HomeWEIGHT LOSSFind the Right Kind of Bread for Diabetics

Find the Right Kind of Bread for Diabetics

The question of whether bread is suitable for people with diabetes is a common one. Well, one can definitely enjoy roti if they eat it in moderation in the right amounts. Whole grain bread can be part of a healthy diabetes diet, except in cases where your doctor recommends otherwise. Multigrain bread is also a good option for diabetics as it contains high fiber levels, which help maintain healthy blood sugar levels.

People with diabetes have a range of healthy bread options that can help them control blood sugar levels and maintain their weight. The key is to choose the right type of bread considering carbohydrate, glycemic index and fiber content.

types of bread

Despite its bad reputation in today’s health-conscious society, bread has been an essential part of the human diet for centuries. One of the oldest food items, bread, was made in the Neolithic period. It is a baked and leavened food made using basic ingredients like flour, water and yeast.

Studies have shown that consuming bread in moderation does not lead to weight gain. Instead, bread can be a source of essential vitamins and minerals and help provide the body with extra energy. The results suggest that two slices of whole wheat bread can be added to their daily diet, even if they have diabetes.

Today, bread comes in a variety of types, sizes, shapes and textures. Furthermore, there are an infinite number of combinations of different flours and ratios of ingredients to make bread. ,

Which bread is good for diabetics?

white bread

White bread is made from flour that uses only the endosperm. Because it lacks the bran and germ, white bread has a lower fiber content. The flour used is maida or refined wheat flour, which has high fat, GI and calories, making it unhealthy for people with diabetes. Furthermore, the refined starch in white bread is a sugar substitute and impairs glucose control.

gluten free bread

Gluten-free bread is an ideal option for people with celiac disease, gluten sensitivity and other wheat-related sensitivities. Gluten is a protein in grains such as wheat, barley and rye and is absent in gluten-free breads. Also, if you have diabetes and suffer from any of these digestive issues, gluten-free bread is a more suitable option.

Be aware that some gluten-free bread brands may contain added sugar, fat and salt to enhance flavor. Therefore, it is important to always look at the ingredients list.

wheat bread

Whole wheat bread is suitable for people with diabetes, as it helps control blood sugar levels. One study showed that consuming 180 g/day of bread for three months reduced blood sugar levels, due to its fiber content. Additionally, it has a glycemic index (GI) range of 56 to 59, which has a moderate effect on blood sugar.

Whole grain, wheat bread retains all of its essential nutrients, such as the bran, germ and endosperm. The USDA states that one slice of wheat bread provides 3 grams of dietary fiber, which makes up 10% of the daily value.

Whole wheat bread usually contains fewer calories than white bread. Therefore, it may be beneficial for those trying to lose or better manage their weight. However, the calorie and fiber content of different brands of whole wheat bread can vary.

Nutritionists recommend looking for labels that say 100% whole wheat to be sure they’re getting the full health benefits. For people with diabetes, it is generally healthier to eat 100% whole wheat bread.

However, people with Crohn’s disease, ulcerative colitis, diverticulitis or gastroparesis may find that white bread is a better choice.

Brown bread

Most people often confuse brown bread and whole wheat bread. However, they are quite different. Brown bread is a mixture of refined and whole wheat flour, to which ingredients such as caramel are added for color. Brown bread does not contain the bran, endosperm and germ that are found in whole grain breads. Therefore, it is nutritionally inferior in vitamins, proteins, fats and carbohydrates.

Brown bread can be beneficial for diabetes when consumed in moderation. Whole wheat is the primary ingredient in most brands of brown bread. It consists of 80% whole wheat flour, with traces of maida.

According to USDA data, one slice of brown bread provides 2 grams of dietary fiber. However, before buying brown bread it is important to check the ingredients to make sure it is made from whole wheat.

High Protein Bread

High-protein breads are made from the same ingredients as protein powders. These ingredients include whey protein isolate, pea protein, soy protein and egg white protein. Additionally, some brands use almond flour or chickpea flour.

High-protein breads are an excellent selection for people with diabetes who follow a plant-based diet. Additionally, it is ideal for competitive athletes with diabetes, as they typically require more protein than the general adult population.

sourdough bread

The fermentation process of sourdough bread makes it antidiabetic. Research shows that this is due to the microbial stress created by the fermentation process. As a result, it is a better option for people with diabetes than traditional bread. Similarly, just as Pumpernickel Bread uses a sourdough starter, it is also beneficial for people with diabetes.

Ezekiel bread

Ezekiel Bread is known for its low-GI score of 36, which makes it diabetic-friendly. It is rich in sprouted whole grains like wheat, oats, barley and millets. Bean sprouts are also added to some brands of Ezekiel bread. The ingredients in bread promote satiety and help stabilize blood sugar levels, preventing them from rising too quickly.

HealthifyMe Note

There are many varieties of bread, depending on the type of flour and other ingredients used. If you have diabetes, it is better to avoid white bread, which contains refined carbohydrates, and opt for authentic whole grain bread, wheat bread, Ezekiel, sourdough or pumpernickel bread. The best approach for people with diabetes is to buy bread with high fiber flour, low GI and no added sugar.

How to make bread a part of your diabetes diet?

When adding bread to your diet, make sure it is part of a nutritious, balanced diet. If you’re eating bread, pair it with a healthy fat and a lean source of protein. Doing so can help control your blood sugar while consuming carbohydrates. Healthy options to pair with bread include avocados, eggs, nut butters, chicken, turkey and high-fiber vegetables.

Your blood sugar response to eating bread can vary greatly depending on your gender, body weight, existing health conditions and age. Everyone is different, and therefore carbohydrate intake requires customization. Since not all carbs affect everyone the same way, the HealthifyPRO Continuous Glucose Monitoring (CGM) device can be a helpful tool in helping you make the best carbohydrate choices.

A continuous glucose monitor (CGM) can provide 24-hour tracking of your blood sugar levels. This can be used to reveal how their body reacts to food, daily activities and other situations. For example, it can show how your blood sugar behaves when you consume wheat or multigrain bread, or how white bread might affect your levels.

conclusion

Bread can still be a part of a diabetes-friendly diet, but it’s important to choose the type of bread. Opt for breads made from whole grains, such as whole wheat or multigrain, as opposed to refined or processed flours, which have little or no nutritional value. Additionally, pair bread with a protein source such as eggs or vegetables, as this helps stabilize your blood sugar levels. The high fiber content in wheat-based breads or multigrain breads is also beneficial, as it helps maintain healthy blood sugar levels.

For further advice, consult a HealthifyMe nutritionist to determine the right serving size and how to incorporate bread into your meal plan.

secondary source

1. Kourkoutas, Lambrini, and Koukourikos, and Iliadis, and Ouzounakis, and Monios, Alexandros, and Saloglido,. (2017). Bread and health. Journal of Pharmacy and Pharmacology. 5. 10.17265/2328-2150/2017.11.005.

https://www.researchgate.net/publication/321342781_Bread_and_Health

2. Nazri, J., Yadgari, N., Khodum, S., Almasy-Hashian, A., and Amini, S. (2010). (2021). Effect of whole-wheat bread consumption on FBS, HbA1c, and blood lipids in patients with type 2 diabetes. Preventive Nutrition and Food Science, 26(3), 269–274.

https://doi.org/10.3746/pnf.2021.26.3.269

3. Data by US Department of Agriculture. Data Type: Branded | Food Category: Bread & Buns | FDC ID: 542640|

https://fdc.nal.usda.gov/fdc-app.html#/food-details/542640/nutrients

4. Data by US Department of Agriculture. Data Type: Branded | Food Category: Bread & Buns | FDC ID: 2278024 |

https://fdc.nal.usda.gov/fdc-app.html#/food-details/2278024/nutrients

5.Shivamaruthi BS, Kesika P, Prashanth MI, Chayasut C. A mini review on antidiabetic properties of fermented foods. Nutrients, 2018;10(12):1973. Published 2018 Dec 13. doi:10.3390/nu10121973

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316541/

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