ kašičice soli,  ½ kašičice praška za pecivo (bezglutenski), 1 kašičica mlevenog kima ili susama (opciono), 2 kašike maslinovog ulja, 80–90 ml vode (po potrebi).

Priprema:

1. U velikoj posudi pomešaj brašno od leblebija, drugo brašno, so, prašak za pecivo i začine po izboru.

2. Dodaj maslinovo ulje i postepeno vodu, mešajući dok se ne formira glatko testo. 

Testo treba da bude kompaktno, ali ne previše suvo ili ljepljivo.

3. Premesti testo na papir za pečenje i oklagijom razvaljaj na debljinu od oko 3 mm.

4. Reži testo na pravougaonike ili kvadrate željene veličine.

5. Krekere prebaci sa papirom za pečenje na pleh i po želji pospi susamom, kimom ili morskom soli.

6. Pecite u prethodno zagrejanoj rerni na 180 °C oko 15–18 minuta, ili dok ivice ne postanu zlatno-smeđe.

7. Ohladi krekere na rešetki – postaju hrskavi kada se potpuno ohlade.

Napomene i saveti:

- Brašno od leblebija daje orašast ukus i bogato je proteinima i vlaknima, što ove krekere čini zasitnijim od običnih.

- Ako želiš mekše krekere, možeš smanjiti vreme pečenja za 2–3 minuta.

Cuvanje:

- Čuvaj ih u hermetički zatvorenoj posudi 4–5 dana, jer vlažnost može smanjiti hrskavost.

Uskrs za dijabeticare tip 2 i IR

Pripremite se za praznike uz uskrsnji jednodnevni plan ishrane i savete prilagodjene osobama sa dijabetesom tip 2 i insulinskom rezistencijom. 

SAZNAJ VISE I KUPI

Zdravstveni benefiti:

- Ovi krekeri su bez glutena, bogati biljnim proteinima i vlaknima, niskog glikemijskog indeksa, što doprinosi sporijem oslobađanju energije i boljoj sitosti. 

- Brašno od leblebija podržava zdravlje creva i stabilizuje nivo šećera u krvi.

Da li su ovi krekeri pogodnim za IR i dijabetičare?

Da, ovi bezglutenski slani krekeri su pogodni za osobe sa insulinskom rezistencijom (IR) i dijabetesom, ali uz nekoliko napomena:

Zašto su pogodni?

1. Brašno od leblebija – ima nizak glikemijski indeks (oko 30–35), bogato je proteinima i vlaknima, što pomaže da se šećer u krvi sporije diže.

2. Bezglutensko brašno – pirinčano ili kukuruzno brašno ima veći GI, ali u ovom receptu je samo 30%, što ne utiče značajno na glikemijski odgovor.

3. Maslinovo ulje i vlakna – dodatno pomažu da se glukoza sporije apsorbuje.

Napomene i saveti:

- Količina: 

Jedan kreker je u redu, ali veća količina može podići šećer, pa se preporučuje kontrolisana porcija.

- Dodaci: 

Izbegavaj dodavanje šećera, meda ili previše sušenog voća u testo, jer brzo podiže glukozu.

- Praćenje reakcije: 

Dijabetičari mogu pratiti glukozu 1–2 sata posle obroka kako bi videli kako telo reaguje na ove krekere.

- Varijacije: 

Ako želiš još niži GI, možeš povećati udeo brašna od leblebija i smanjiti pirinčano/kukuruzno brašno, ili dodati laneno seme ili susam za više vlakana.

Napomena za dijabetes tip 2 i insulinsku rezistenciju 

1. Izbor sastojaka uvek zavisi od individualnih potreba osobe sa dijabetesom tip 2. Sastojke prilagodite svojim potrebama.
2. Verzija sa niskomasnim namirnicama odgovara onima koji kontrolisu unos masti, dok punomasne namirnice vise odgovaraju onima kojima je cilj sporija apsorpcija ugljenih hidrata i duzi osecaj sitosti.
3. Takodje, ako imate problem sa pankreasom (kao ja) za vas unos od 25 g dodatih secera ne znaci nista jer vi morate strogo paziti I na secere iz hrane.
4. Trece, nije isto ako jedete pod stresom ili se nervirate nakon obroka. 
5. Cetvrto, zavisi i od vase terapije.

Sve ovo i dodatne bolesti uticu na secer u krvi.

Ingredients (for about 30-35 crackers, pan 30x20 cm): 140 g chickpea flour, 60 g gluten-free flour (rice, corn or mixed), ½ teaspoon salt, ½ teaspoon baking powder (gluten-free), 1 teaspoon ground caraway or sesame seeds (optional), 2 tablespoons olive oil, 80-90 ml water (as needed).

Preparation:

1. In a large bowl, mix chickpea flour, other flour of your choice, salt, baking powder and spices of your choice.

2. Add olive oil and gradually water, mixing until a smooth dough is formed.

The dough should be compact, but not too dry or sticky.

3. Transfer the dough to baking paper and roll out with a rolling pin to a thickness of about 3 mm.

4. Cut the dough into rectangles or squares of the desired size.

5. Transfer the crackers to a baking sheet lined with baking paper and sprinkle with sesame seeds, caraway, or sea salt, if desired.

6. Bake in a preheated oven at 180 °C for about 15–18 minutes, or until the edges are golden brown.

7. Cool the crackers on a wire rack – they will become crispy when completely cooled.

Notes and tips:

- Chickpea flour gives a nutty flavor and is rich in protein and fiber, making these crackers more filling than regular ones.

- If you want softer crackers, you can reduce the baking time by 2–3 minutes.

Storage:

- Store them in an airtight container for 4–5 days, as humidity can reduce the crunchiness.

Easter for type 2 diabetes and IR

Get ready for the holidays with an Easter one-day meal plan and tips tailored to people with type 2 diabetes and insulin resistance.

LEARN MORE AND BUY

Health benefits:

- These crackers are gluten-free, rich in plant-based proteins and fibers, with a low glycemic index, which contributes to a slower release of energy and better satiety.

- Chickpea flour supports gut health and stabilizes blood sugar levels.

Are these crackers suitable for IR and diabetics?

Yes, these gluten-free saltine crackers are suitable for people with insulin resistance (IR) and diabetes, but with a few notes:

Why are they suitable?

1. Chickpea flour - has a low glycemic index (about 30-35), is rich in protein and fiber, which helps blood sugar to rise more slowly.

2. Gluten-free flour - rice or corn flour has a higher GI, but in this recipe it is only 30%, which does not significantly affect the glycemic response.

3. Olive oil and fiber - they additionally help glucose to be absorbed more slowly.

Notes and tips:

- Quantity:

One cracker is fine, but a larger amount can raise blood sugar, so portion control is recommended.

- Extras:

Avoid adding sugar, honey or too much dried fruit to the dough, because it quickly raises glucose.

- Reaction monitoring:

Diabetics can monitor glucose 1-2 hours after a meal to see how the body reacts to these crackers.

- Variations:

If you want an even lower GI, you can increase the proportion of chickpea flour and reduce the rice/corn flour, or add flaxseed or sesame seeds for more fiber.

Note for type 2 diabetes and insulin resistance

1. The choice of ingredients always depends on the individual needs of a person with type 2 diabetes. Adjust the ingredients to your needs.
2. The version with low-fat foods is suitable for those who control their fat intake, while full-fat foods are more suitable for those whose goal is a slower absorption of carbohydrates and a longer feeling of satiety.
3. Also, if you have a problem with the pancreas (like me), an intake of 25 g of added sugar means nothing to you because you have to be careful about the sugar in your food.
4. Third, it's not the same if you eat under stress or get nervous after a meal.
5. Fourth, it also depends on your therapy.

All these and additional diseases affect blood sugar.