The Best Bread For People With Diabetes
Diabetes Management: 4 Flours You Should Eat To Manage Blood Sugar Levels Naturally There are more fibre-rich and healthier alternatives to wheat flour that could help manage diabetes well.
It can be difficult to muddle through all of the jargon on food labels, especially if you are a diabetic. One of the most confusing topics may be the difference between whole grain and whole wheat, especially when it comes to bread. But, with a little knowledge, you can identify the best bread choices for you.
Most diabetics think that giving up bread would be quite close to the end of the world. But with a bit of research on diabetes and healthy diets, they can learn that not all bread is the same. Some can actually improve your health and benefit a diabetic diet. That can also have other health benefits as well, such as improving intestinal health.
These foods can can cause blood sugar spikes or increase your risk of diabetes complications. White Bread Refined starches white bread, white rice, white pasta, and anything made with white flour act a lot like sugar once the body starts to digest them.
Is gluten free bread good for diabetics? You now know that there is no simple yes or no answer, but generally speaking, gluten-free bread can be a safe choice for those with diabetics. Gluten-free bread tends to be low in ingredients that can cause blood sugar spikes, but those with diabetes still need to be careful about what they eat.
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.
What To Look For And What To Avoid
Whether you’re new to diabetes or have had the conditions for many years, you may have heard that bread is “off limits.” For some people, this makes managing diets easierditching bread eliminates the need to worry about or decide what kind to eat.
Understandably, however, many others don’t want to feel restricted. Many patients with diabetes would rather learn what types of breads suit them best and what they should look for when shopping for a store-bought brand. If you have diabetes, you can eat breadand there are plenty of healthy choices. Whole grain breads such as whole wheat, rye, sprouted breads, and organic whole grain varieties are rich in vitamins, minerals, fiber, and protein compared to refined, processed options, like white bread.
The tricky part is sifting through the grocery store inventory and locating a tasty and nutritious brand. With many options to choose from, you can certainly get lost in the bread aisle. Having an understanding of what you should look for and what to avoid can help you make better choices.
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Which Is The Best Bread For People With Diabetes
When it comes to a healthy, balanced diet, both Elisabeth and Alex agree that making a careful choice about which bread to include, from the ingredients included to how its produced, could mean that people with diabetes can enjoy their piece of toast at breakfast time without concerns over its effect on their condition. Elisabeth also suggests that what you eat with the fibre-rich, fermented bread may also help to balance your insulin response and blood sugar further, for example including foods rich in protein, such as eggs, with your breakfast toast.
Much of the research has focused on type 2 diabetes, which can largely be controlled by dietary choices. Wholegrain or sprouted grain sourdough breads have been shown to moderate the blood sugar response after eating. The long, slow fermentation associated with sourdough bread has numerous benefits for digestibility. In addition, the fibre provided by these breads also has a positive effect on both digestion and the immune system.
Sourdough Bread & Diabetes: Is Sourdough The Best Bread For People With Diabetes
Over the last few years, awareness of diabetes has risen as the condition has affected more and more people. Increasing levels of type 2 diabetes are being linked to rising levels of obesity and more sedentary lifestyles, and the impact of this on individuals and the health service is making headlines. Dr Elisabeth Philipps, our in-house nutritionist, says that she receives a lot of enquiries from people with diabetes, asking for information and advice on whether they can include sourdough bread in their diets. There is a growing body of evidence suggesting that sourdough can not only be enjoyed as part of a balanced diet, but that it can also help with managing blood sugar levels crucial when dealing with diabetes in addition to other health benefits. Its an area that we at the Sourdough School have been researching in some detail, reading the scientific publications, using the shared clinical knowledge and expertise of Dr Elisabeth and Dr Alex Davidson, our in-house GP, as well as talking to other respected people involved in pushing forward our understanding of the link between diabetes and diet.
Some of the people with diabetes who we speak to have been looking into low-carbohydrate diets as a way to control blood glucose levels. Dr Alex notes that diet is one of the key ways diabetics can help to control their sugar levels, and this is always her starting point with the diabetic patients she sees, as simple changes can make dramatic improvements.
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What Is Gluten Sensitivity
Gluten sensitivity is more like an allergy: your body reacts negatively when you consume gluten.
Its often assumed that the most significant symptom of gluten intolerance or sensitivity is an upset stomach, but gluten can wreak havoc on your mood, your joints, your energy, and your skin, too.
Keep in mind, however, that gluten has been associated with a variety of other symptoms because it can affect every person differently.
In fact, people with gluten sensitivity may not have any symptoms in their gut.
Mediterranean Foods For Diabetes:
- Vegetables: The more vegetables the better! Including plenty of fresh or frozen produce in your meals helps maintain healthy blood sugar levels.
- Fruit: Frozen and fresh produce are both great options. Try to aim for fruit with seeds and skin, like berries, plums or applesthey are higher in fiber.
- Whole Grains:Quinoa, muesli, brown rice, whole-wheat pasta, oatmeal, whole-wheat bread and bulgur are just some of the healthy whole-grain options.
- Legumes: Beans and lentils are packed with fiber. If using canned beans, try to buy low-sodium and give them a rinse before using to get rid of even more sodium.
- Fish: Fish is a great optionespecially the varieties that are high in omega-3 fatty acids, like salmon, sardines and mackerel.
- Healthy Fats: Unsaturated fats from nuts, seeds, avocado and olive oil should be included often.
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Symptoms Of Gluten Intolerance
- Digestive discomfort after meals
- Weight loss
- Foul or strong-smelling feces
You may only experience a handful of these symptoms or you may have nearly none at all. In celiac disease, the lining of the small intestines and the bodys overall inflammation levels are gradually increasing. The longer you continue to consume gluten, the strong the symptoms will usually become.
Reasons To Avoid Gluten
And even though non-celiac gluten sensitivity doesn’t cause the same damage, you may still experience similar symptoms, like brain fog, stomach pain, diarrhea, constipation, bloating, headache, and a rash.
People with type 1 diabetes are more likely to have celiac disease, because both conditions involve the immune system. Those with both a gluten-related condition and diabetes need to control their blood sugar and keep gluten out of their diets.
The bad news is that some of the foods you’ll find that are safe on the gluten-free diet are unhealthy for someone who has diabetes. This can affect your blood sugar management and cause problems with your diabetes.
The good news is that learning to manage both conditions through your diet can improve your health. But there’s no doubt that juggling the two diets at the same time is a challenge.
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Does Cutting Bread Help Diabetes
The thing is, GI is important, but then you have to consider your overall carbohydrate intake as well.
Here are some of the above breads with carb quantity:
- Pumpernickel bread 1 slice 26 g = 12.3 g carbs, 1.7 g fiber, 10.6 g net carbs
- Oat bran bread 1 slice 30 g = 11.9 g carbs, 1.4 g fiber, 10.5 g net carbs
- Buckwheat bread 1 slice 47 g = 20 g carbs, 2 g fiber, 18 g net carbs
- Sourdough wheat bread 1 slice 57 g = 29 g carbs, 3 g fiber, 26 g net carbs
- Sprouted grain bread 1 slice 34 g = 15 g carbs, 3 g fiber, 12 g net carbs
As you can see an average piece of bread is going to be anywhere from 11.9 to 20 g carbs.
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One slice of bread is considered one serve, or one carb count and is around 15 g carbs on average.
While thats not too bad, if you can keep your carbohydrate intake lower overall each day, youll be better off for it meaning, yes, cutting traditional forms of bread can help diabetes you will see lower blood sugar and A1c levels.
This might not be the same opinion that you read elsewhere, or even the guidelines your dietitian might give you. Often they say 30 or 45 g carbs per meal is fine, some of them even recommend up to 70-80 g carbs per meal. But in our experience, many people with type 2 diabetes and prediabetes get the best results when they stick to eating that many carbs per day, not per meal.
To answer the question does cutting bread help diabetes?
Consider Using Fodmaps As A Guide To Better Gi Health
Wheat products tend to be high in certain FODMAPs, Dr. Varney explains. In particular, the FODMAPs known as fructans and GOS can cause digestive issues in people with IBS. These small carbohydrates move slowly through the small intestine, attracting water along the way, she says. Some pass undigested into the large intestine, where they are fermented by gut bacteria, producing gas. The increased water and gas in the intestine can cause the intestinal wall to stretch and expand, causing pain,” she says.
A low FODMAP diet may be prescribed for individuals who have irritable bowel syndrome, Varney says. Reducing FODMAPs in the diet can help in two ways, she explains. Choosing diet reduces water movement into the small intestine and reduces gas production from the bacterial fermentation of FODMAPs, she says. And this helps reduce IBS symptoms like abdominal pain, bloating and distention, diarrhea, and possibly constipation, according to Dr. Varney.
Evaluating the low FODMAP diet has also been trialed in women with endometriosis, athletes who have GI symptoms during strenuous exercise, nursing mothers of infants who have colic, and people with have other functional gastrointestinal disorders. Initial research suggests it may also be helpful to consider avoiding FODMAPs to lessen IBS-type symptoms, says Dr. Varney.
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The Connection Between Gluten And Diabetes
About 1 in 100 people have celiac disease, but about 10 percent of people with type 1 diabetes also have celiac disease, according to the American Diabetes Association . Research suggests that there may be a genetic link between celiac disease and type 1 diabetes. Certain biomarkers in your blood that make you more likely to have celiac disease may increase your risk of developing type 1 diabetes. Both conditions have an inflammatory component, which causes the immune system to attack the bodys tissues or organs, such as the intestines or pancreas.
There doesnt appear to be a connection between celiac disease and type 2 diabetes.
Sourdough Bread And Blood Glucose
Other work has shown that its not just the ingredients used to make the bread that are important. The way the flour is milled and the fermentation methods used can influence how the bread is digested and assimilated by our bodies. A Canadian study, led by Terry Graham, found that blood sugar levels in overweight men showed a smaller spike after eating sourdough bread when compared with yeasted breads. What is especially interesting in this study is that the white sourdough bread resulted in a more moderate blood glucose response than the wholegrain yeasted bread. Further work suggested that sourdough breads made with flours milled from sprouted grains are even more beneficial than either white or wholemeal sourdough bread.
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Low Carb Banana Bread
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This low-carb banana bread recipe is quick and easy to prepare and will always come out perfectly moist and tasty.
Making banana bread sugar free and diabetes friendly is surprisingly easy.
The base ingredients provide plenty of flavor so you dont have to use a lot of sweeteners. Just half a cup of Stevia or another no-carb sweetener does the trick.
With only 5 grams of carbs per serving, this recipe is even keto friendly if you eat it in moderation!
What Is Celiac Disease
Celiac disease is also an autoimmune disease. If you have celiac disease and you eat gluten, your immune system responds and it starts to attack your small intenstine.5 When your small intestine is targeted, youre more susceptible to damage on the villi, which help aid in overall nutrient absorption.5 Celiac disease can develop at any age and has a number of long-term health impacts.
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Ask The Experts: Eat Gluten
Q: I was wondering if gluten-free products would be a healthier option for my husband, who has type 2 diabetes? Narelle, via email A: HFG dietitian Zoe Wilson says: Being diagnosed with diabetes may mean that you need to change the type of carbohydrate foods you are eating, particularly when it comes to grain-based foods. Unless you are diagnosed with coeliac disease at the same time, however, there is no need to choose gluten-free bread, cereal, pasta or other products. The most important thing is to choose whole grain foods that are low-GI, such as multigrain bread, pasta, muesli or high-fibre cereal. Low-GI carbohydrates are more slowly absorbed into the blood, making it easier to control blood sugar levels and also keep you more satisfied with a smaller amount of food if you need to lose some weight. Unfortunately, gluten-free products can actually be lower in fibre and higher-GI than regular products, so they may make controlling blood sugar levels more difficult.Continue reading > >
Flours To Use Less Often
Although there are many flour options available for people with diabetes, there are a few types that you may want to use infrequently.
These varieties of flour are very high in carbs and low in fiber, protein, or heart-healthy fats. As such, they may cause sudden spikes and crashes in blood sugar levels.
Here are a few of the flours you should use less often:
- all-purpose flour
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Making Low Carb Breads At Home
Baking breads at home is going to be your best option. And its actually very easy to do if you know how.
For instance, we have a wholemeal bread where you put all the ingredients into a food processor, blend, pour into a loaf pan and bake. Easy prep, easy cook. And best of all, its just 1 gram net carbs per slice!
Since low carb breads use almond flour, flaxseed meal, coconut flour, and sesame flour, it can be an expensive trial and error because you cant use low carb flours in the same way as you do regular wheat or gluten free flours.
Thats why we created the Low Carb Breads Masterclass it takes the guesswork out of making low carb breads at home and provides over 30 recipes and cooking classes to choose from. You can whiz up low carb breads you and the family enjoy, without wasting any ingredients!
Another example is our 3 Minute Bun. It is ZERO net carbs and can be loaded with any of your favorite fillings.