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.
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.
Is Rye Bread Better Than Wholemeal
White rye flour thus leads to much better values than both regular wheat flour and rye bran. At the same time, much of the bread that is sold in stores today in most countries is in fact baked with wheat flour and bran from various grains. Wholegrain bread is good and good for you, as most people know.
You May Like: Thin Type 2 Diabetes
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
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.
Also Check: Average A1c For Type 2 Diabetics
Is Sourdough Bread Good For Diabetics
Sourdough bread is a very popular type of product that is used in many different meals. However, few diabetics thought that this type of bread was good for them. After all, sourdough bread is created from white flour which is known to have a spiking effect on blood sugar. However, sourdough bread does not have this particular quality and the effect on the blood sugar is mild to say the least.
Garlic And Ciabatta Bread
Serve with your favourite Italian dishes, and try to buy ready sliced so you can control your portion sizes and freeze the rest. This way, you wont be too tempted to polish off the whole loaf. Look out for reduced-fat garlic bread, but bear in mind it’s still fairly high in fat and calories.
- Garlic bread: 71Kcal 9.4g carbs 3g fat
- Reduced-fat garlic bread: 54Kcal 8.98g carbs 1.2g fat
- Ciabatta: 75Kcal 12.4g carbs 1.4g fat
Don’t Miss: A1c Cutoff
Rye Bread Andglycemic Index
So what about rye bread and its glycemic index? Well, rye flour has more fiber than wheat flour, according to the Grains & Legumes Nutrition Council, although many rye breads can be made from a combination of rye flour and wheat flour. Bread made entirely from rye flour is called pumpernickel, which explains why pumpernickel bread has a lower glycemic index than rye bread.
Both the American Academy of Family Physicians and the American Diabetes Association list rye bread as a moderate GI food, with a glycemic index level between 56 and 69. Pumpernickel bread’s glycemic index is low, just as 100 percent stoneground whole wheat bread’s is.
Finding a bread that has a lesser effect on blood sugar levels is a priority for people with diabetes, but it also might be able to help you lose weight. In a small study published in March 2016 in PLOS One, 19 people who consumed rye bread as opposed to white bread were more inclined to feel full, suggesting it can help prevent overeating and thus obesity.
What Kind Of Bread Is Best For Diabetics
Diabetes and bread
So many questions come up about good ol bread. And not surprisingly because its a staple food that weve all grown up on. Toast for breakfast, sandwiches for lunch, a side of bread for dinner, its a pretty common practice right?
But if youre diabetic, should bread get the cut? Is it okay to eat? Are there certain types of breads that are better than others?
These are all great questions so lets dig in and go over this together now. If you have any questions, just leave them at the bottom of the post and well chat about it.
JUMP TO MENU:What Kind of Bread Is Best? | Wheat & Rye Breads | Sourdough Bread | Does Cutting Bread Help? | Making Low Carb Breads At Home | Is Bread Better Than Cereal? | Low Carb Bread Options You Can Buy | Free Bread Baking Class
Read Also: Can People With Diabetes Donate Blood
Instructions For Wholegrain Rye Bread Diabetes
To prepare the Wholegrain Rye Bread Diabetes recipe, please follow these instructions:
The yeast is mixed in the beer.Honey, oil, salt, wheat flour and rye flour is added. Keep a bit of wheat flour left.The dough covered with a tea towel and forhæver in about 1 ½ hours.The dough is kneaded well through and is formed into a large loaf of bread. The bread placed on a baking tray with baking paper and after raises for about 45 min.The bread chop lengthwise with a sharp knife and brush with water. Sprinkled, if desired. with oatmeal. Bake for about 35 minutes at 200 gr at the next-lower ovnrille.When the bread is baked, be it on a rack and cool. Can be eaten when it is cold.Tips:Bread baked with whole-wheat flour is highly suitable for diabetics, since these are not allowed to eat bread that is baked of plain flour, rye, which gives too great and rapid increase of a diabetic blood sugar etikers.
What Is Rye Bread
Rye is a cereal grain in the same family as barley and wheat.
This hearty grain was originally cultivated by the ancient Romans. In modern times, rye bread is popular in the Middle East and well-loved by many European countries. Pumpernickel bread, for instance, is an all-rye bread with a unique flavor that hails from Germany.
Rye bread is typically made with a sourdough starter, which is a combination of water, flour and live yeast cultures. Breads made from sourdough tend to have a lower pH than other breads and are denser with a gummier texture.
Compared to your average loaf of bleached white bread, a slice of whole-grain rye bread starts to look pretty healthy but is it healthy for people with type 2 diabetes?
To find out, lets break down the nutrition facts for rye bread.
Read Also: Patti Labelle Diabetic Mac And Cheese
What Is The Best Cereal For Diabetics
According to the American Diabetes Association, rolled oatmeal, steel-cut oatmeal, and oat bran are all low GI foods, with a GI value of 55 or less. Quick oats have a medium GI, with a value of 56-69. Corn flakes, puffed rice, bran flakes, and instant oatmeal are considered high GI foods, with a value of 70 or more.
The Importance Of Wholegrains And Fibre
Bread is often seen as a food to avoid, not just for people with diabetes, but for people trying to lose weight or follow a gluten-free diet. One of the concerns for Elisabeth though is that, as a nutrition practitioner, she sees that eliminating bread from your diet may, for some, also be removing a potentially good and readily available source of fibre. The importance of fibre to promote a healthy digestive system has long been known. But recent research identified from the Sourdough School research team has shown that insoluble fibre, which is found in breads made from wholegrain flours, is important in promoting a healthy gut microbiota. Having a diverse and healthy community of microbes in our gut can have a number of positive effects on our own health. Insoluble fibre provides food for these microbes and they, in turn, aid our digestive process and have been found to support a healthy immune system.
Don’t Miss: What Is A Normal A1c For A Non Diabetic
Low Carb Bread Options From Amazon
Great Low Carb Bread Co has loaves that have just 1 g net carbs per serve. These cost around $7.99 but adding shipping of $9.24 soon hikes the price right up. Low Carb Bread Co has a low carb rye loaf, low carb hot dog buns, low carb hamburger buns and even makes bagels, again youre looking at around $6-7 per pack.
LC-Low carb Sandwich Loaf is $12.58 per 25 slice loaf. Its a spongy sandwich loaf, which is how most of us like bread. And its just 1 g net carbs per slice. In reality it breaks down to around 50c per slice, which isnt too bad, but add shipping on top and it will hike up the price.
The same goes for this low carb pita bread. Its a good price at just $3.99 for 6 pita breads, but then the shipping is $11, which seems a bit ridiculous.
Then theres Mama Lupes Low Carb Tortillas $11.98 per 12.5 oz/ 360 g pack, 3 g net carbs per tortilla
You could try using Bobs Red Mill Low Carb Bread Mix that will cost you around $5-6 per pack. But once cooked it will end up costing more once you add eggs etc. 1 slice comes in at around 5 g carbs per slice.
Is Quinoa Good For Diabetics
A glycemic index of 55 or below is considered low. Quinoa has a glycemic index of around 53, meaning it won’t cause as dramatic a spike in blood sugar. This means that quinoa can be particularly beneficial for people with diabetes, since fiber and protein are considered important for keeping blood sugar under control.
Don’t Miss: Does Metformin Lower A1c
Are Bananas Bad For Diabetics
Bananas are a safe and nutritious fruit for people with diabetes to eat in moderation as part of a balanced, individualized diet plan. A person with diabetes should include fresh, plant food options in the diet, such as fruits and vegetables. Bananas provide plenty of nutrition without adding many calories.
Grocery Shopping For Bread
On Amazon, you can buy low carbohydrate bread options to be delivered. Ive not tried this, so if you do, let us know if they were any good in the comment box below. The link to buy the bread on Amazon is here.
If you plan to buy healthy bread at the grocery store, the following list meets the criteria of:
- 150 calories or less
- 1.5 grams or less of saturated fat
- 0 grams of Trans fat
- 30 grams of carbohydrates or less
- 300 mg sodium or less
- 2 grams of fiber or more
Some breads that you can find in the grocery store that meet these criteria are:
- Pepperidge Farm Light Style oatmeal bread
- Country Hearth Kids Choice made with whole grain white bread
- Archer Farms whole wheat tortilla
- Mission Carb Balance Plus small fajita whole wheat tortilla
- Earth Grains 100% multigrain thin buns
- Arnold Select 100% whole wheat sandwich thins
- Fiber One Original English muffins
- Sara Lee English Muffins Original made with whole grain
- Weight Watchers English muffins
- Pepperidge Farm Classic 100% whole wheat hamburger buns
- Wonder Wheat hamburger buns
- Great Value 100% whole wheat bread
- Wonder Soft 100% whole wheat bread
- Toufayans Low Carb Pita Bread
- Food for Lifes 7 Sprouted Grains Bread
- lvarado St. Bakerys Sprouted Wheat Multi-Grain Bread
- Mama Lupes low carb tortillas
- MiRico low carb bread
How many slices a day should I consume?
Also Check: How Do You Know If You Are Insulin Resistant
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!
Keeping Sourdough In Your Cupboard
If finding a great loaf proves difficult, making sourdough at home is a great alternative; that way, you know what is going into your bread, and you can tweak flour ratios to suit your needs and tastes. Sourdough starters can be purchased, or you can make your own using a 7-day fermentation process, water, and wheat.
While sourdough is a great bread choice, exercising caution is still advisable when consuming carbohydrates. A single slice of toast with your morning eggs is a healthy choice, while binging on four slices of bread with a massive slab of meat is not. With responsible consumption, sourdough can keep carbs in your life without harming your blood sugar levels.
Recommended Reading: What Is A Normal A1c Number