The #1 Best Bread To Eat If You Have Diabetes Says Dietitian
Getting a diabetes diagnosis can feel extremely defeating, especially when it comes to your diet. Many people assume that having diabetes means they have to give up all of the foods they love, especially carbohydrates. But what many don’t realize is that even something as carb-heavy and delicious as bread can be a regular part of your diet even if you have diabetes!
According to medical board expert Laura Burak, MS, RD, author of Slimdown with Smoothies, and founder of Laura Burak Nutrition, the best bread you can choose for diabetes is whole grain bread.
“Whether you are diabetic or not, I always recommend choosing a bread that is made with whole grain flour,” says Burak. “But beware, bread is one of the most confusing foods on the market.”
Learn more about why Burak believes the best bread for diabetes is whole grain, as well as her advice for how to find the right ones when you’re at the grocery store. For even more healthy eating tips, check out The 5 Best Fruits to Eat If You Have Diabetes.
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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- Whole-grain wheats GI is 54 which is best for controlling blood sugar. It provides B-vitamins, proteins, antioxidants, and minerals.
- Its high fibre decreases cholesterol and the risk of heart disease in diabetics.
- It steadies digestion and glucose absorption, maintaining blood sugar levels.
- Consume whole wheat in chapatis or by adding it to traditional recipes.
- Complex carbs in whole wheat gradually release glucose. Therefore, daytime consumption gives you maximal energy. You can eat chapatis at night as they are high in fibre and, thus, filling.
- Overconsumption impacts intestinal function, causing slow digestion and digestive problems.
- It prevents chronic illness, controls cholesterol levels, slows stomach emptying, and manages weight.
- 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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Diabetes can be managed through oral medications. In addition to insulin, metformin, which is a sugar-reducing agent, is also a common treatment for diabetes. It is considered a first-line therapy for diabetes treatment and is often added to insulin. It is important to know the risks of taking diabetes medications. Some drugs can be addictive, so you must consult your doctor before taking any medication. Your physician can prescribe you an appropriate treatment plan based on your medical history.
Your doctor will prescribe medication and check your blood glucose levels on a regular basis. Your A1c level will be checked every six months and your cholesterol levels will be tested regularly. Your doctor will also look for any signs of retinopathy, which is damage to the nerves in the eye caused by diabetes. You will also be examined for any foot problems. It is important to see a foot specialist regularly. Your feet should be thoroughly inspected for damage to the nerves.
While the first two types of insulin are the most common treatments, diabetes can be treated in a variety of ways. Your doctor may prescribe medications to control high blood pressure, which can protect the kidneys. Other types of medication include aspirin and other types of anti-platelet drugs. If your doctor is concerned about your blood sugar level, you may need to try a different medication. Some medications can cause side effects. Your treatment will depend on what type of insulin you need.
Slice Open A Tomato For Heart
Nothing beats biting into a ripe, juicy tomato and luckily, folks with diabetes dont have to give them up. In fact, tomatoes are ideal for a diabetes diet. Foods such as blueberries and tomatoes with rich coloring can be higher in antioxidants and should be consumed regularly by those with diabetes, says Kaufman.
This superfood may help lower blood pressure and LDL cholesterol, which may lessen the risk for heart disease. A report published in the British Journal of Nutrition from a 10-year study suggested that that lycopene, a key nutrient in tomatoes, may help reduce the risk of heart disease by 26 percent. Keep in mind that your body will be able to absorb more lycopene from cooked tomatoes than from raw ones.
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Ways To Consume Wheat For Diabetes
- Diabetics can eat 2 to 3 whole-wheat chapatis in a meal to boost protein content.
- Add a cup of whole-wheat flour while making paneer besan chilla. This winning combination greatly benefits diabetics. Do cook it in healthy oil like olive oil or rice bran oil.
- Add 100 grams of whole-wheat flour while making bajra methi missi roti for a nutritious diabetes-friendly meal. Bajra has the same moderate GI of 54, while methis GI is 0.
What Are The Healthiest Breads For Diabetics
Are you wondering what kind of bread is OK for diabetics to eat? Luckily, there are plenty of types of bread, and some are healthier than others. White bread is usually around 75 on the GI index. White bread is also problematic for diabetics as it is made with white flour. White flour contains refined carbohydrates, which can lead to a higher glycemic index and interfere with glucose control. Here is a list of the best bread for type 2 diabetes and why they tend to be a better option than white bread.
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Whole Grains Can Affect Blood Sugar Readings Differently Depending On How They Have Been Processed
a) true
b) false
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.
What Bread Is Good For Diabetes
Bread is one of the most commonly misunderstood foods for people with diabetes. Most people with diabetes assume they should not eat bread. This is not true!
As I discuss often, you can absolutely enjoy bread. When you eat bread, choose a type higher in:
- Plant based fat
Then, you should also combine it with other foods that offer fat, fiber, and protein: nut butter, avocado, eggs, etc.
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Tips When Making Honey Wheat Bread Recipe
-If using a bread machine, follow the manufacturers instructions for adding ingredients.
-Bread flour has a higher protein content than all-purpose flour, which gives it more structure and results in a taller loaf.
-Whole wheat flour has less gluten than white flour, so your bread will be more dense. For a lighter honey wheat bread recipe, you can use half whole wheat flour and half white flour.
-If you want a sweeter honey wheat bread recipe, you can add more honey or substitute some of the honey for sugar.
-To make a vegan honey wheat bread recipe, use a non-dairy milk such as almond milk and a vegan butter such as Earth Balance. You can also use honey substitute such as agave nectar or brown rice syrup.
-This honey wheat bread recipe can be made in a bread machine. Follow the manufacturers instructions for adding ingredients and select the whole wheat cycle.
-To make honey wheat rolls, shape the dough into 12-16 balls and place them on a greased baking sheet. Allow the rolls to rise for 20-30 minutes before baking at 350 degrees Fahrenheit.
Creating An Exchange List
In this approach, you will need to group similar foods and substitute them with others to achieve a particular nutritional value. When it comes to bread, it will be on the starch list. Each item in this list contains 15 grams of carbs, 80 calories, and 3 grams of protein.
Therefore, you can exchange one slice with food on the protein list or a high-fiber diet to maintain a diabetes-friendly meal.
Now that you understand different approaches for your diabetes-friendly meal, here are examples of breakfast meal plans you can choose, which include bread:
-
A slice of Ezekiel bread, one poached egg, half a small avocado, and one orange. Total carbs = 39
-
A slice of Dave’s Killer Bread Organic, an ounce of almonds, three-quarters of a cup of blueberries, and 100g of cooked oatmeal. Total carbs = 35
-
Two-egg veggie omelet, half a cup of black beans, a slice of Nature’s Own 100% Whole Wheat, and three-quarters cup of blueberries. Total carbs = 34
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What You Need To Know About Diabetes Is Honey Wheat Bread Good For Diabetics
One of the most common signs of diabetes is excessive thirst. You may also feel more hungry and pee more than usual. Its important to check your blood sugar as soon as you start to notice these symptoms. If your blood sugar drops below 70 mg/dL, you should immediately eat 15 grams of carbohydrates. Then, check it again fifteen minutes later. If you cant eat that much carbohydrate at once, you can try oral glucose.
Despite the many complications of type 1 diabetes, you can still find ways to manage it. By reading about diabetes, youll be better prepared to live a healthy and happy life. You can avoid diabetes by making healthy choices. In fact, there are many treatments available for type 1 diabetes. In some cases, a patient may even experience an improvement in their overall health after the transplant. In some cases, you can even reverse your diabetes through a simple procedure.
Type 2 diabetes is the most common type. Most people with type 1 diabetes have type 2 diabetes. They both require insulin to regulate their blood sugar. If youre overweight, you may have type 2 diabetes. If youre concerned about diabetes, its important to learn about it. Your doctor can provide you with more information on your condition, including tips on how to cope with it. You should never be afraid to ask questions. Just remember, youll have to answer them. Youre not alone.
Does Wheat Bread Raise Blood Sugar
Although the whole wheat variety of bread has less influence on blood sugars than the more refined bread, it is still categorized as a high glycemic food. That means it can raise your blood sugar levels.
You do not need to condemn foods entirely if you have diabetes. While it impacts blood glucose, you can still enjoy eating this food as long as you moderate your portion size and check the products nutritional content.
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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.
Is Honey Wheat Bread Good For Diabetics
No, it is not. While this type of bread is full of nutritious ingredients like fiber and B vitamins, it can also lead to health issues for diabetics.
Honey wheat bread is a high-glycemic food, which means it has a high carbohydrate content. As a result, it can make blood glucose levels spike very quickly after eating. This can cause weight gain, stroke, and other health issues in diabetics.
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Tips For Making This Healthy Whole Wheat Bread Recipe
- Make sure the water really is 110F-120F or 43C-49C because this helps the yeast bloom. The best way to do this is to use a baking thermometer. They’re super cheap and they take all the guess work out of it.
- Yeast blooms best when it’s in the dark. So follow my advice and cover your bowl with an opaque cloth or something that completely blocks out the light.
- Leave the dough somewhere warm to rise. If you live in a warm place and it’s summer, you can leave the dough outside if it’s properly protected. By the stove when you’ve got something cooking and close to a radiator are 2 other great spots.
- Preheat your oven thoroughly. Set the temperature at 350F/175C and do not put the loaves in until it has reached that temperature! This helps ensure the loaves rise properly and get a wonderful crunchy golden brown crust.
- Don’t open the oven for at least 20 minutes once the bread is inside. The whole wheat loaves aren’t going to be ready for at least 40 minutes and if you open the oven door any earlier, you risk ruining all your hard work.
Making Low Carb Breads At Home
Baking breads at home is going to be your best option. And its actually very easy to do if you know how.
For instance, we have a wholemeal bread where you put all the ingredients into a food processor, blend, pour into a loaf pan and bake. Easy prep, easy cook. And best of all, its just 1 gram net carbs per slice!
Since low carb breads use almond flour, flaxseed meal, coconut flour, and sesame flour, it can be an expensive trial and error because you cant use low carb flours in the same way as you do regular wheat or gluten free flours.
Thats why we created the Low Carb Breads Masterclass for our members it takes the guesswork out of making low carb breads at home and provides over 30 recipes and cooking classes to choose from. You can whiz up low carb breads you and the family enjoy, without wasting any ingredients!
Another example is our 3 Minute Bun. It is ZERO net carbs and can be loaded with any of your favorite fillings.
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If You Have Diabetes It Is Best To:
a) avoid grains altogether
b) eat them only occasionally
c) include them on a regular basis
Correct answer: Its a fallacy that people with diabetes should avoid grains, says Joanne Lewis, a registered dietitian and certified diabetes educator, and director of healthy eating and nutrition programming at Diabetes Canada. This misconception stems from the fact that grains contain carbohydrates, and carbohydrates raise blood sugar levels. The key is to choose healthy grains that offer health benefits, and avoid highly processed and refined grains.
Is Honey Different From Other Sweeteners
Honey is a sweetener. Itâs also called an âadded sugarâ on food labels because it isnât naturally part of other foods. Instead, you add it to food in order to sweeten them. Honey is a source of carbohydrates. Those carbohydrates mostly come from glucose and fructose, which are simple sugars.
Per tablespoon, honey has:
- 0.06 grams of protein
- 0.04 grams of fiber
It also contains vitamins and minerals like potassium, calcium, zinc, and vitamin C, and antioxidants. But not in amounts that are significant, so donât look to honey as a major source of these nutrients.
Honey is different from white or âtableâ sugar because sugar doesnât have any vitamins and minerals. Honey has a lower glycemic index than sugar, too. The glycemic index measures how quickly a carbohydrate raises blood sugar levels. Honey has a GI score of 58, and sugar has a GI value of 60. That means honey raises blood sugar quickly, but not quite as fast as sugar. Still, itâs not a big difference.
Thereâs not likely to be a benefit to swapping sugar for honey if you have diabetes, since they affect your blood sugar in similar ways. If you do choose to eat honey, make sure you know how much youâre getting. Foods that have honey in their name or sauce may contain more honey and carbohydrates than you realize. That can negatively affect your blood sugar and your ability to take the right amount of insulin.
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