A hearty 100% whole wheat loaf with a crisp crust and dense crumb — made with just 5 ingredients. Carbs come entirely from whole wheat flour, making it an honest everyday bread with reliable macros for bolus planning.
Values for 1 slices
In a large bowl, mix flour, yeast, and salt. Make a well in the center.
Add warm water, olive oil, and honey (if using). Mix until a shaggy dough forms, then turn out onto a floured surface.
Knead 8–10 minutes until smooth and elastic. It should spring back when poked.
Shape into a ball, return to the bowl, cover with a damp cloth. Let rise 1 hour until doubled.
Punch down the dough. Shape into a loaf and place in a greased 23 cm (9-inch) loaf pan.
Cover loosely and let rise 35–40 minutes until the dough crowns above the pan edge.
Preheat oven to 190°C (375°F). Bake 35–38 minutes until golden brown and hollow-sounding when tapped underneath. Cool completely on a rack before slicing (minimum 30 min).
Carbs come from whole wheat flour (GI ~69). Enter your portion into your usual dosing method. Whole wheat releases glucose more slowly than white bread — a 10–15 min pre-bolus is usually sufficient. Log your post-meal glucose to calibrate your insulin-to-carb ratio for bread.
