People with diabetes , whether recently diagnosed or not, may have heard that bread is "forbidden." This makes dieting easier for some people. They just avoid it altogether. Others, however, still want to feast on bread and wonder which varieties are the best.
If you have diabetes, you can eat bread. Whole grain breads like whole wheat or rye bread are a great option. This bread is rich in vitamins, minerals, fiber, and protein compared to refined and processed options like white bread.
This article aims to help you find delicious and nutritious bread when shopping for food. It explains which bread to look for if you have diabetes and why, as well as which bread to avoid.
The bread you choose should support your overall health goals, but be aware that some breads contain unhealthy additives. There may also be some tradeoffs. For example, if you are looking for a strictly low-calorie, low- carb (carbohydrate) bread, you can find these options. The problem is, they can also contain artificial ingredients, flavors, and other additives.
Instead, are you looking for organic breads that are high in fiber and protein, but without genetically modified ingredients? There is bread that fits the bill, but it can be more expensive.
Regardless of the type of bread you are looking for, you need to make an informed decision. Reading the package label can help you with this. You'll want to see the calorie, carbohydrate, fiber, fat, and sodium (salt) content. Also make sure your bread is whole grain.
If you are not sure which bread is the best for you, ask your licensed dietitian or diabetes instructor.
It's best to store around 90 calories or less per slice of bread, which means they double when you eat two slices. Bread that contains nuts and seeds can be a good option. They contain healthy fats, protein, and fiber, but they contain more calories. If you want to opt for this type of bread and it is rich in calories, you should limit your portion to one slice.
When you have diabetes, it is very important to keep track of the amount of carbohydrates you eat. Carbohydrates are the nutrient that has the greatest impact on blood sugar levels . Depending on your meal plan and the amount of carbohydrates you plan to eat per meal , most people benefit from choosing breads with 15 to 20 carbohydrates or less per serving.
Always read labels and limit yourself to serving size. If you are buying unlabeled baked goods, you can weigh the bread to calculate the amount of carbohydrates . An ounce of bread generally contains around 15 grams of carbohydrates. So if your baking pan weighs 2 ounces, it contains about 30 grams of carbohydrates.
Of all the ingredients in bread, it is carbohydrates that have the greatest potential to lower blood sugar levels. People with diabetes should pay special attention to carbohydrates. This means that when shopping, pay close attention to food labels or carefully calculate the amount of carbohydrates yourself.
Fiber is a key nutrient in the diet , especially for people with diabetes. Fiber helps slow the rise in blood sugar. This increases the feeling of fullness and moves cholesterol away from the heart. Fiber also helps maintain normal bowel function. Try to find bread that is a good source of fiber and contains at least 3 grams per 2-slice serving.
There are different types of fats: saturated, unsaturated, and trans fats. People with diabetes want to eat a diet low in saturated and trans fat. They also need to make sure they have the right amount of heart-healthy unsaturated fats.
Most breads are not very fatty unless they contain seeds or nuts. However, you will want to choose bread that contains 0 grams of trans fat and less than 1.5 grams of saturated fat.
Diets high in sodium can raise blood pressure. This is especially true for people who are sensitive to salt. Try not to retain more than 150 milligrams per slice of bread.
Bread that is 100% wholemeal, wholemeal, contains more vitamins, minerals and fiber than refined bread. Be sure to check the label. For bread to be called whole grain, the first ingredient must be written "whole grain." The bread can also have a whole grain print.
Healthy bread contains a number of ingredients to provide the nutrients you need. They include fiber, which helps slow the rise in blood sugar, and whole grains. But they can also contain unhealthy trans fats or too much sodium. Whenever possible, it is best to read labels to find out what (and how much) is in bread. Just as there are elements to consider, there are ingredients to avoid.
Ingredients to avoid
In an ideal world, we would all make our bread with the highest quality ingredients. This is unrealistic or even impossible for everyone. Commercial bread uses a variety of additives that the FDA considers safe. – to flavor the bread, preserve the shelf life and shorten the rise time of the dough.
There are ingredients that must be discarded. They include:
- high fructose corn syrup
- Partially hydrogenated oils (also known as trans fats)
- dough conditioners like azodicarbonamide
- DATEM (food emulsifier)
- artificial colors
Bread varieties available
Here you will find several common types of bread. There are also some brand guidelines from people with diabetes, nutritionists, and other certified diabetes educators. They are based on nutrition and whether people like them.
This bread is made with whole grains, which increases its nutritional value and, in general, reduces the glycemic index . This index indicates how fast your blood sugar rises after you eat it.
Whole wheat bread is not just whole wheat bread. Other whole grain breads can include rye, barley, oatmeal, quinoa , amaranth, and millet. To make sure your bread is whole grain, check the ingredient list.
It is important to read the labels carefully. They might say 'multigrain' or 'seven grains', but that doesn't automatically make it whole grain bread. When in doubt, check the ingredient list or look for the whole grain brand.
Sprouted bread does not contain flour. Instead, they are made from grains, beans, and seeds that sprouted in water. They are combined with fresh sprouted live grains. They are then kneaded into a dough and slowly baked into bread.
This process helps lower the glycemic index of bread and increases the nutritional profile. Most sprouted grains contain all nine essential amino acids and are rich in protein and fiber.
They may have a tougher texture and should be stored in the freezer to keep them fresher. Ideally, fry them and eat them right away. Therefore, from the sprouted bread, you can not take a sandwich on the road.
Some people find it difficult to get used to the texture of whole wheat bread or other sprouted grains. If so, maybe try sourdough bread.
Traditional sourdough bread is made by slowly fermenting water and flour to create wild yeast (or beneficial bacteria) that help the dough rise. There is a growing body of research on the health benefits of fermented foods. Eating these foods increases the number of beneficial bacteria in your gut. It can also help your immune system by reducing the risk of inflammation and allergies.
Keep in mind, however, that most store-bought sourdough breads are processed. To get the most out of your starter culture, buy it from the bakery or make your own.
Organic bread contains only organic ingredients. Among other things, they are manufactured without the use of conventional pesticides or fertilizers from synthetic ingredients. They also do not contain genetically modified ingredients and are not affected by sewage sludge or ionizing radiation.
This bread may cost a bit more. They can also be of little use if you need carbohydrates.
Just because something is gluten-free doesn't always mean it's healthier. But some people with diabetes also have celiac disease and need to avoid gluten. If you're gluten-free, it can be difficult to find healthy gluten-free breads. Gluten helps give bread elasticity and texture, and bread companies often use alternatives such as refined starch to replace it.
When choosing gluten-free breads, follow the above guidelines for calories, carbohydrates, fiber, and fat to the best of your ability. You can also try choosing one that contains whole grains like brown rice, millet, and quinoa.
Bread is a food that has been an essential part of life for generations. However, if you have diabetes, it can seem difficult to decide your options and make sure what you eat doesn't interfere with your blood sugar goal. Bread can still be a part of your diet if you make the right choices.
When looking at grocery stands, be sure to read the labels. Check the nutrient content like calories, carbohydrates, and ingredients. Try to choose whole grains that are low in added sugar and high in fiber.
Get the word of drug information
Whether you choose whole wheat, a different variety of whole grains, organic, or gluten-free, there is something for everyone. When in doubt, talk to your dietitian if you wonder how your blood sugar reacts to certain breads. You can also check your blood sugar two hours after a meal, and if you're on the right track, this is a good option.