This content originally appeared Daily Health. It was reissued with permission.
by Barbie Cervoni, Rd, Cde
Medical review Lynn Grieger, RDN, CDCES
If you have type 2 diabetes, at some point someone would have been unhappy with your toast and said, “You can't eat it.” For a while, if we ignore this audacity of knowledge, in most cases the statement is simply not true.
Contrary to common beliefs, people with type 2 diabetes can actually eat the moderately appropriate type of bread. As a starting point, American Diabetes Association (ADA) advises that breads made from whole grains, such as whole grain bread, are moderately well for people with type 2 diabetes, but white bread should be avoided.
If you've ever been nervously avoiding bread aisles in supermarkets, don't be afraid. Once you've become familiar with the label, you'll find the healthiest and most satisfying bread.
Related: 11 Vitamin-filled Super Foods for People with Type 2 Diabetes
Read Nutrition Labels – Careful
According to Susan Weiner, rd, cdeco-authors of Diabetes: 365 Tips for Lives GoodReading nutritional labels on packaging breads is essential for several reasons.
- fiber Weiner strongly encourages diabetics to choose high-fiber breads with at least 3 grams of fiber per slice. “Aim for whole grain bread with ingredients like oats, quinoa, and blanc,” she says. “They may have a significant portion. fiberI'll improve it Blood glucose response. ”
- Carbohydrates and calorie count If you are making sandwiches with 2 slices of bread, choose a type that is less than 15 grams (g) of carbohydrates and 100 calories per slice. If the bread is high in carbohydrates and calories, use only one slice in an open-face sandwich (romaine letic leaves or another vegetable can double as the “slice” on top).
- Whole wheat flour and white wheat flour Maria Rodriguez, RD, CDEthe program manager of Mount Sinai Diabetes Alliance in New York City says that you can know if the package package is 100% Whole grains By looking at the ingredient list: “The first ingredient will be called “the whole thing.” You can also search Whole Grain Stamp. ”
Related: 10 ways to better control blood sugar after eating
The healthiest bread you can buy
Whole grain bread is perfect for those who monitor calories and carbohydrates. If you're enthusiastic about the regular version, you have many other options:
- Spelled, flaxseed, chia seeds, almond football bread These can supply a lot of fiber, protein and healthy fats. However, be sure to check the label. These breads can also be high in calories. If your slice contains more than 100 calories, there is one instead of two.
- Whole grain wrap and tortilla Look for wraps with 100% whole wheat, whole corn, whole squirrel, or low-carb (many contain non-GMO ingredients) or try a low-carb high-fiber tortilla. Double the fiber of a carbohydrate and a typical slice of bread,” says Weiner. (Beware of the calories per serving as the wraps and tortillas tend to grow larger.) Sprinkle scrambled eggs for breakfast or fill with lean protein and vegetables for lunch.
- Organic whole grain bread Many companies are now turning organic ingredients into delicious, nutritious breads. Some are especially thinly sliced, which means lower carbohydrates per serving.
- Germinated bread Ezekiel's bread is great for people with diabetes. Instead of flour, these breads are made from whole grains that are beginning to sprout, resulting in a lower blood glucose response. According to a 2012 survey.
- Traditional Pumpernickel Bread Pumpernickel, often made from rye flour and wheat flour, can have a lower glycemic index. for example, According to a 2018 articlehas a glucose index of 50 compared to 71 in the white sandwich bread from Pumpernickel bread. Avoid breads that contain molasses (also used for coloring). This increases carbohydrates and sugar.
- Gluten-free corn, rystoltilla and bread These gluten-free options are not always made with 100% whole grains, but are ideal for those with both diabetes and celiac disease. Again, read the nutrition facts carefully about the ingredients and fiber content.
Bread to avoid
The worst bread for people with diabetes is made with refined carbohydrates such as white flour. The processing of grains to make white flour softens the texture, but it removes fiber, vitamins and minerals, resulting in a higher glycemic index. According to the ADA.
Manufacturers often get more vitamins and minerals lost during processing, but that doesn't increase the fiber content (unless they add it too). Understanding how to read labels can help you avoid breads that contain concentrated flour.
Other types of bread to avoid are those that list sweeteners such as sugar, high fructose corn syrup, dextrose, and molasses among the initial ingredients.
Finally, avoid breads that contain raisins and other dried fruits. These are because they are high in carbohydrates.
dos and nots: Summary
do:
- Select whole grain varieties. The first ingredient on the label must be “whole”. Examples include whole wheat, all oats and whole rye.
- Look for bread containing at least 3 g of fiber per slice.
- If you are using two breads to make a sandwich, make sure each slice is less than 100 calories. If your bread contains more than 100 calories per slice, use one slice for an open-face sandwich.
- Consider low-carb tortillas or pamper nickel. This helps reduce your blood glucose response.
- Bread or low-carb tortillas are combined with protein to reduce and satisfy your blood sugar levels after meals (post-grain) to make them more satisfying. Try nut butter, chopped eggs, or sliced chicken with vegetables.
Don't:
- Do not choose any other options made from white bread or white flour, such as wraps, bagels, rolls, or Italian bread.
- Don't be fooled by the label “multigrain” or “seven grain.” If the first ingredient on the nutrition label is not called “whole,” then it's not whole grain bread.
- Do not eat bread alone without protein. This can cause your blood sugar to spike.
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