Beware Of The Label Sugar
Grocery shopping can be confusing, since at first glance, many foods may seem healthier than they are. Smart food choices can be hard to make. Watch out for sugar-free alternatives, which are better than the real-sugar versions, but hardly healthy.
In addition, says Champion, just because a food is labeled sugar free, reduced sugar, or no sugar added doesnt mean its carbohydrate free, too. This means the food can still cause your blood sugar to rise. Your best bet is to look at the Nutrition Facts panel and ingredient label on the back of the package, she says. Dont rely on advertising claims on the front of the package.
The ADA suggests that rather than just looking at the sugar content, always check the total amount of carbohydrates in a product which includes the amounts of starch, fiber, sugar, and sugar alcohols. This total will give you a more accurate idea of how a food may actually affect your blood sugar levels.
Always Avoid White Bread
Like we said earlier, white bread is going to be a no-go for any diabetics, and to be honest, anyone trying to be more health-conscious in general is going to want to steer clear as well.
The highly processed ingredients in these breads are absorbed rapidly into the blood and give us a massive blood sugar spike, only to leave us hungry again 30 minutes later.
Not only that, but producers often use hydrogenated vegetable oils to achieve a soft, squishy texture in their white bread, which may be tasty but also contain terrible, unnatural fats.
If you can mash a loaf of bread into a ball and bounce it off the floor, chances are you are dealing with a very unhealthy product, and diabetics especially should stay away.
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
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A Word From Our Nutritionist
Healthy eating is non-negotiable when you have diabetes. You need to choose nutrient-dense foods that provide optimal health benefits while keeping your blood sugar steady. A typical diabetes diet includes plenty of whole grains, lean protein, healthy fats, and non-starchy vegetables.
Whole grains include whole-meal bread, brown rice, oats, and buckwheat. Complex carbohydrates like those found in beans, quinoa, barley, and many other plant foods, are also beneficial for diabetes management as they cause a more gradual rise in blood sugars.
Lean protein sources include eggs, fish, and poultry. You can also have plant-based proteins, as a plant-based diet and diabetes work well together. Protein helps you lose fat without losing muscle if youre working out for weight loss and better blood sugar control.
A balanced diet supports glycemic control and weight management. Plus, it can help you lose weight if necessary. A registered dietitian can guide you with your diet to ensure you get the most out of your eating plan. They can inform you of foods to indulge in and those to avoid or limit.
If your goal is to lose weight, you might be better off opting for healthy pumpernickel or rye instead of wheat bread for weight loss. Losing excess weight can help with insulin sensitivity and improve glycemic control. It also reduces your risk of developing heart disease and cardiovascular events.
Nutritional Facts For Bread
According to the United States Department of Agriculture, a slice of whole-wheat bread contains the following nutrients:
Sodium: 144 grams
Please note that the nutritional content of bread differs by type. For instance, a single slice of whole-wheat bread provides 82 calories and 1 gram of fat, although this varies according to the brand. When it comes to commercially prepared white bread, you can get about 75 calories and 1 gram of fat per piece. They have pretty high carbohydrates, which can be 15 grams or more.
Typical rye bread has 83 calories, 1 gram of fat, 1.9 grams of fiber, 2.7 grams of protein, and 16 grams of carbohydrates.
For a person with type 2 diabetes, the healthiest bread should have low carbs and probably have high fiber and proteins. It’s essential to look at the nutritional label of the bread before you decide on your bread.
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Best Bread For Diabetics
Less processed or refined bread can help regulate blood glucose levels, as can bread high in fiber. For instance, whole wheat bread has more fiber and minerals than bread made with white or processed wheat.
Further, for people with diabetes, whole-grain bread containing high-fiber components like oats and bran is typically the best choice.
Using specialized, diabetes-friendly ingredients to make bread at home may also assist to lessen the negative effects that bread may have on blood sugar levels.
White bread should be substituted with whole grain or 100% whole wheat bread, according to the American Diabetes Association. Sugar is added to the highly processed white flour used to make white bread. Here are some tasty and nutritious bread to try: Flax, oat bran, and wheat pita bread from Joseph.
Flax Oat Bran Pita Bread
Joseph’s Flax, Oat, and Wheat Pita are great options for diabetics. Pita bread works well as a snack or as a base for homemade pizzas. With this brand, you will get 6g of protein and only 60 calories per piece.
Diabetics will benefit from oat bran in particular. Because of its high fiber content, oat bran has been shown to lower the risk of heart disease. Furthermore, its beta-glucan aids digestion by slowing it down, making it easier for your body to digest carbohydrates without generating sugar spikes.
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Rye Bread And Diabetes
Diabetes is a disease that affects a rapidly growing segment of society. The reasons for diabetes are diverse and unclear. There are both genetic and also environmental factors involved – very often a poor diet. Regardless of the reasons people develop diabetes, affected individuals must change their diets to an extent. It is essential to reduce the amount of simple sugars consumed.
Therefore, people with diabetes should avoid eating bread made from highly processed flour, which is characterized by a high glycemic index. Fortunately, bread is readily available that can be eaten by everyone. And it is also delicious!
What should the characteristics of bread for diabetics be?
As already mentioned, diabetic bread must not contain an exorbitant amount of monosaccharides. So there are no sweet buns and yeast rolls – as long as they include sugar, honey, or similar products. However, the most relevant indicator, in this case, is the GI – glycemic index. The GI is an indicator that can be determined for each food product. It shows the extent to which a product raises the blood glucose level within two to three hours after consumption.
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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What Carbohydrate Count Should A Diabetic Have During Breakfast
It varies according to your calorie requirements, but around 30 to 45 grams is a reasonable range for breakfast. Certain individuals may need less, while others may require more. Additionally, the quality of those carbohydrates is critical. Substitute healthy grains, fruit, and low-fat dairy products for refined grains such as white bread and pancakes.
How I Ranked The Different Brands
The brands included all have less than 12 grams of net carbs per serving.
Net carbs are calculated as the total carb amount minus fibers and sugar alcohols. We look at net carbs and not total carbs since fibers and most sugar alcohols wont get converted into glucose and therefore dont impact blood sugars.
I have given each brand a score from 1-5 based on:
These are of course subjective measures, but I hope this review will still give you get a good idea of which brands are good and which have room for improvement.
I have listed the brands based on the net carbs per serving, from lowest to highest.
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What Do I Look For When Choosing The Type Of Bread
When Im choosing bread, I want the nutrition benefits of whole grain and fiber. I look at the food label. Looking at portion size Look for total grams of carbohydrate and grams of fiber. The more fiber, the better. Remember that our daily requirement of fiber is 25 grams for women and 38 grams for men. We want more fiber in our diet for the health benefits AND to help slow down the absorption of the carbohydrate we are eating.
For Pumpernickel, rye, wheat, raisin bread: in general, 1 slice is a serving.
For hamburger or hot dog buns, English muffins, or a 6-inch pita: half a bun, muffin or pita is a serving generally equivalent to 15 grams of carbohydrate.
For bagels:it gets a little trickier. There are such a variety of sizes. In general, one-quarter of a large bagel is equivalent to a 15-gram carb choice . If there is a food label on the bagels you are purchasing, then definitely use the label, if you are buying your bagels from a bakery that doesnt have the nutrition information available to you, then make sure to do some trials with how it affects your reading.
Remember that you can do your own investigative work regarding your diabetes management. The rule of thumb is to check in pairs. Check your blood sugar before the meal and two hours after the start of the meal to see how the meal you ate affects your blood sugar readings.
Until next time, Cheers to your health.
Dont forget to take a look at our most frequently asked questions.
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How To Make Bread Part Of Your Meal Plan
When deciding which breads to buy and which to avoid, make sure you read the nutritional information thoroughly.
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. You cant have an authentic Mediterranean-style meal without pita pockets. This low-carb version has 8 grams of carbs and 4 grams of fiber per pita.
- Food for Lifes 7 Sprouted Grains Bread. High in protein and fiber, this flourless bread has 15 grams of carbs and 3 grams of fiber per slice. Flavorful and filling, its perfect for breakfast, especially when toasted and served with poached eggs and berries. Other Food for Life breads and products are also good choices.
- Alvarado St. Bakerys Sprouted Wheat Multi-Grain Bread. This dense, rich bread gets its slight sweetness from molasses and honey. Despite the indulgent taste, it still packs a nutritional punch. Each slice has 15 grams of carbs, 5 grams of protein, and 2 grams of fiber.
Breads that are homemade, available at farmers markets, and made at local bakeries may be higher in fiber and lower in sugar. They will likely be less processed than those on grocery store shelves.
Processed foods are usually digested and absorbed faster. This can raise blood sugar levels.
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Best Bread For Type 2 Diabetes
If you have diabetes, deciding what you should eat can be complicated. Carbohydrates are present in different foods, including desserts, vegetables, fruits, nuts, grains, and bread. Food with lots of carbohydrates can spike your blood sugar levels and potentially cause some complications that you should avoid.
Maintaining a healthy carbs level is necessary since it’s unrealistic to give up carbs entirely. The American Diabetes Association ¹ recommends that people with type 2 diabetes include some starchy foods in a healthy meal plan, but it’s crucial to beware of the portion size. If you have been nervous about your bread consumption, here’s what you should know about bread for type 2 diabetes.
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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?
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Glycemic Index Of Bread
Examining the glycemic response is one way to look at how bread impacts your blood sugar. Glycemic index is a 100 point scale that measures how fast your blood glucose levels rise after eating a particular food. A score of 100 is pure glucose , and anything above 70 is considered high.
White bread has a score of around 70 on the glycemic scale< sup> 2< /sup> as it’s made with refined white flour. The more processed a food is, the more nutrientsâlike fiber and protein, which naturally occur in whole grainsâare removed.
Fiber is a crucial nutrient for blood sugar control because it slows down absorption, and protein has a similar effect. Since white bread is so low in fiber and high in carbs, it’s quickly absorbed and raises blood sugar, but whole grains have a lower GI score since they are less processed, so the nutrients remain intact.
The grains themselves can have fiber, but high-fiber ingredients like chia seed, flaxseed, or even garbanzo bean flour can be added to help reduce the impact on blood sugar even further.
Dont Have Time To Read
- Bread can be consumed by patients with diabetes, but it should be sugar-free and wholemeal-based, viz. multigrain or whole wheat with no addition of maida or refined flour.
- Bread is easily digested and should be combined with any protein such as eggs or vegetables for consumption for patients with diabetes.
- Use Phable Care App to consult Indias leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Lets treat diabetes together.
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How To Choose Good Bread If You Have Diabetes
Look at the nutrition labels to find the best bread for diabetics to stay on top of their diabetic diet! First, you need to find the total carbohydrate and then locate the fiber content. Youll want to maintain your fiber and protein content high if youre trying to lose weight and prevent blood sugar spikes if you have diabetes. Go for a carb-to-fiber ratio of ten-to-one or even better if you go 5 to 1 ratio for the best diabetic bread. Bread has 10 grams of carbohydrates. should include at least 1-2 grams of fiber.
So what bread has the optimal carbohydrate-to-fiber ratio? Begin with sourdough bread made from sprouted grains. Ezekiel bread, for example, is made from sprouted grains. Instead of flour, whole grains are used to make it, so it has a lot of nutrition. This kind of sprouting lowers the glycemic index of bread. So Sprouted bread, rather than the typical flour bread, is the best. Grains are also abundant in zinc, folate, iron, and magnesium just because sprouted bread is unprocessed, and they have a higher nutritional value. Another trick to know if the bread you are eating is healthy is this: If the bread you bought can wait at room temperature for more than two days without betting rotted trash that bread. Healthy bread goes bad quickly, so refrigerate your healthy bread or share with others and consume it quickly.
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