Josephs Flax Oat Bran And Wheat Pita Bread
After wine, the second best thing to come out of the Mediterranean is the pita. The problem is that most pitas are high in carbs and lacking fiber Until now!This pita is super low carb and has half of the carbohydrates are coming in the form of fiber! For a bonus, it is rich in omega-3 fats which are both good for your heart and brain. With a low glycemic index under 45 maybe you can enjoy a little bit of wine with your pita
Helps Prevents Cell Damage
Both selenium and manganese help prevent cell damage caused by free radicals. You can be exposed to free radicals such as cigarette smoke or air pollution in the environment. Your body also makes free radicals as a result of natural functions like eating and exercise. Free radicals can cause cell damage through a process called oxidative stress, which is believed to play a role in diseases including cancer, cardiovascular diseases, diabetes, and other conditions.
The Basics Of Pumpernickel
According to the USDA National Nutrient Database, one slice of pumpernickel bread contains 3.00 g of protein, 0.50 g of total fat, 14.00 g of carbohydrate and 1.00 g of fiber. Pumpernickel is also cholesterol free and low in fat , with one slice containing a diet-friendly 70 calories less than the amount found in an apple. The small amount of fat found in a slice of pumpernickel is composed mostly of heart-healthy monounsaturated and polyunsaturated fatty acids.
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Is 100 Whole Wheat Bread Good For Diabetics
Is 100 Whole wheat bread good for diabetics? 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.
Does Whole Wheat Bread lower blood sugar? Fiber-enriched whole-grain bread
Studies have shown that soluble fiber can slow the rate of digestion and reduce the rise in blood sugar after eating. This is why fiber is said to lower the GI score of a food. Adding soluble fiber to breads may help a person manage blood sugar.
Is 100 Whole Wheat Bread healthy? Good bread makes your body happy
The benefits of eating 100% whole-wheat or whole-grain far surpass just the taste. Eating whole-grain foods within an overall healthy diet helps to lower your risk for many diseases, including: Stroke. Diabetes.
Is peanut butter good for diabetics? Peanut butter contains essential nutrients, and it can be part of a healthful diet when a person has diabetes. However, it is important to eat it in moderation, as it contains a lot of calories. People should also make sure their brand of peanut butter is not high in added sugar, salt, or fat.
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Whole Wheat & Rye Bread And Diabetes
But, when you take the whole grain and grind it into a flour, it changes the way your body digests it. This mainly happens because the bulky fiber component of the grain gets broken down, meaning less digestion for you as a diabetic that means higher blood sugar spikes.
Have you heard of the glycemic index before?
The glycemic index is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating.
High GI foods rapidly effect blood sugar, while low GI foods have a slow digestion and absorption and produce a more gradual rise in blood sugar. Below 55 is considered low GI. So the lower a food is the better, and the higher it is the faster it affects blood sugar and the worse it is for you as a diabetic.
So now we can look at the GI of both a whole wheat kernel and whole wheat flour as an example. Whole wheat kernels are 30 and whole wheat flour is 71 .
What this really means is that whole wheat bread really isnt that great.
Your best bet when it comes to rye bread is pumpernickel bread its made from whole rye grains and is a low GI of 41-46. But, pumpernickel bread isnt exactly a sandwich type bread, and has its own pungent flavor, too.
Lets check out some more GI levels:
- 100% wheat white bread 85
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Breads With High Fibers
Breads that are whole grain, and high in fiber, such as oats or bran, are the best type of bread for people with diabetes to eat.
While you can have a serving or two of bread, you still need to stay within the appropriate amount of carbohydrates for your meal. You can even make your own bread by adding the ingredients to your favorite bread recipe, and enjoy healthier bread at home.
Healthier bread ingredients
If you are a bread baker, like my husband, then you may even have a whole book of bread recipes. You dont need to go out and get a new recipe book. You can just swap out ingredients. Go find your old bread recipe book, and your favorite recipe, and lets get busy swapping out the refined grains for the whole grains.
You want your bread ingredients to be high in protein, high in good fats, and high in fiber. This can reduce the amount that the bread will increase your blood sugar, and the rate at which it does so. The American Diabetes Association recommends that you replace white and refined flours with 100% whole wheat flour.
Once you have found your recipe, first swap out white refined flour for whole grain flour , then swap out one fourth of the whole grain flour for a flour such as almond flour, or flaxseed meal. This will give you protein in your bread, which will further keep your sugar steady.
I suggest reading the following articles:
Why high fiber?
- Flaxseed meal
- Coconut flour
- Multi-grain bread
Research On Rye Bread And Diabetes
A quick internet search will leave you with the idea that rye bread is an amazing blood sugar stabilizer, but actual research on rye bread has gathered mixed results.
For example, a 2013 study reported that pumpernickel rye bread produced a lower insulin and glucose response when compared to other types of bread. However, a study from 2003 found that rye bread actually caused a greater insulin response when compared to other breads.
A 2014 study found that whole grain rye crisps lead to better satisfaction and reduced appetite when compared to wheat bread .
Another study found that the consumption of rye bread enriched with green tea extract was linked to lower blood pressure and a reduced risk for metabolic syndrome among a group of obese men and women. However, since these positive effects were only seen in the group that received green tea enriched rye bread but not the control group who consumed regular rye bread, it seems that the effects were from the benefits of the green tea extract and not from the rye bread itself.
So, pour yourself a steaming cup of green tea to get the same health benefits but leave the bread behind overall there is no evidence to show eating whole grains helps with blood sugar management!
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Sourdough Bread And Diabetes
Sourdough bread is made by traditional methods, where the starter dough is fermented to provide the rise in the bread instead of yeast and sugar. Surprisingly, this bread making method is much better for us.
Making sourdough produces beneficial gut bacteria that help with digestion, and this has a strong impact on how it then influences the blood sugar response.
As a consequence, sourdough breads are lower in GI:
- sourdough rye bread 48
- 80% barley bread made via sourdough 53-66
- sourdough wheat bread 54
So having a slice of sourdough is going to be a better choice than most other breads.
But there is a bit more to the story.
What Is Pumpernickel Bread
Pumpernickel is a type of dark brown bread that originated in Germany. Although theres some debate about the origin of the name, pumpernickel in German basically translates to hard to digest, due to the density of the bread.
Traditionally, this type of bread been made with coarsely ground rye flour and rye grains, sometimes combined with whole wheat flour or some white flour.
Old-fashioned European/German pumpernickel is unique because its slowly baked for up to 24 hours at a low temperature. Its traditionally been made with sourdough starter that has been slowly fermented, rather than with instant/bakers yeast .
The sourdough starter gives the bread a bit of a tangy taste and also contributes to its health benefits.
Today there are two main types of pumpernickel breads available: European and North American.
American pumpernickel tends to be made with yeast/leaveners and coloring and flavoring agents. Its also more likely to include wheat flour and to be baked for less time at a higher temperature compared to European bread.
What is the difference between rye and pumpernickel?
Pumpernickel vs. rye, which is better? Both of these breads are made with different parts of rye grains.
Pumpernickel bread contains rye flour and rye kernels, which is why it tastes similar to rye bread. In fact, pumpernickel flour describes flour made from ground whole rye berries.
Regular rye bread is made from the endosperm of the rye berry, rather than whole rye berries.
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Tips For Eating Pumpernickel Bread
Not all store-bought pumpernickel bread has the same benefits as traditional German pumpernickel, though. Many get their dark colour from molasses, not from whole rye kernels, and a special baking process that takes many hours. These types usually contain more wheat flour than rye, and some are made using yeast instead of sourdough starter.
Is Bread Better Than Cereal For A Diabetic
This is another question that often gets asked and the answer is yes. If you had to choose, a slice of bread over most breakfast cereals would be a better choice any day because most cereals are way too high in sugar.
Of course, not all breakfast cereals are made alike, but generally speaking, bread will contain less carbs, and far less sugar than most common breakfast cereals.
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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.
Please pin or share this info to help others then keep reading.
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?
Nutritional Value Of Rye Bread
Rye bread has high fiber content and a nutritional profile that is excellent. The actual composition, however, is determined by the amount of rye flour used, with darker rye breads containing more rye flour than lighter rye breads.
On average, one slice of rye bread contains the following nutrients:
- Calories: 83
- Selenium: 18% of the Daily Value
- Thiamine: 11.6% of the DV
- Manganese: 11.5% of the DV
- Riboflavin: 8.2% of the DV
- Niacin: 7.6% of the DV
- Vitamin B6: 7.5% of the DV
- Copper: 6.6% of the DV
- Iron: 5% of the DV
- Folate: 8.8% of the DV
Of course, the nutritional value of rye bread varies depending on the brand. However, rye bread, like most breads, is high in carbs but low in protein and fat. Pumpernickel bread is a better choice when it comes to rye bread, as it contains slightly fewer carbs and has a lower glycemic index. The bread’s ingredients will also vary greatly depending on the brand.
A homemade loaf of rye bread fresh from the oven, for example, is much healthier than a loaf of rye bread fresh from a factory. Processed sugars, corn syrups, and additives are commonly found in store-bought loaves. Although rye bread has a longer shelf life than wheat bread, many commercial loaves incorporate preservatives to extend their shelf life even further.
What are the good nutritive components of rye bread?
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Debunking The Whole Grain Myth
From the time you were young you were probably taught that whole grains are a healthy staple food. Grain-based foods have even been the foundation of food pyramids worldwide for many years.
Lets face it, the average Western diet relies heavily on grains for breakfast , lunch , dinner , and most of the snacks in between.
In short, grains are everywhere!
Unfortunately though, they arent particularly healthy for people with type 2 diabetes.
This can be confusing because some studies have shown that consuming two servings of whole grains per day may reduce your risk of developing type 2 diabetes. But the prevention of a disease and the management of a disease are two entirely different things. And there is zero evidence that whole grains help with diabetes or prediabetes treatment.
TIP: Whole grains are really no better for diabetes than any other grain because they all have the same thing in common they are high in carbs.
For treatment of any kind of blood sugar-related health issue, youll do better to stay away from all carb heavy foods like bread, even if it is whole grain bread that contains fiber.
Its really quite simple.
In scientific trials, low carb diets have been shown to improve glycemic control, lower A1C, reduce inflammation, and promote weight loss thats why we encourage our readers and members to follow a lower carb diet because it works!
Dont take our word for it read what real people have to say.
For example, fiber in the following is:
Health Benefits Of Pumpernickel Bread For Diabetics:
Pumrnikl brd i extremely low in ft and generally cholesterol free. A li f brd contains nl 65 lri, which i lwr thn the munt f calories fund in an l. Its also rtt healthy the tin munt f ft minl mri f heart-healthy monounsaturated and lunturtd ft. So, whn compared t rgulr bread, pumpernickel is one of the best for diabetics.
- Great Option for Weight Loss
Originl Grmn Pumpernickel i a vr different kind f bread. In mrin t a li f whit bread whih rvid 83 lri and 15.5 gm f rbhdrt, a li f pumpernickel bread provides a ttl f rx. 65 lri, whih i l thn th in an l nd but 12.35 grm f rbhdrt with 0.8 grm f heart-healthy mnunturtd nd lunturtd ft. Thu, it is a gd tin fr those wh r tring t l weight.
- Fiber Content
The r dough mk pumpernickel bread vr high in fiber with one loaf ntining but 15% f fiber. In mrin, whl-grin wht ntin approximately 12% fiber nd whl t, 11%. It high dietary fiber quality helps lwr LDL hltrlnd reduces th risk of diabetes and bowel nr, nd hl t cure bit.
Th rich ntnt of fiber in th pumpernickel brd hl to k th blood sugar lvl frm rising ftr a meal, vntull hling u to stay contented btwn meals nd l making u fl satiated for a lngr rid of time.
- Bowel Regularity
- Supports Digestion
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White Bread Tiger Bread Pumpernickel Bread Granary Bread Flat Bread Seeded And Pitta Bread
- lean chicken, ham, turkey or beef plus chopped tomatoes, grated carrot and cucumber
- egg and cress, with a little reduced-fat mayo and black pepper
- cottage cheese mixed with salsa and sweetcorn
- reduced-fat cheddar with grated carrot and sultanas
- Tabasco sauce, horseradish, mustard and chili sauce for a real fiery kick in jazzed-up sandwiches.
- White: 79Kcal 16.6g carbs 0.6g fat
- Tiger: 97Kcal 17g carbs 0.83g fat
- Granary: 85Kcal 17g carbs 0.8g fat
- Pumpernickel: 76Kcal 14.5g carbs 0.5g fat
- Pitta: 244Kcal 18.5g carbs 1.2g fat
- Seeded: 174Kcal 29.6g carbs 4.8g fat
- Bagel: 230Kcal 44g carbs 1.2g fat