Low-Carb Cauliflower Bread Recipe
Health Benefits of Cauliflower Bread
Cauliflower is one of the most beloved veggies in keto for a reason. It’s multipurpose, low-carb, and packed with macronutrients. It might surprise you to learn that it can offer even more benefits in bread form.
#1: Can Improve Your Digestion
When it comes to gut health and digestion, fiber is your number one ally. Your body doesn’t digest and absorb fiber in the same way it does with other carbohydrates.
Instead, fiber hangs around in your digestive tract, acting as food for your gut bacteria and aiding in gut health in a number of ways[*].
This delicious cauliflower recipe has 3.7 grams of fiber in each slice, which not only lowers your net carb intake but also keeps your digestion running smoothly and your gut bugs happy.
Bulking and softening your stools is not the only way fiber can help you out. Getting your daily dose can also help against a number of digestive disorders like heartburn, diverticulitis, hemorrhoids, and duodenal cancer[*].
The majority of the fiber in this cauliflower bread is coming from psyllium husk. Psyllium is a great source of both soluble and insoluble fiber. If your unsure of the difference, here’s a little breakdown:
- Soluble fiber: Slows down digestion. It forms a gel in your intestines and can lower cholesterol by binding to it in your digestive tract, which reduces LDL in your bloodstream[*].
- Insoluble fiber: Stimulates your digestion. It adds bulk to your stools and can help their movement through your digestive tract[*].
Psyllium husk also acts as a prebiotic, meaning it feeds the good bacteria in your gut. Prebiotics help your immune system by strengthening your defenses against foreign bacteria and warding off issues like diarrhea[*].
Psyllium husk may even be helpful if you’re struggling with inflammatory bowel issues. In a group of people with active Crohn’s disease, the combination of psyllium and probiotics was found to be an effective treatment[*].
#2: Helps Protect Your Heart
Fiber has a pretty impressive impact on heart health as well. In fact, the more fiber you eat, the less likely you are to develop high blood pressure, stroke, high cholesterol, and CVD (cardiovascular disease)[*][ *].
Psyllium husk, in particular, has been studied as a source of fiber that may prevent CVD[*].
Cauliflower is rich in a compound called sulforaphane. Sulforaphane is known as an indirect antioxidant and may have heart-protective properties[*].
One way that sulforaphane might protect your heart is through its ability to increase certain antioxidant pathways, which is why it’s called an “indirect antioxidant,” not an antioxidant[*].
When your heart stops getting enough blood — and therefore oxygen — there can be tissue damage, known as ischemic injury. Luckily, sulforaphane helps protect against ischemic injury and, therefore, protects your heart[*][*].
There’s one trick to get the most out of cauliflower. You can only release sulforaphane when you chop, slice, crush, or chew the cauliflower. It would be fair to say that its heart-protective qualities are just waiting for you to activate them.
Cauliflower is also a great source of vitamin C and folate[*]. Research has shown that deficiency of these nutrients might be associated with higher chances of developing cardiovascular diseases. Vitamin C is also vital for the optimal function of our immune system, while folate might help prevent certain types of cancer such as esophageal and pancreatic cancer[*][*][*].
This incredibly versatile veggie is also a potassium powerhouse. Studies have shown that healthy intakes of this mineral show a correlation with lower blood pressure levels, which in turn decreases the risk of coronary heart disease[*].
#3: May Promote Weight Loss
Several factors come into play when you’re trying to lose weight. Of course, exercise and choosing the right foods should be at the top of your list, but satisfaction and feeling full also play an important role.
The fiber in almond flour and psyllium husk helps you feel full and satisfied because it adds bulk and slows down digestion. And people who consume more fiber tend to be thinner than those who avoid it[*].
Studies have also shown that if you’re overweight and trying to lose some unwanted fat, adding fiber to your diet can significantly enhance weight loss[*][*].
Choline, which is abundant in eggs, is another weight-loss nutrient worth mentioning. Researchers think that choline may reduce appetite, and therefore decrease total food intake. And keeping your appetite in check is key to long term weight loss success[*][*].