What is the Best Bread for People with Diabetes?
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Do you avoid taking bread because you have diabetes? Well, you can have bread even if you have diabetes. All you have to do is consider few factors while choosing bread for you. Food intake is the most crucial part of managing blood sugar levels. When you have diabetes, it may be complicated for you to select the proper bread. Food containing a high level of carbohydrates can impact your blood sugar level. Carbohydrates are present in many kinds of food, including desserts, fruit, grains, vegetables, milk, and bread. It is essential to be aware of carb intake to make your diet healthy and nutritious.
Bread usually contains high carbs, and some of them may be overly processed, high in sugar, and full of calories. It will help if you go for a healthier meal plan to find the best bread for diabetes management. Bread worthiness depends on the amount of carb it contains. Simple carbs, aka sugar, are essential to consider in a diabetic patient’s diet. Bread is the crucial element in diet across many cultures. People with diabetes have a great option to choose bread with high-fiber ingredients like oats and bran. It is a good idea to create homemade bread that can reduce blood sugar levels. You can meet the standard to get the most diabetic-friendly bread. The bread has excellent taste but leaves you hungry earlier by pointing your blood sugar.
Nutrition and Diabetes
There are two major types of diabetes, type 1 and type 2. According to the recent data from the International Diabetes Federation, approximately 415 million people have diabetes worldwide. The rate expects to increase by 642 million people by 2040.
Type 1 diabetes
Type 1 diabetes occurs when the body does not produce insulin; it is a hormone that confines blood sugar or glucose and shifts it into cells.
Type 2 diabetes
Type 2 diabetes is easy to manage with medication and adopting a healthy lifestyle. Controlling blood sugar levels in the early stages can assist in preventing diabetes from progressing. Type 2 diabetes may cause due to poor diet, lifestyle habits, and genetic factors. Nutrition plays a vital role in managing diabetes to normalize blood sugar levels.
What is the Glycemic Index?
Glucose is an orientation position for the GI that contains 100 score points. The white bread has a score of around 71. Foods that do not have carbohydrates like fats and meats do not include a GI score.
Low-glycemic foods have a score of 55 or less and comprise the following:
- 100% stone-ground whole wheat or ground whole wheat
- Non-starchy vegetables and carrots
- Most fruits
- Corn, sweet potato, butter beans, lentils, peas, lima beans, legumes
Make Bread Part of your Meal Plan
Keep yourself updated on the nutritional information thoroughly when you decide to purchase bread. Experts recommend choosing whole grain bread or whole wheat bread rather than white bread because white bread contains highly processed white flour and added sugar. Here are diabetes-friendly bread ideas that will keep you healthy.
What is Diabetes-Friendly Bread?
Commercially available bread contains mostly refined and white flour. It has no or less fiber, so it increases blood sugar levels. Some bread may claim that they use seven or nine-grain, but they may only use it in the crust and inside refine white flour. You need to be cautious while choosing bread for you if you have diabetes. The following four types of bread may be a healthier option for controlling diabetes levels.
Fiber-enriched Whole-Grain Bread
Your body cannot digest all types of carbohydrates like fiber. It creates a feeling of fullness. However, fiber controls blood sugar levels in your body. Therefore, fiber is famous for reducing the GI score of food. If you have soluble fiber in bread that can help manage blood sugar levels in your body. Fiber-enriched whole bread grains may be high in carbohydrates, so make sure to take on a moderate level. Besides, you can exercise and take bread to regulate and maintain blood sugar levels in your body.
Why Consume High Fiber?
Food that is high in fiber assists carbohydrates to digest and soak up into your bloodstream and minimize spear in blood sugar level. But how can you get enough fiber in your diet? Experts say that whole wheat is the superior choice when it comes to choosing healthy bread. But being a diabetic, you may also want to avoid intake of wheat altogether. It is possible through taking high fiber flours and meals made from nuts and seeds. Here is how you can minimize consuming wheat and get whole grains and fiber.
Following are the ingredients rich in fiber that will keep your blood sugar from spiking rapidly and maintain it over time:
- Chia seeds
- Flaxseed meal
- Almond flour
- Soy flour
- Chickpea flour
- Multigrain bread
- Coconut flour
- Wheat bran
- Multigrain Sandwich Bread
Multigrain sandwich bread is rich in carbohydrates. Moreover, it contains the whole, unrefined grains that are present in fiber naturally. They help to minimize the impact of carbohydrates on blood sugar. While selecting whole-grain bread, you can find ingredients, including oats, whole-grain wheat, brown rice, bran, barley, and buckwheat. Whole grains typically contain a lesser GI score than wheat flour, and several grains possess nutrients like zinc, protein, and vitamin E.
Grain-free bread that contains no flour or grains is the best choice for people with diabetes. Flourless grain bread is the best source of fiber. However, they may be rich in carbohydrates. Grain-free bread may contain ingredients including almond flour and flaxseed meal.
Spelt bread is another healthy choice for people with diabetes. This bread contains the lowest glycemic index and provides you more fiber. Besides, it maintains your blood sugar levels over time.
Tortillas are a more potent and tasty choice for sandwiches. Low-carbohydrate tortillas have fiber and minimize carbohydrates levels. Additionally, some tortillas may have low-carbohydrate ingredients like whey and soy protein powders. You can use tortillas along with bread by wrapping them around your sandwich.
Pumpernickel bread forms with whole-grain rye. It uses sourdough as an appetizer and is the healthiest bread for a person with diabetes. The bread contains a low glycemic index of rye and is normally 41-46. The taste is delicious for this bread.
Sourdough bread is another best choice for you if you have diabetes. Acetic acid forms during the making process of bread. It is the main ingredient in vinegar that assists in lowering blood sugar. It creates good gut bacteria that helps in digestion and regulates blood sugar level.
What Bread to Consider if you are Diabetic
It is a common question whether a person with diabetes can eat bread or not. The answer to the question is always yes, but with some precautions to be on the healthier side. It’s all about finding the best bread that completes all requirements and maintains your blood sugar levels.
Fiber is the most suitable ingredient when it comes to keeping blood sugar levels maintained. You can prefer 100% whole grain to get maximum fiber. Make sure to check the label while selecting the bread for you if it is whole grain.
Ensure 0 grams of trans fat where possible. Being a diabetic, check if your bread has 0 gm trans fat to get the desired result.
Consider the total count of carbohydrates – typically a piece of bread contains around 15 grams of carbohydrates. It does not mean that you need to limit yourself to 15 grams of carbohydrates only per meal.
Everyone has different body requirements, and everybody reacts differently. It is better to consult your dietitian to get the desired results.
Fiber helps you by lowering your blood sugar, making your gut bacteria better, and keeping you feel full for a longer time.
Lastly, minimize intake of added sugars to less than 10%. You need to check out the total carbohydrate count and the level of added sugar. It is usually in the form of any sweeteners that get added during processing and packaging.
It is better not to eliminate bread or bread products from your diet unless your doctor or dietitian recommends it. Typically, the best options may be low-carbohydrate, multigrain, or whole-grain bread if you have diabetes.
Overall, you can regulate your blood sugar level by following an exercise program, and working with your PCP. Intake of low-glycemic foods can be the most effective way for diabetic individuals to maintain their blood sugar levels.
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