Breads For Type 2 Diabetes: What is the Best and Worst Type of Bread for Type 2 Diabetes?
Diabetes is a difficult condition to live with, especially when it comes to eating your favorite bread. Most people who are diagnosed with the condition need to make a few major adjustments to their lifestyle to stay healthy and maintain stable blood glucose levels daily.
Altering your diet is often one of the main changes recommended by healthcare professionals. Dietary changes tend to include reducing unhealthy fats and increasing protein. Many diabetics assume they are meant to give up all carbs but this is not always necessary.
While you should always consult with your doctor about diet plans, there may be some types of carbs that are actually good for you as a diabetic. If you love bread as we do, then you will want to know what kind of bread is the best for your diabetes. We will cover everything from whether diabetics should eat bread at all, to the best breads for people with type 2 diabetes.
Bread and Diabetes
Many assume that people with diabetes should always avoid bread. Some even go on the low-carb keto diet. However, there are actually some cases where bread is appropriate. With diabetes, it is recommended that you eat foods that help you to control your blood sugar levels and maintain a healthy weight.
Too many calories and too much fat can cause blood sugar levels to spike, which can be dangerous for people with diabetes. Diabetics are often encouraged to eat three meals a day that consists of healthy carbohydrates, moderate amounts of protein, fiber-rich foods, and good fats. Foods that contain excessive amounts of saturated fats, trans fats, cholesterol, or sodium can be problematic for diabetics.
While you may think that slice of bread count as “unhealthy carbohydrates,” this is not always the case. Certain low-carb whole-grain bread for diabetics can be safe to eat. Medical professionals usually recommend low-carb breads made with whole grains because these breads contain plenty of fiber and low amounts of refined carbohydrates. Let's look at a few types of diabetic-friendly bread in more detail.
Learn how to read nutrition labels and pay attention to them carefully. Calories, fats, carbohydrates, sugars, fiber are all components that are making bread. But how to truly understand their nutritional value?
Calories - are made up of three macronutrients that provide energy to our bodies. Those macronutrients are carbs, proteins, and fats. Overeating foods rich in calories will result in weight gain. To figure out your target weight, use a calorie calculator. Always choose foods that help you control your blood sugar and maintain a healthy weight.Â
Fats -Â Saturated, monounsaturated, polyunsaturated, and trans fats are the different types of fat. Fat is still not nearly as frightening as sugar. Except for trans fat. Trans fats are chemically modified fats that are well known to be unhealthy. Polyunsaturated fats, such as those found in fish, flaxseeds, and walnuts, are believed to help lower cholesterol and prevent heart disease.
Sodium, also known as salt -Â Too much sodium is linked to high blood pressure. It is super easy to consume too much sodium, especially if you enjoy pre packaged and processed foods. Consult with your health care provider to determine your target sodium range.
Carbohydrates -Â This element shows a total count of carbs per serving. Combining simple, complex, and fiber carbs.
Fiber - Fibre is a required nutrient since it is the sole component that regulates your digestive rate and nutrient absorption from food. These are plant-based carbs that will raise your blood sugar because they are not absorbed into the bloodstream like other carbs.
The whole grain -Â When opposed to refined bread, whole grains loaves with the grain still intact provide more vitamins, minerals, and fiber. To be considered a whole grain, the first ingredient must be "whole," and the product may additionally bear a whole grain stamp.
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.
Whole Wheat or Whole Grain Breads
Because this bread is produced with whole grain, it has a higher nutritional profile and a lower glycemic index. A bread must contain 51% or more whole-grain ingredients by weight per serving to qualify as a whole grain. Many professionals recommend whole grain bread for diabetics because of its high fiber content. It is slightly lower on the glycemic index at 74 since whole wheat bread is made with whole wheat flour. Which does not have the same negative impact on blood glucose levels as refined carbohydrates.
Rye Bread
Rye bread is made of grains compared to white bread. It has fewer calories (roughly 60 per slice) and a much lower GI score at 56-78. When looking for healthy rye bread, you may want to start with pumpernickel, which is on the lower end of the GI index. Pumpernickel bread can have a miraculous effect on your health and well-being if you include it in your daily diet. This nutritious bread is produced with rye flour that has been coarsely crushed and fermented with a sourdough starter. When shopping for rye bread, keep an eye on the ingredients list because some may contain processed sugars, preservatives, and additives.
Blue Corn Tortilla
Tortillas are usually made with white flour but if you are looking for a healthier option for wraps and fajitas, try corn or blue corn tortillas instead as they have a GI of 46. Studies have shown that blue tortillas have 20% more protein than white tortillas, meaning they may be the best wraps for diabetics. Whole wheat tortillas are another alternative to white tortillas, as they have an even lower GI than corn. Be sure to find a brand that uses 100% whole wheat flour.
Flax, Oat Bran Pita Bread
Joseph's Flax, Oat, and Wheat Pita are great options for diabetics. Pita bread works well as a snack or as a base for homemade pizzas. With this brand, you will get 6g of protein and only 60 calories per piece.
Diabetics will benefit from oat bran in particular. Because of its high fiber content, oat bran has been shown to lower the risk of heart disease. Furthermore, its beta-glucan aids digestion by slowing it down, making it easier for your body to digest carbohydrates without generating sugar spikes.
Almond flour bread
Almond flour is a food with a low glycemic index. It contains fewer sugars and carbs than wheat flour. Making the switch to this kind of bread can help diabetics better control their blood sugar levels. Check out this recipe and make your own almond bread.
RELATED:Â Keto chocolate brownies.
What is the worst type of bread for people with type 2 diabetes?
Breads prepared with refined carbs, such as white flour, are the worst for diabetics. According to the ADA, processing grains to generate white flour softens the texture but also removes fiber, vitamins, and minerals, resulting in a higher glycemic index.
Bread that contains sweeteners like sugar, high fructose corn syrup, dextrose, or molasses among the first ingredients is not recommended for people with type 2 diabetes. And watch out for bread that contains raisins or other dried fruit, as these are indicators for the higher carb and sugar content of bread. Very processed low fiber bread is not good for your blood sugar like:
- White bread,
- Waffles,
- French toast,
- Plain white rolls,Â
- White bread toast,
- Pretzels,
- Plain pasta or noodles.
What Are Bread Recipe Ideas For Diabetics?
Rye Bread Open-Faced Sandwich
Rye bread is probably the best sandwich bread for diabetics. Try adding a healthy fat like avocado with some sliced tomatoes, pesto sauce, and a few arugula leaves for a healthy snack or a light lunch.
Blue Corn Tortilla Wrap
Instead of having a sandwich for lunch, swap it for a blue corn tortilla wrap. Throw in some spinach, vegetables, chicken, egg, and maybe even a little cheese.
Flax, Oat Bran and Wheat Pita Chips with Dip
Using Joseph's pita bread discussed above, create crispy pita chips by throwing them in the oven for a few minutes. Then grab your favorite healthy dip and enjoy a tasty, low-carb, high fiber snack. Dips that suit diabetics include:
- Avocado guacamole dip
- Spinach artichoke yogurt dip
- Red pepper hummus
- Shrimp spread
- Cranberry dip
- Onion dip
Try making your dip at home using your own ingredients if you want to keep your dip low in unhealthy fats.
