Yeah... bread! It sure is impossible to avoid, isn't it? We eat it so much, it almost
feels as essential as water or air. After all, we've been eating
bread for over 14,000 years! But by now you probably know that this inescapable
food can be detrimental to your health. Most types of bread are high in carbs
and contain significant quantities of added sugar. And most nutritionists believe that
bread is a main villain of the diabetes epidemic. So...does that mean you must ditch the
dough and go without this global staple? No! Well... not exactly. You may need to
re-think your old bread habits, but don t fret just yet. There are exciting alternatives
which not only won t spike your blood sugar, they can also supply some amazing health benefits!
That's right! We're about to unveil 8 diabetic-friendly bread
choices and bread replacements. But first, we'd love if you hit that
like button, and why not subscribe to our channel? We're Diabetes Smarts, and we've
got 2 exciting free gifts coming your way! Stay tuned to discover how you can grab both.
Now, don't be a wise-guy! It s time to cough up the dough, because we've got...
The 8 Best Bread Alternatives For Diabetics. Ahhh, that magical, fluffy white bread. How
many sandwiches have you made with this classic? Probably too many to count. But by now you most
certainly know that white bread is high-carb, high-sugar, and high on the glycemic index.
This means that white bread isn't a great option for those worried about diabetes.
Plain old unassuming white bread is actually highly processed and made from heavily refined
flour. It's also usually loaded with added sugar content. Indeed, it's considered
to be one of the worst types of food you can eat if you re battling a diabetes diagnosis.
Even if you re not diabetic, simple carbohydrate, sugar-laden breads can add on the pounds and
raise your risk of developing type 2 diabetes. The good news is that there are still certain
varieties of bread and bread-like products which can be beneficial to your health.
That's right, even if you re struggling with erratic glucose levels,
bread can still be on the menu. So, without further ado, let's count down
The 8 Best Bread Alternatives for Diabetics. #8. Whole Wheat Tortillas Did you think tortillas are a no-go food for
people with diabetes? It's time to think again. 100% whole grain tortilla wraps
should supply the benefits which come from utilizing the whole grain. That means
they'll include the fiber-filled outer layer, or bran, the middle endosperm layer, and the
nutrient-packed germ, or the core of the grain. Multiple studies have shown that consuming whole
grains can fight obesity, help prevent diabetes, and lower the risk of heart disease.
In fact, a recent Nutrition, Metabolism & Cardiovascular Diseases
study revealed that participants who ate 2 and a half servings of whole grains daily
reduced their risk of a heart attack by 21%. Whole wheat tortillas will include a variety
of beneficial nutrients, including calcium, iron, and potassium. One true whole grain
tortilla should contain just 92 calories, less than half a gram of fat, 19.5 grams
of carbohydrate, and 2.5 grams of fiber. Two slices of white bread can contain upwards of
132 calories, over 25 grams of carbs, with just about 1 gram of fiber. Therefore, if you replace
your normal white bread sandwich with a whole grain wrap, you'll reap plenty of health benefits.
Just make sure to watch out for white flour or corn tortillas. They'll contain more starch,
less protein and fiber, and are usually made with refined sugars and hydrogenated fats. So,
instead of that typical high-carb white bread, why not try out a 100% whole wheat
wrap for your next lunchtime sandwich? #7. Ezekiel Bread Is this just a random bread made by some guy
named Ezekiel? Nope, this is actually a flourless, cholesterol-free, low-carb, diabetic-friendly
alternative to refined white bread. Made from whole grains which have started to
sprout, this bread gets its name from the bible's book of Ezekiel, Chapter 4: Verse 9. Translated,
it says, "Take wheat and barley, beans and lentils, millet and spelt; put them in a storage
jar and use them to make bread for yourself." Ezekiel bread can supply a
vast assortment of nutrients, from B vitamins, to folic acid, to beneficial
minerals, like calcium, iron, and magnesium. But the secret power behind Ezekiel
bread comes from the sprouting process, which breaks down starches and lowers the
carbohydrate content. Sprouting also makes it easier for your body to absorb
essential minerals from the grains. Plus, sprouted grains release more natural
antioxidants than unsprouted seeds. A single slice clocks in at 80 calories, with
4 grams of protein, 15 grams of carbohydrate, and 3 grams of fiber. So while it
still contains a significant carb load, the respectable fiber and protein content can
work to slow your body's insulin response. In the end, Ezekiel bread carries a glycemic index
score of only 36, which makes it a low-GI food. That's why this and other sprouted grain breads
can be a good anti-diabetes sandwich choice. #6. Lettuce Wraps
Did you know that lettuce was once the food of Persian kings?
Today, lettuce has a less glamorous and somewhat boring image. But, a simple head of
lettuce can be used to create a whimsical, satisfying veggie-based wrap replacement.
A 2004 Diabetes Care study found that people who regularly ate leafy greens, like lettuce,
were less likely to develop type 2 diabetes. Regular lettuce consumption may even lower the
risk of arterial stiffness and heart attacks. Lettuce is low-carb, low-calories, and supplies
plenty of vitamins and essential minerals. 1 cup of lettuce, on average, contains
only 8 calories, zero cholesterol, and less than 2 grams of carbohydrate.
Plus, lettuce supplies trace amounts of vitamin A, vitamin C, calcium, and potassium.
The large outer leaves of iceberg lettuce can make for an excellent
tortilla wrap or pita bread substitute. But if you want more crunch and extra nutrients,
go for romaine lettuce. This elongated variety of lettuce offers a higher amount of vitamins and
minerals. Which ever type of lettuce you choose, you'll help your body ditch
those unneeded extra carbs, while gifting your system with
plenty of positive nutrition. #5. Almond Bread
Here's a white bread alternative that is way better than the
regular stuff, but what makes it so special? The secret is in the flour. Almond flour has an
extremely low GI of less than 1. It also has lower sugar and carb content than regular wheat flour.
However, at first glance, this style of bread may sound less-than-healthy. Two slices can supply
about 250 calories, with over 10 grams of fat! But most of the fat content is in the form of
heart-healthy mono and polyunsaturated fats. Plus, two slices contain only about 8 grams
of total carbohydrate, with 4 grams of fiber. That's a great carb-to-fiber ratio, and,
all-in-all, this makes almond bread a much better choice for managing your blood
sugar levels than typical white bread. Almond flour also boasts plenty of beneficial
nutrients, including calcium, iron, manganese, potassium, and vitamin E, an antioxidant which has
been shown to improve brain health. This form of flour is also a great source of magnesium, which,
studies show, aids with blood sugar regulation. And almond bread's high protein, fat, and
fiber content will fill you up quicker while slowing digestion, which
also helps improve glucose control. Numbers 4 to 1 are on the way. But
first, let's get you your 2 free gifts! Up your kitchen cred and discover some of
the world's most nutritious ingredients, with our new e-book, Superfoods For Diabetics. And get an inside look into your health with
exclusive interviews from leading medical and nutritional professionals, in Episode
1 of That Diabetes Documentary. To get both gifts, simply click
the link in the description below! And now, back to the list. #4. Bell Pepper Sandwiches Bell peppers, or capsicums, come in a
wonderful rainbow of vibrant colors, but no matter which hue you choose, you'll gain
an assortment of nutrients and a striking flavor. Over 90% of a bell pepper is water, so they can
help keep you hydrated. A 100 gram serving of raw bell peppers supplies just 31 calories, with
1 gram of protein, 6 grams of carbs, and 2 grams of fiber. That good carb-to-fiber ratio helps
give bell peppers a low GI score of around 15. And this means that bell peppers can bring you
a deliciously bold flavor without spiking your blood sugar. Plus, several studies found that
peppers may even help reduce the risk of coronary heart disease, and even certain forms of cancer.
That's thanks to the high levels of vitamins, minerals, and valuable antioxidant
content. In fact, a medium-sized red bell pepper can contain about 170% of your
daily recommended requirement for vitamin C! Bell peppers are also a rich source of
potassium, which aids heart health, vitamin A, a.k.a. BETA CAROTENE, which aids eye health,
and vitamin B6, otherwise called PYRIDOXINE, which helps your body manufacture red blood cells.
To use this highly nutritious food as a bread replacement, simply cut your
pepper in half and de-seed it. You now have a low-calorie, low-carb,
nutrition-packed crunchy bread alternative. So don't be afraid to try a bell pepper
for your next veggie-based mini-sandwich. #3. Eggplant Roll-Ups
Europeans call them aubergines, but you may know this nightshade vegetable simply as eggplant.
Over 95% of an eggplant's content is pure water. And 1 cup of cubed eggplant supplies just 20
calories and zero cholesterol. Containing only 4.8 grams of total carbohydrate
but 2.4 grams of fiber, eggplant boasts an exceptional carb-to-fiber ratio.
That means the humble, low-GI eggplant can be a wonderful bread alternative which can
actually help stabilize your blood sugar levels and assist in weight loss.
Plus, eggplant contains vitamins C, B6, and K, and a cup contains 10% of the
daily recommended intake for manganese. And eggplants contain powerful antioxidant
ANTHOCYANINS as well as the phytonutrients NASUNIN and CHLOROGENIC ACID, which may help
protect against cancerous cell damage and lower the risk for heart disease.
To make snack-sized roll-ups, cut an eggplant into long strips, add some
seasoning, and bake in the oven for 15 minutes. You can now wrap the softened strips around
your favorite healthy sandwich fillings. #2. Cucumber Subs
Did you know cucumbers are 95% water? But don't let that fool you - this salad veggie
contains a wide array of vitamins and minerals. The list of beneficial nutrients
within cucumbers include ...vitamin C, vitamin B9, a.k.a. folate, vitamin
K, beta-carotene, potassium, and magnesium. 1 cup of cucumber contains just 16 calories,
with about 4 grams of carbs and about 0.6 grams of fiber. Even though that carb-to-fiber ratio
isn't exceptional, this low-carb, low-calorie veggie still boasts a GI score of only 15.
So this non-starchy veggie can help improve blood sugar control, increase hydration,
and even reduce the risk for strokes and certain types of cancer. Plus, research shows
that the anti-inflammatory compounds within cucumbers can help your body remove waste and
may aid your body in reducing skin irritation. And as a bread replacement, there's nothing
easier to prepare than the cucumber sub. Simply slice a cuc in half length ways.
Then, scoop out the middle and replace it with your favorite sandwich fillings.
So, if you want to be cool as a cucumber, utilize this refreshing veggie
for your next sandwich snack. #1. Portobello Mushroom Buns
Do you love those classic, succulent burgers, but don't want to roll the dice
with those white bread buns? Here s the perfect burger bun replacement, and it's not even bread!
With its uniquely rich, earthy taste and meaty texture, the Portobello mushroom
is already shaped like a bun, so this low-carb veggie can become your new
favorite diabetes-fighting burger delivery system. A single Portobello mushroom contains
just 22 calories, 2 grams of protein, and only 4.25 grams of total carbohydrate, with
about 1.3 grams of dietary fiber. This excellent carb-to-fiber ratio helps put the glycemic
index rating of these mushrooms at close to 0. These mushrooms are chock-full of nutrients,
including vitamin D, manganese, phosphorus, and blood pressure-lowering potassium. In fact, a
single Portobello mushroom can contain about the same amount of potassium as a medium-sized banana!
Plus, Portobello mushrooms are a great source of the chemical compound BETAINE, which
studies show has the potential to lower the risk of fatty liver disease.
They also contain the powerful antioxidant ERGOTHIONEINE, which may
work to normalize blood sugar levels. And, as about 90% of a Portobello mushroom's
content is pure water, this is one burger bun that will actually help to keep you hydrated!
However, that does mean that Portobello mushrooms can be hard to grip, and a little messy to eat
by hand. But if you can handle the truth about Portobello mushrooms as a bread or bun substitute,
you'll gain some truly amazing health benefits! So, there you have it. These are our 8
Best Bread Alternatives For Diabetics. Are you already experimenting with healthy
bread alternatives to manage your diabetes? What's your go-to white bread replacement choice?
Let us know by commenting below. Oh, and don't forget to claim your 2 free
gifts by clicking the link in the description. Also, remember to like this vid
and subscribe to our channel. Here at Diabetes Smarts, it's our mission
to bring you the best tips and tricks to help you fight obesity and better manage diabetes.
Thanks for watching, have a happy and healthy day!
