Make Healthier Choices

Helping people Make Healthier Choices about real-food choices for optimal heath.

Bread

Can This Reverse Diabetes?

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According to Dr. Mark Hyman, rye bread and rye pasta can, “Turn off all of the genes that cause diabetes.” Dr. Hyman, didn’t reference whole-grain rye; he referenced rye bread and rye pasta. The article was published in 2011, and I’m just reading it now. Somehow, I had missed this important information.

So here’s what I read by Dr. Mark Hyman, who is one of our most credible sources when it comes to food and nutrition:

“Breaking news! Some newly discovered compounds have just been found to turn off all of the genes that cause diabetes. Are these compounds found in a pill bottle? No! Instead, you’ll find them on your dinner plate — in rye bread and pasta.”

Rye Bread Recipe Renegade

Lose weight and improve metabolism???

In another article dated 2013, I found:

“As I mentioned in my book, UltraMetabolism, rye has some very special properties because it is slowly absorbed by the body and has phytonutrients that help you lose weight and improve metabolism.” ~~Dr. Mark Hyman (2013)

I’m betting you hadn’t heard about this, either. Why hasn’t this information been all over the news? You might not know anyone who is diabetic, but I’m guessing you at least know one person who is overweight and headed in that direction.

Available at my Wellevate store.
Available at my Wellevate store.

Do You Own a Bread Machine?

You wouldn’t have found wheat products in my home for about the last fifteen years (read why here). The exception was holidays or when having guests for dinner–UNTIL–I found Jovial’s All-Purpose Einkorn Flour. My husband is quite happy I found it and especially happy I found Dr. Hyman’s article about rye.

 

I’m still using my Westbend bread machine that I’ve had for over 20 years. I love it! It lets me delay the start so we can wake to homemade bread. I had upgraded to the bread maker below, since I loved my old Westbend so much, but ended up giving it away. The machine seemed to cook too hot and/or for too long:

 

Westbend Walmart
Available at Walmart.com

 

5.0 from 2 reviews
Rye Bread - Can This Reverse Diabetes?
 
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Rye Bread
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Ingredients
Instructions
  1. Place all ingredients, in the order they appear, into bread machine pan.
  2. Lock pan into bread machine.
  3. Set bread machine to: WHOLE WHEAT, 1½ POUND, MEDIUM CRUST COLOR.
  4. Press Start (or add to time for a delay start and press START.

 

When I successfully make this recipe without a bread machine, I’ll update this page with the directions.

UPDATE: Please note that this recipe was updated on September 28, 2016. Using more rye and less wheat provided an even better loaf of bread. The amounts used before 9/28/2016 were: Rye: 2 1/3 cups, and Jovial’s Einkorn Flour: 1 cup

If you use the type of yeast I linked to in the recipe, there is no need to dissolve it–just add it to the pan. If you’re wondering why I think it’s okay to occasionally eat gluten, please read Are you Still Eating Wheat?

Try this white bread that’s made with Jovial’s Einkorn Flour and Milk Kefir—Milk Kefir Bread.

 

 

5.0 from 2 reviews
Is it True This Can Reverse Diabetes?
 
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Coming soon - How to make the Rye Bread recipe without a bread machine.
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Milk Kefir Bread – A Healthier Bread

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If you’re anything like me, you like to occasionally enjoy a nice slice of homemade bread, a cookie, or perhaps a cupcake–especially around the holidays. When I eat something that might not be the healthiest, I try to prepare it with real, wholesome ingredients thereby making it as healthy as possible.

Is Your Flour Made from a Mutant Wheat?

If you’ve read my article, Are You Still Eating Wheat? you probably already know why this bread is healthier than other breads. Not only does it contain einkorn flour (that isn’t a mutant wheat), it has milk kefir (or yogurt), a fermented milk, which acts as a preservative. This bread will stay fresh for longer than loaves made with just water or milk.

milk-kefir-bread-mhc-recipe-renegade

I Only Use Einkorn Wheat

Einkorn, is our oldest wheat and the only one left that has not been hybridized. Today, most wheat is sprayed with glyphosate before harvest. The wheat flour I’ve listed in my recipe from Amazon is tested for and does not contain glyphosate. It has a lower gliadin to glutenin ratio than modern wheat and can be tolerated by some who have gluten intolerance.

CAUTION: DO NOT eat this wheat or wheat bread, if a doctor has instructed you to avoid wheat or gluten!

Somehow, my recipe disappeared and I rewrote it today, May 6, 2025. Apologies if it isn’t exactly as it was before.

Milk Kefir Bread - A Healthier Bread
 
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Recipe type: Milk Kefir Bread
Ingredients
Instructions
  1. Add wet ingredients - milk kefir (or yogurt/water) and olive oil to bread machine pan.
  2. Add dry ingredients - Einkorn flour, evaporated cane juice, sea salt, yeast.
  3. Lock pan into machine.
  4. Set machine to 1⅕ lb, Basic, and Light or Medium (whichever is your preference)
  5. Press: START
  6. Enjoy a slice of warm, delicious bread!
Notes
*If using milk instead of milk kefir, or yogurt and water increase the yeast to 2 heaping teaspoons.

Be sure to follow the instructions for your particular bread machine.

 

Did I mention that I LOVE my Westbend bread machine from the 1990’s? If I didn’t have my vintage bread maker, I’d save up for this one:

Zojirushi BB-PDC20BA Home Bakery Virtuoso Plus Breadmaker, 2 lb. loaf of bread, Stainless Steel/Black

 

If you love rye, check out my article, Is it True This Can Reverse Diabetes? and recipe for Rye Bread.

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Flaxseed Banana Bread

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Wondering what to do with those bananas that are starting to turn black and mushy? Over-ripe bananas make the best banana bread. This recipe uses maple syrup instead of sugar and Jovial’s Einkorn All-Purpose Flour. Einkorn is the only wheat left that hasn’t been hybridized and Jovial’s all-purpose Einkorn flour isn’t sprayed with glyphosate. More information you’ll want to know about wheat can be found here: Are You Still Eating Wheat?

 

Flaxseed Banana Bread
 
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Ingredients
Instructions
  1. Preheat oven to 350°.
  2. Grease bottom of 9 x 5 loaf panwith coconut oil.
  3. Place all ingredients in mixing bowl.
  4. Mix together until all ingredients are well blended.
  5. Pour into prepared loaf pan.
  6. Bake at 350° for 50 to 55 minutes or until toothpick inserted into center comes out clean.
  7. Slide plastic knife around edges of pan and remove to cooling rack.
  8. Allow to completely cool before cutting.
  9. GLUTEN-FREE VERSION: Replace 2½ Cups Jovial's All-Purpose Flour with 2 Cups Pamela's Baking and Pancake Mix, eliminate salt and add 1 extra egg and 1 extra banana. Bake for 45 minutes at 350° or until toothpick inserted in center comes out clean.

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