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Best and Worst Bread for Type-2 Diabetes
Health is wealth and we cannot compromise with it at any cost. Type 2 diabetes is the most common form of diabetes and doctors always recommend diabetic people eat foods that help them to control their blood sugar.
Bread has a special place in our meals. May it be a mouth-watering combination of omelette and bread or a healthy meal like a sandwich. However, type-2 diabetic people may prefer to stay away from bread as they fear blood sugar level fluctuations. The American Diabetes Association (ADA) has claimed that people with type-2 diabetes can include starchy food items like bread in their meals provided they choose the right bread and portion size.
Factors to Consider While Choosing the Healthiest Bread
Many diabetics may believe that they have to sacrifice consuming carbohydrates but this is not always required. Before proceeding to know about the best and not-so-healthy bread options for type-2 diabetic people, let us understand the useful guidelines which may help to choose the most nutritional and healthiest bread.
High fibre improves the glycemic response in diabetic people and one may be able to avoid a sudden increase or drop in blood sugar levels. Every bread slice should contain at least three grams of fibre.
Doctors as well as dieticians usually recommend low-carbohydrate bread prepared with whole grains in their dietary plan. It is advised to choose bread that has no more than 15 grams of carbohydrates per meal. This bread contains high fibre and low amounts of refined carbohydrates.
Too many calories and too much fat can cause blood sugar levels to fluctuate, which can be unsafe for people with type 2 diabetes. Always ensure that each slice has less than 100 calories. If the bread contains more than 100 calories per slice, use only one slice and try having an open-faced sandwich.
Calories, fats, carbohydrates, sugars and fibre are all vital components that are used in making bread. However, it's really important to understand their nutritional value. Nutrition tables on the packaging of the bread specify the quantity in which the above-mentioned components are used to make that respective loaf. Being aware of the packaging and labelling of bread can assist people to choose a suitable variety of bread.
The glycemic index (GI) is a measurement of respective foods and their effects on blood sugar. The three basic types of the glycemic index are low, medium, and high. It's always important for diabetic people to choose low-GI products.
Now that we have understood the important factors to be considered while choosing the best bread, let us find out the best types of bread for type 2 diabetic people.
Best Bread for Type-2 Diabetes
Choosing the right bread is the key to successfully implementing dietary changes for a healthy lifestyle.
Whole Grain or Whole Wheat Bread
Bread must have 51% or more whole grain ingredients by weight per serving to be eligible as a whole grain. Type 2 diabetic people can choose for 100-percent whole-wheat, whole-corn, whole-rice, or lower-carb bread. Furthermore, organic whole-grain bread can also be an ideal choice which provides the right quantity of vitamins, minerals, and fibre.
Sprouted bread is made with whole grains that have begun to sprout and so have a lower glycemic response. Moderate consumption of sprouted bread can minimise the risk of sudden increases or decreases in blood sugar levels.
Gluten-free bread isn't always made with 100 per cent whole grain, but it may be considered an ideal choice of bread for people who have both diabetes and celiac disease. This bread avoids the risk of an allergic reaction as well as lowers the risk of a sugar level increase.
Rye bread is made of grains and one of the most popular rye bread is pumpernickel bread. It is made with rye flour that has been roughly crushed and fermented with a sourdough starter. Always check the ingredients list before purchasing rye bread because some may contain processed sugars, preservatives, and additives which may not be suitable for diabetic people.
Blue Corn or Whole Wheat Tortilla
Corn or blue corn tortillas can also be consumed in moderate quantities as they have a comparatively low GI of 46. Studies have proved that blue tortillas have 20% more protein than white tortillas, and hence, they may be the best wraps for diabetics. Whole wheat tortillas are another substitute for white tortillas, as they have an even lower GI than corn. Check the nutrition table before purchasing a whole wheat tortilla to ensure that it is made of 100% whole wheat flour.
Flax, Oat Bran Pita Bread
The high fibre content of oat bran pita bread makes it a perfect choice for a pizza base and other snacks. This bread has been preferred by people as it reduces the risk of heart disease. Moreover, its beta-glucan helps the digestion process by slowing it down and making it convenient for the body to digest carbohydrates without generating sugar spikes.
Almond Flour Bread
Almond flour contains less sugars and carbohydrates than wheat flour and is a food with a low glycemic index. Switching to this variety of bread can help diabetic people to manage and have better control of their blood sugar levels.
There are many varieties of bread available in the market; however, type-2 diabetic people should avoid consuming certain varieties to maintain optimum sugar levels.
Bread to Avoid
The worst bread for people with diabetes is the one which is made with refined carbohydrates like white flour. During the process of giving a soft texture to the white flour, the fibre, vitamins and minerals are washed off. This results in a higher glycemic index and puts people’s health at high risk.
Additionally, diabetic people should avoid the bread that lists sweeteners like sugar, highfructose corn syrup, dextrose, or molasses among the top ingredients in the nutrition table. Also, bread that contains raisins or other dried fruit is higher in carbohydrates and should be avoided by diabetic people.
Multigrain, seven-grain or nine-grain bread should be avoided as well, because the bread is made in refined white flour and the grains are only used on the crust of the bread. Read the utrition label on the packaging carefully before buying whole-grain bread. If the first ingredient on the label doesn’t say 'whole', it’s not whole-grain bread and should be avoided.
Type-2 diabetics should shun eating food items like waffles, French toast, plain white rolls, white bread toast and pretzels which are generally made from low-fibre bread and are not good for blood sugar.
Nutrition plays a central role in type-2 diabetes control. Low-carbohydrate or whole-grain bread may be one of the healthiest food options in a diet plan along with medication. Type 2 diabetics can manage their blood sugar levels by eating bread and at the same time continue to relish their taste buds. Whether a diabetic chooses whole wheat, whole grain, organic, or gluten-free variety, bread can still be an important component of the food plan if chosen wisely.
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