5 Worst And Best Breads For Diabetes

many health experts say we should all be drastically cutting down on our carbs specifically those satisfying but sugar-rich breads and anyone worried about diabetes has probably asked can i still eat bread how much or how little bread you eat is up to you but everyone should be aware that any bread will add sugar to your bloodstream however there's a big difference in how your body reacts to this bread versus that bread don't leave without clicking the link below to grab your free copy of superfoods for diabetics and episode 1 of that diabetes documentary and do not change the channel it's time to reveal the worst and best breads for diabetes bread it's soft it's delicious it's loaded with sugar usually bread tends to be made with wheat flour and that flour tends to be very starchy starch is converted to sugar as you digest your bread that means there's always some amount of natural sugar found within the flour of your bread usually about 1.5 to 2 grams of sugar per 100 grams of flour but most any bread also contains added sugars bread makers use added sugars to feed the yeast this helps quicken the rising process added sugar is also used in bread to absorb some water which makes the bread softer traditional white breads from ciabatta to brioche to that crunchy focaccia can contain significant quantities of sugar while also supplying very little fiber content that can be a dangerous combination if you are worried about better managing your glucose levels for example two slices of white bread can load your system with 200 calories almost 40 grams of carbs but only one gram of fiber that means those two slices will spike your blood sugar in a matter of minutes but it's not just white bread that can overload your system with sugar some breads are advertised as healthy choice options but did you know that most of these products will actually still contain a high amount of added sugar you may think that a bread labeled as multi-grain automatically makes it healthy but multi-grain only means that it contains at least one percent of multiple grains it does not mean that the bread is made from whole grains so breads labeled as multi-grain can still be heavily processed and low in fiber content gluten-free breads may also peak your interest but gluten-free breads still contain a large carb load in fact when gluten is removed from these types of bread this may actually make the bread higher in both carbohydrates and calories enriched bread is also heavily processed this process removes many minerals and vitamins but leaves the sugar content so enriched breads may actually create the same insulin response you'd get with most any typical white bread another bread product to be wary of is your traditional bagel these donut-shaped breakfast staples are lower in fat than some other baked goods but because they are so dense just one quarter of a bagel will supply you with the same carb load as a full slice of bread in general just because a bread looks healthy does not make it so many brown breads are loaded with sugar they're simply made with brown food coloring to trick you into assuming that bread is healthy the first thing you should do when shopping for packaged bread is to study the nutrition label be mindful of any bread products ingredients and check that it doesn't contain a high amount of added sugar ingredients be sure to look at the total carbohydrate and fiber contents you want to keep your carbs low and your fiber content as plentiful as possible try going for a carb to fiber ratio of 10 to 1 or lower that means for every 10 grams of carbohydrate that bread should contain at least 1 gram of fiber and many nutritionists now recommend seeking out bread with a 5 to 1 carb to fiber ratio in general seek out breads which contain at least 3 grams of fiber per slice don't forget to hit the like button and subscribe to our channel to keep up to date with our other diabetes and nutrition videos also click that magical link in the description below so you can claim both of your two free gifts superfoods for diabetics and episode 1 of that diabetes documentary so what types of bread will give you the best carb to fiber ratios start with sprouted grain breads sprouted grain breads like ezekiel bread forego the flour and are instead created using whole grains which have begun sprouting that means this variety of bread will have a lower glycemic load than traditional flour breads sprouted grain breads are also loaded with quality nutrients like iron zinc folate and magnesium just be aware that the generally unprocessed nature of these breads means that they will go bad quite quickly so best to leave these lobes in your fridge or freezer seeded and nut flour breads like flax seed chia seed and almond flour breads will supply you with a good amount of dietary fiber protein and fat just make sure to look at the nutrition label before choosing one of these breads because they may contain a higher amount of calories 100 whole grain breads are also high in dietary fiber this fiber can help you feel fuller quicker a truly 100 whole grain product will supply you with the entire grain that means it contains the bran or the outer layer of the grain the endosperm which is the starchy middle layer of the grain and the germ or the nutrients rich inside of the grain this ensures that 100 whole grain breads are rich in nutrients and vitamins in fact recent studies have shown that 100 whole grain bread products can actually decrease your diabetes risk whole wheat bread is simply one type of whole grain bread product but whole wheat breads can still be more processed and less healthy than some whole grain breads check their nutrition labels and watch out for ingredients like refined or enriched flour sourdough bread is long fermented which produces acetic acid acetic acid the main ingredient in vinegar has been shown to lower blood sugar levels in fact a recent study showed that test subjects had the slowest and lowest insulin response when eating sourdough bread compared to white and whole wheat breads pumpernickel bread is made with a sourdough starter so just like sourdough bread it will contain that beneficial acetic acid pumpernickel is low glycemic and can contain up to eight times as much resistant starch as breads made with wheat or barley resistant starch much like fiber does not digest quickly this means that pumpernickel bread won't spike your insulin levels just look at the nutrition label to check that it doesn't contain any added sugars like molasses but no matter the bread you choose you're most likely eating your bread with other food that means you can pair certain types of food with your bread to lower the overall glycemic load if you are making a sandwich use quality protein fiber and fats for your filling go for hummus grilled chicken leafy greens scrambled eggs even a small amount of mozzarella cheese these foods can actually slow your body's insulin response to the carbs from your bread so there you have it any bread will contain sugar but if you just need that bread fix you can definitely do your body a favor by choosing breads like 100 whole grain sprouted grain pumpernickel or sourdough over white breads enriched breads or bagels and no matter what make sure to pair your bread choice with healthy proteins fats and fiber to slow your body's insulin response your health and your bread is in your hands for more information about which breads to choose and which breads to avoid click the link in the description below and grab both of these two free gifts also be sure to like this vid and subscribe to the diabetes smarts channel we're releasing more fun and informative diabetes related content each week thanks for watching and have a happy and healthy day [Music] you

Channel: Diabetes Smarts Program

Views: 509,403

Keywords: bread, diabetes, blood sugar, insulin, carbs, added sugar, insulin response, glucose, type 2, white bread, wheat bread, enriched bread, 100% whole grain, whole wheat, sourdough, pumpernickel, diabetes smarts, bran, multi-grain, sugar, food pairing, protein, fat, fiber, gluten, gluten-free, nutrition label, total carbohydrate, processed foods, resistant starch, starch, flour, sprouted grain bread, seeded bread, nut flour

Id: wf75o44Eha0

Length: 11min 4sec (664 seconds)

Published: Fri Jul 24 2020