Too Good To Be True Know Your Buzz Words
Some products like to whisper sweet nothings that sound healthier than they are. Watch out for these:
- Fiber enriched: Breads labeled fiber enriched still carry a lot of carbs, so youll want to enjoy these in moderation.
- All-natural: Like using a filter on your profile piece, this label is misleading. The FDA doesnt regulate the use of this term, and it can refer to food containing artificial flavors, synthetic substances, and even added color.
- Multigrain: Many people assume this refers to whole grains, but it simply means the product includes multiple grains not necessarily whole grains.
- Sugar-free: This only means the product doesnt contain cane sugar. It could contain other natural sweeteners like honey, agave, or artificial sweeteners that can still spike your blood sugar.
- Grain-free vs. gluten-free. Gluten is a protein found in wheat and other grains. Gluten-free products often contain rice flour and sugar both of which will take your blood sugar to spike town. The term grain-free denotes a product with zero grains which should, by default, also be gluten-free. These tend to be lower in carbs and are better for blood sugar control.
How To Make Bread Part Of Your Meal Plan
When deciding which breads to buy and which to avoid, make sure you read the nutritional information thoroughly.
The American Diabetes Association recommends choosing whole grain bread or 100 percent whole wheat bread instead of white bread. White bread is made from highly processed white flour and added sugar.
Here are some delicious and healthy breads to try:
- Josephs Flax, Oat Bran and Wheat Pita Bread. You cant have an authentic Mediterranean-style meal without pita pockets. This low-carb version has 8 grams of carbs and 4 grams of fiber per pita.
- Food for Lifes 7 Sprouted Grains Bread. High in protein and fiber, this flourless bread has 15 grams of carbs and 3 grams of fiber per slice. Flavorful and filling, its perfect for breakfast, especially when toasted and served with poached eggs and berries. Other Food for Life breads and products are also good choices.
- Alvarado St. Bakerys Sprouted Wheat Multi-Grain Bread. This dense, rich bread gets its slight sweetness from molasses and honey. Despite the indulgent taste, it still packs a nutritional punch. Each slice has 15 grams of carbs, 5 grams of protein, and 2 grams of fiber.
Breads that are homemade, available at farmers markets, and made at local bakeries may be higher in fiber and lower in sugar. They will likely be less processed than those on grocery store shelves.
Processed foods are usually digested and absorbed faster. This can raise blood sugar levels.
Go Sprouted When Possible
According to an article from Good Housekeeping, the growing trend of sprouted grain bread is more than just hype, it’s the real deal for health bread, with roots in science and nutrition.
The key here is the absence of processed flour, which is the common culprit found in white bread loaves, burger buns, pretzel snacks, and even those sneaky whole wheat products.
There are also numerous nutrients found in sprouted grains that are washed away in the flour production process, including essential amino acids, vitamins, and minerals.
“The process of sprouting grains before they’re ground into flour seems to minimize the presence of phytic acid, which may make it a bit easier to digest your bread and absorb minerals like iron and calcium from it,” says Jen McDaniel, founder of McDaniel Nutritional Therapy.
Diabetics will want to sample a few sprouted breads, since sprouted tends to be lower on the glycemic index and come packed with extra protein and fiber.
Just be warned that many companies use the “sprouted” label for marketing their products, while the bread itself only contains an unhealthy amount of refined flour.
It’s always better to play it safe and read the ingredients list before making a purchase, especially since these breads can be a bit pricier and reach their expiration date fast.
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Is Bread Safe For Diabetics
Diabetes is a condition of the bodys metabolism and hormones. Many foods can cause a fluctuation in blood sugar levels, which can have a diabetic effect on the body. Therefore, one has to be extra careful about what one eats as a diabetic.
When it comes to bread, the answer to your question depends on the type of bread you consume.
White bread, which is made from refined white flour is not a recommended bread type for diabetes. It can lead to higher levels of blood sugar as white bread is high in carbohydrates. This, in turn, can harm the bodys metabolism, insulin functioning, and overall system.
White bread is among the starchy food category that increases the risks of developing or worsening diabetichealth.
The refining of the flour used in making the white bread is stripped of its good nutrients and left with a lot of carbohydrates. This increases the overall sugar content in the body when consumed.
White bread is harmful upon daily consumption. Even fewer amounts of it can lead to an imbalance in the bodys diabetic levels leading to health problems.
Hence, it is very better and important to know about better alternatives to this daily staple food item.
Controlling the portions of foods that you decide to add to the diet also makes it healthier and safer for your health. We will tell you about the right bread portions later in this article.
Is Whole Wheat Bread Good For Blood Sugar
If you think bread is off-limits because you have diabetes, theres good news. Bread can be part of a healthy diabetes diet. Living well with diabetes means keeping your blood sugar within the goal range your doctor sets for you. Controlling your carbohydrate intake is a major part of managing your blood sugar levels and preventing diabetes complications. Heres what you need to know about whole-wheat bread and keeping your blood glucose healthy.
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If You Have Diabetes It Is Best To:
a) avoid grains altogether
b) eat them only occasionally
c) include them on a regular basis
Correct answer: Its a fallacy that people with diabetes should avoid grains, says Joanne Lewis, a registered dietitian and certified diabetes educator, and director of healthy eating and nutrition programming at Diabetes Canada. This misconception stems from the fact that grains contain carbohydrates, and carbohydrates raise blood sugar levels. The key is to choose healthy grains that offer health benefits, and avoid highly processed and refined grains.
What Kind Of Bread Is Good For Diabetics
When navigating the world of bread, folks living with diabetes have always been told to tread carefully. The set of diseases resulting from high blood sugar is fairly well-understood, but the topic of bread is one area where things aren’t so cut and dry.
Some diabetics have sworn off bread for life, while others choose to moderate their intake while closely monitoring their reaction.
What the science clearly shows, however, is that certain types of bread are safer for diabetics to the consumer, and there are even some loaves that can provide important health benefits.
We’re going to share with you the kinds of bread that are diabetes-friendly, and a few others that should probably be left on the shelf.
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Can I Eat Bread If I Have Diabetes
I get this question all the timeall the time. Can I eat bread? Or I find people saying dont worry, Ive cut out all the bread from my diet to manage my diabetes.
Heres the secret that I want to make sure you hearYes, you can eat bread! Total grams of carbohydrates are what we are managing when we have diabetes but that doesnt mean you need to stay away from bread. Yes, I know bread has carbohydrates but its a matter of balancing your plate with your food choices and getting the most nutritional value along with the carbohydrates.
Healthy Tips For Preventing Type 2 Diabetes
If you have pre-diabetes, you should talk to your doctor about developing a lifestyle plan to reduce your risk of type 2 diabetes. The American Diabetes Association recommends increased physical activity and, if you are overweight, losing 5-10 percent of your body weight. Your doctor may also want you to take medication if you have a family history of diabetes, you are obese, or have other cardiovascular risk factors .
Below are tips to help you keep pre-diabetes from progressing to Type 2 diabetes:
Exercise Every Day
Since muscles use glucose for energy, activities like walking, bicycling, and gardening help to lower the sugar in your blood. Aim for 30 minutes or more of moderate exercise on all or most days of the week. Even 10 minutes at a time can be beneficial with a goal of 150 minutes per week.
Lose Weight If You Are Overweight
Extra body fat contributes to insulin resistance, which makes it more difficult for insulin to lower blood sugar levels, and increases the likelihood of pre-diabetes. Your doctor will likely tell you to look for areas in which you can cut your calorie intake by 250 to 500 hundred calories per day, such as:
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Ways To Eat More Whole Grains
The easiest way to eat more whole grains is to make a few switches in your diet, such as swapping out white bread and rice for whole wheat bread and brown rice. Also, try these tips:
How Can Meal Plans Help
Creating a meal plan can help control your blood sugar and provide satisfying nutrition. There isnt a one-size-fits-all plan. It may help to try different ones to see which works best. Your doctor or dietitian can also help guide your choices and make recommendations.
Here are some meal plans to consider. Each plan emphasizes slow-digesting, high-fiber choices to minimize sudden blood sugar changes.
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How To Shop For Diabetes
Why Choose Whole Grains?
When grains are refined, the fibrous outer layer and the nutrient-dense core are removed, leaving only the starchy endosperm. But the bran and germ are where most of the nutrients can be found.
Breads made with whole grains include all parts of the grain, and are a great source of B vitamins and satiating fiber. The problem is, not all breads marketed as whole-grain breads are made from whole grains.
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Don’t Judge a Loaf By Its Color
Though most whole-grain bread is brown in color, not all brown bread is made with whole grains. You’ll need to look at the labels and ingredients list to be sure. Packages that boast claims like “made with whole wheat” or prominently display words like “multigrain” or “wheat” don’t necessarily contain bread made using 100 percent whole grains. Products with these terms may contain some whole wheat, but may be made with predominantly processed grains.
Zero In on the Ingredients List
To know whether your loaf really contains whole grains, you’ll need to check the ingredients list. The first ingredient should be “whole-wheat flour” or another grain with the word “whole” before it . Avoid breads with “enriched wheat flour” or “wheat flour” as the first ingredient-these terms indicate refined grains. Also avoid breads that contain high-fructose corn syrup and artificial flavors and preservatives.
Check the Serving Size
Know Your Numbers
- 22g carb
Best And Worst Breads For Type 2 Diabetes
Pumpernickel bread combines the benefits of two diabetes-friendly breads: rye bread and sourdough bread. That’s because traditional pumpernickel is made with coarsely ground rye flour and is fermented with sourdough starter.
If you like baking, there are plenty of healthy bread recipes you can create to ensure you get 100% whole grain! This one has no wheat, while this one from Harvard combines rye, buckwheat and wheat flour in a wholesome loaf.. Now that youre armed with all this info from a health expert, the yeast you could do is go forth and get bread-y to rock n roll in healthy delicious goodness!
First off its important to mention that people with diabetes can continue to enjoy bread just like anyone else. Of course, like with any other food, portion sizes will have to be adapted to help you meet your blood glucose and health goals. Even healthy 100% whole grain bread will raise blood sugar, so portion size is still very important.
Many types of bread are loaded with carbohydrates and sugars that cause blood glucose t May 21, 2014 diabetes super food number 2 rye flour. This dense bread of whole rye seems to be good enough not to increase my blood sugar levels . The best bread for people with diabetes. The Diabetes Council.
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Can Diabetics Eat Whole Wheat Pasta
A diabetes diagnosis means its time to be cautious and reduce carbs in your diet. Type 2 Diabetes is a condition where the body is unable to absorb blood sugars normally.
Regular pasta can be dangerous to a diabetic, especially when eaten in large proportions. So, the question that lingers is, can diabetics eat whole wheat pasta? absolutely!
Whole wheat pasta is low in calories and carbohydrates. It also has a low glycemic index score.
Doctors advise diabetics to reduce refined, simple sugars in meals and replacing them with complex sources of carbohydrates and proteins. Examples of foods that fall in this category are whole wheat flour, whole-wheat pasta, and beans. It takes the body longer to digest these foods, therefore, resulting in stable blood sugars. The body has a steady release of glucose for a longer time. This way you get to reduce your overall carb intake!
Refined foods cause a sudden spike in blood sugar that is followed by a blood sugar drop.
A Carbohydrate Is A Carbohydrate
To understand how carbohydrates affect your body, look at how your body digests them. Any carbohydrate you eat is broken down into its smallest possible molecules by your body. Most of this is glucose, which is why carbohydrates directly affect your blood glucose. However, the makeup of a carbohydrate, including how it is processed and what it is eaten with, can also affect your blood glucose. While both whole wheat and whole grain breads are less processed than their white bread counterparts, a whole grain bread may be the best for you. This is where the glycemic index comes into play.
- To understand how carbohydrates affect your body, look at how your body digests them.
- However, the makeup of a carbohydrate, including how it is processed and what it is eaten with, can also affect your blood glucose.
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Low Carb Bread Options From Netrition
Netrition is another great online store to purchase low carb goods from. If you live in the US, they have a flat rate shipping cost of $5.99, which is much cheaper than Amazon. They also ship worldwide, just make sure to check the shipping guide.
Another great thing is their prices for items are much cheaper too. For example, remember the Mama Lupes Low Carb Tortillas from Amazon were $11.98?
Well, you can get them from Netrition for just $3.89 per pack!
The MiRico Low Carb Bread is $6.39 per loaf, with 3 g net carbs per serve, so if you buy a few loaves at a time it wont cost anymore in shipping so it makes the cost fairly reasonable. MiRico also have low carb bagels, and low carb tortillas too.
What Are Wholegrains
Wholegrains are the seeds of cereal plants such as wheat, maize, corn, rye, barley, oats, rice and quinoa. In their natural unprocessed state, grains consist of three parts:
- the endosperm
- the bran
- the germ
The endosperm is the central part of the grain and is a concentrated source of starch. The outer most layer, the bran, is a rich source of insoluble dietary fibre, B vitamins and phytochemicals. The germ is a concentrated source of protein, healthy fats, B vitamins and vitamin E.
When wholegrains are refined, for instance to make white flour, most of the bran and germ are removed and with it most of the nutrients, dietary fibre and other protective components, which are concentrated in the bran and germ layers.
Wholegrain foods, retain all three parts of the grain. They may be eaten whole , cracked , or milled into flour and made into foods like bread and pasta. To qualify as a wholegrain, a food must contain 51 per cent or more wholegrain ingredients by weight per serving.
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Why Choose Rye Bread
There are a number of good reasons why people should choose rye bread, even those who may not suffer from type 2 diabetes. Overall, it is a much better bread for the body and provides plenty of carbohydrates that are necessary for the energy we need, but it does not spike the blood sugar like wheat bread which is very important.
For those with type 2 diabetes, this is a very good bread that is a marvelous alternative to wheat and can provide many good nutrients as well. For those who are looking for a substitute to wheat products, rye bread is one of the best.