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.
Breads To Break Up With
Remember simple carbs? Breads made with refined carbs spike your blood sugar and arent good for anyone especially peeps with diabetes.
Whats more, they contribute nothing to the relationship because processing strips away the good stuff, like fiber, minerals, and vitamins.
Swipe left on breads that list sweeteners like sugar, high fructose corn syrup, dextrose, or molasses among the first ingredients.
And watch out for breads that contain raisins or other dried fruit, as these raise the carb and sugar content.
To help you avoid some truly regrettable hookups, stay away from these:
Pillsburys Date Quick Bread and Muffin Mix
Loaded with refined flour and sugar, this stuff has 28 grams of carbs, 14 grams of sugar, and just 1 gram of fiber per serving.
With ingredients as cheap as its price, this bread should be benched for good. High fructose corn syrup is third in the ingredient lineup, followed by a bunch of unpronounceable chemical additives. It has 13 grams of carbs, 2 grams of added sugar, and 0 fiber per slice.
Jiffy Corn Muffin Mix
With 28 grams of carbs, less than 1 gram of fiber, and 8 grams of sugar per serving, this popular cornbread mix is bad news for diabetes. Cant quit cornbread? Try making a healthy homemade version instead.
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?
Following are the ingredients rich in fiber that will keep your blood sugar from spiking rapidly and maintain it over time:
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What Kind Of Bread Can A Person With Diabetes Eat
Often the question is can a person with diabetes eat bread? And you have probably gotten a lot of mixed information about this question.
Are you ready for the answer?
It depends but more often than not the answer is very much YES! It is all about finding a great bread that you enjoy and does not cause your blood sugar to rise.
As always, become best friends with your meter before testing out a new food to see how your body reacts. Using the following criteria will help you determine which breads will work for you and your body!
100% whole grain
Fiber is your best friend when it comes to avoiding that blood sugar spike. To get the most fiber find a bread that is 100% whole grain. You will know its a great choice if the first ingredient says whole. For example, the label should read whole-wheat flour or any other grain like whole oats.
2 grams of fiber or MORE
Again, fiber is your best friend! Not only will it help slow down sugar absorption but it will also help improve yourgut bacteria and keep you full for longer!
0 grams of trans fat
Most breads have removed trans fat from their ingredients but its best to double check!
Less than 300 mg of Sodium
That is per serving folks! So if one slice has 150mg of sodium, you can add another slice and still be under 300mg of sodium.
Look at the total carbohydrate count
If you find a large slice that you cant resist try making an open faced sandwich with just one slice of bread!
Check serving size
Effects Of Wheat Bread On Blood Sugar Levels
glycemic index is one way of measuring how the impact of a food on blood sugar levels. Foods that have a high glycemic index value cause a rapid and significant increase in blood sugar levels.
Foods that are classified as high on the glycemic index value are those with a value of 70 or more. Regular bread is included in the category of foods with a glycemic index value.
Meanwhile, whole wheat bread had a moderate impact on blood sugar levels. The glycemic index value of whole wheat bread ranges from 56 to 59. For foods that have a low glycemic index value, it usually has a value range below 55.
As a diabetic, Diabestfriends are advised to choose foods with low to moderate glycemic index values. This helps prevent drastic increases in blood sugar levels, and keeps blood sugar levels stable after heavy meals and throughout the day.
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Best Bread For Diabetics To Eat
When it comes to choosing the best bread for diabetics to eat, there are a variety of options. People can also bake their own bread by choosing any diabetic bread recipe. We are listing a few of the best choices in bread that diabetics can have without worrying about raising their blood sugar levels.
Before buying any type of bread for diabetics, ensure that the bread contains:
- 150 or fewer calories
- 30 grams or less of carbohydrates
- 3 grams of aggregate fat
- 1.5 grams or less of saturated fat
- 0 grams of Trans fat
- 300 mg or less of sodium
- 2 grams or more of fiber
Here is the best bread for diabetics to eat:
The Best Bread Brands For Diabetics
And finally, here is a list of bread brands to try out!
* Dave’s Killer Bread
- Dave’s has many different options to choose from! The Thin sliced breads are great for sandwiches.
- You can grab them at most health food stores and Target or order online here )
* Sara Lee Delightful Healthy Multi-Grain Bread
- 2 slices equal 90 calories, 18 grams of carbs, and 5 grams of fiber!! Whoop Whoop!
- You can find this at most grocery stores
* Nature’s Own Sugar-Free Bread
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Risks Of Over Consuming Toast For Diabetes
More vitamins, minerals, and fiber are found in whole grains than processed grains. However, too much whole-wheat bread can pack on the pounds. Therefore, include your toast consumption when calculating your daily calorie budget.
Acrylamide, a chemical generated in starchy foods during high-heat cooking methods like roasting, baking, and frying, is found in burnt toast. Although animal studies suggest that ingesting significant levels of acrylamide increases the risk of cancer, human research has shown inconsistent findings.
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Why Choose Rye Bread
There are a number of good reasons why people should choose rye bread, even those who may not suffer from type 2 diabetes. Overall, it is a much better bread for the body and provides plenty of carbohydrates that are necessary for the energy we need, but it does not spike the blood sugar like wheat bread which is very important.
For those with type 2 diabetes, this is a very good bread that is a marvelous alternative to wheat and can provide many good nutrients as well. For those who are looking for a substitute to wheat products, rye bread is one of the best.
Whole Wheat & Rye Bread And Diabetes
But, when you take the whole grain and grind it into a flour, it changes the way your body digests it. This mainly happens because the bulky fiber component of the grain gets broken down, meaning less digestion for you as a diabetic that means higher blood sugar spikes.
Have you heard of the glycemic index before?
The glycemic index is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating.
High GI foods rapidly effect blood sugar, while low GI foods have a slow digestion and absorption and produce a more gradual rise in blood sugar. Below 55 is considered low GI. So the lower a food is the better, and the higher it is the faster it affects blood sugar and the worse it is for you as a diabetic.
So now we can look at the GI of both a whole wheat kernel and whole wheat flour as an example. Whole wheat kernels are 30 and whole wheat flour is 71 .
What this really means is that whole wheat bread really isnt that great.
Your best bet when it comes to rye bread is pumpernickel bread its made from whole rye grains and is a low GI of 41-46. But, pumpernickel bread isnt exactly a sandwich type bread, and has its own pungent flavor, too.
Lets check out some more GI levels:
- 100% wheat white bread 85
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We Take Look At How Sourdough Fermentation Changes The Way Our Bodies Take Up Carbohydrate
Over the last few years, awareness of diabetes has risen as the condition has affected more and more people. Increasing levels of type 2 diabetes are being linked to rising levels of obesity and more sedentary lifestyles, and the impact of this on individuals and the health service is making headlines. Dr Elisabeth Philipps, our in-house nutritionist, says that she receives a lot of enquiries from people with diabetes, asking for information and advice on whether they can include sourdough bread in their diets. There is a growing body of evidence suggesting that sourdough can not only be enjoyed as part of a balanced diet, but that it can also help with managing blood sugar levels crucial when dealing with diabetes in addition to other health benefits. Its an area that we at the Sourdough School have been researching in some detail, reading the scientific publications, using the shared clinical knowledge and expertise of Dr Elisabeth and Dr Alex Davidson, our in-house GP, as well as talking to other respected people involved in pushing forward our understanding of the link between diabetes and diet.
Some of the people with diabetes who we speak to have been looking into low-carbohydrate diets as a way to control blood glucose levels. Dr Alex notes that diet is one of the key ways diabetics can help to control their sugar levels, and this is always her starting point with the diabetic patients she sees, as simple changes can make dramatic improvements.
How Many Slices Of Multigrain Bread Can A Diabetic Eat Per Day
Each slice of multigrain bread contains lesser calories and carbs as compared to regular white bread. So you can have more slices of multigrain bread than white bread.
But there is a specified healthy limit when it comes to multigrain bread for diabetic patients.
The safe amount of bread portion for multigrain bread for diabetes is 7-8 slicesin a day. This good number as 7-8 slices are satisfactory enough for a meal or even for a days allowance.
When it comes to white bread made from all-purpose flour, one must restrict oneself to only 3 slices per day. This is because white bread has more calories and carbs that can raise your blood sugar levels rapidly.
On the other hand, you can have more slices of healthier bread alternatives such as whole wheat or multigrain bread. You can top your bread with healthy spreads or make a veggie sandwich that is rich in fiber for added benefits.
It is better if you dont resort to bread daily, even if it is multigrain bread. You can consume bread every alternate day. For more safety, you can even consult your doctors about your daily limit for bread consumption, as they might have more clarity about your diabetic health levels.
It is best to stick to the suggested portions and prevent overdoing the quantities to ensure that there are no risks caused to your sugar levels and health in general.
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Whole Grains Can Affect Blood Sugar Readings Differently Depending On How They Have Been Processed
Correct answer: Choosing steel cut or rolled oats over instant oatmeal is an example of grains with a lower glycemic index, says Toups. The glycemic index is a measure of how quickly a food is digested in your body when the food takes longer to digest , that releases a slower and steadier rate of sugar into your body. When grains are highly processed , they have a higher glycemic index as they are more quickly digested.
You Can Tell Whether A Bread Is Whole Grain By:
a) its colour
b) the ingredient list on the package
c) the name of the product
Correct answer: It is easy to be fooled by the colour or the name of the bread. Caramel colouring can be added to the bread, which will make it darker looking, while the names of breads may make you think they are whole grain. For example, multi-grain may simply mean that there are a variety of grains included but they may all be refined. Check the ingredient list to be sure . Also, since ingredients are listed in descending order by amount, look for products where the first ingredient is a whole grain.
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Why Choose Whole Grains?
When grains are refined, the fibrous outer layer and the nutrient-dense core are removed, leaving only the starchy endosperm. But the bran and germ are where most of the nutrients can be found.
Breads made with whole grains include all parts of the grain, and are a great source of B vitamins and satiating fiber. The problem is, not all breads marketed as whole-grain breads are made from whole grains.
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Don’t Judge a Loaf By Its Color
Though most whole-grain bread is brown in color, not all brown bread is made with whole grains. You’ll need to look at the labels and ingredients list to be sure. Packages that boast claims like “made with whole wheat” or prominently display words like “multigrain” or “wheat” don’t necessarily contain bread made using 100 percent whole grains. Products with these terms may contain some whole wheat, but may be made with predominantly processed grains.
Zero In on the Ingredients List
To know whether your loaf really contains whole grains, you’ll need to check the ingredients list. The first ingredient should be “whole-wheat flour” or another grain with the word “whole” before it . Avoid breads with “enriched wheat flour” or “wheat flour” as the first ingredient-these terms indicate refined grains. Also avoid breads that contain high-fructose corn syrup and artificial flavors and preservatives.
Check the Serving Size
Know Your Numbers
- 22g carb
Low Carb Bread Options From Netrition
Netrition is another great online store to purchase low carb goods from. If you live in the US, they have a flat rate shipping cost of $5.99, which is much cheaper than Amazon. They also ship worldwide, just make sure to check the shipping guide.
Another great thing is their prices for items are much cheaper too. For example, remember the Mama Lupes Low Carb Tortillas from Amazon were $11.98?
Well, you can get them from Netrition for just $3.89 per pack!
The MiRico Low Carb Bread is $6.39 per loaf, with 3 g net carbs per serve, so if you buy a few loaves at a time it wont cost anymore in shipping so it makes the cost fairly reasonable. MiRico also have low carb bagels, and low carb tortillas too.
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