Diabetes: 5 best breads for diabetics

From healthshots.com

Looking for the best bread for diabetics? Skip the white bread and go for alternatives like whole wheat and oat breads, which are better for people living with diabetes.

Bread can be enjoyed with eggs, spreads, and cheese. It is a popular breakfast food, but if you are a diabetic, you may wonder if it can be consumed without spiking your blood sugar levels. Since breads have carbohydrates, they can raise the level of glucose in blood and increase the chances of diabetes-related complications. Does that mean you should not eat bread at all? Well, bread can be part of your healthy eating plan, but you just need to choose from the healthiest and best breads for diabetics!

                                             Check out the breads that diabetics should choose. Image courtesy: Freepik

Why is white bread bad for diabetics?

White bread is not ideal for diabetics because it is made from refined flour, which has a high glycaemic index. “This means that it can cause a rapid spike in blood sugar levels after consumption,” explains endocrinologist Dr Mahesh Chavan. During the refining process, most of the fibre, vitamins, and minerals get removed. What is left is a product that gets quickly digested and absorbed, leading to a sharp rise in blood glucose levels. This can make blood sugar management more challenging for people with diabetes.

Indian bread, such as whole wheat roti or chapati, can be a better option in diabetes compared to white bread. “These breads are typically made from whole grain flour, which contains more fibre,” says the expert. Fibre helps in slowing down absorption of sugar by increasing gastric emptying time. However, the glycaemic load should still be considered, as portion sizes and the type of flour used can have an impact blood sugar control.

What are the best breads for diabetics?

You can save the Indian flatbread for dinner, and go for these types of bread during the day:

1. Whole wheat bread

Go for whole grain bread like whole wheat or oats, as they have fibre, according to the American Diabetes Association. “Whole wheat bread is rich in fibre, which can help slow down sugar absorption into the bloodstream,” says Dr Chavan. The presence of fibre in whole wheat bread can also keep you fuller for longer, preventing overeating.

2. Multigrain bread

Multigrain bread is made from a combination of grains like whole wheat flour, oats, millet, flax seeds, water, yeast, and salt. They all contribute to a higher fibre content and a lower glycaemic index. The variety of grains also provides a broader spectrum of nutrients.

3. Rye bread

During a 2022 study published in Frontiers in Nutrition, rye-based foods, including rye bread, was found to have a positive effect on insulin and glucose responses in the postprandial phase or the time after a meal. “Rye bread contains fibre, which can help in improving insulin sensitivity and controlling blood sugar levels,” says the expert.

4. Sourdough bread

During a March 2024 analysis published in the Critical Reviews In Food Science and Nutrition, researchers found that sourdough bread could help in reducing the increment of postprandial glycemia, a condition that happens when blood glucose levels shoot up right after a meal. The fermentation process in sourdough bread can reduce its glycaemic index, making it slower to digest and less likely to cause a spike in blood sugar. “The natural acids in sourdough also slow down carbohydrate digestion,” says Dr Chavan.

5. Oat bread

During a 2011 study published in the Iranian Journal of Endocrinology and Metabolism, oat bread was found to be effective in reducing blood glucose. Oats are rich in beta-glucan, a type of soluble fibre that can help reduce cholesterol levels and manage blood sugar.

                                                                       Pair bread with fibre and protein-rich foods. Image courtesy: Freepik

How to pair breads for diabetics?

Pairing breads for diabetics with high-protein and high-fibre foods can help further stabilise blood sugar levels. Here are some ideas:

• Eat whole wheat bread with lean protein like grilled chicken, and add a serving of leafy greens for fibre.
• Enjoy multigrain bread with avocado and some seeds or nuts for healthy fats and extra fibre.
• Rye bread can be served with smoked salmon or cottage cheese, and you can add some cucumber slices for crunch and nutrients.
• Sourdough bread can be topped with boiled eggs and a side of spinach or tomatoes for a nutrient-rich meal.
• Oat bread can be consumed with nut butter and sliced apples or berries for a balanced and satisfying snack.

“Diabetics can consume these breads in moderation, which means a typical serving size should be one to two slices,” says the expert.

Diabetics can eat breads, but looking for ingredients that will not raise blood sugar levels is important. Eating breads as part of a balanced diet rather than having them in isolation is better for people living with diabetes. Pairing them with protein, healthy fats, and fibre-rich vegetables can create meals that are not only satisfying, but also supportive of stable blood sugar levels.

https://www.healthshots.com/healthy-eating/nutrition/best-breads-for-diabetics/ 

The three ‘worst’ foods to have on an empty stomach if you have diabetes or pre-diabetes

From indianexpress.com

By making informed dietary choices, individuals with diabetes or pre-diabetes can better regulate their blood sugar and support their overall well-being, said Dr Gaurav Jain, senior consultant, internal medicine, Dharamshila Narayana Superspeciality Hospital

Breakfast, for most people, includes buttered toast and fruits or fruit juice. But if are even a wee bit health conscious, you must know that according to experts fruits are among the three worst foods to start one’s day with. “Early in the morning, the blood sugars are usually uncontrolled due to hormonal changes. So, fruits, honey, and biscuits are [the] worst [foods] to start your day with,” a reel on the Health Hatch Instagram page mentioned.

But it’s not just these, even breads, toast/khari, fruit juice etc, can impact blood sugar levels negatively and should be avoided.

Agreeing, Dr Niti A Patel, diabetologist, thyroid specialist, scope certified obesity physician, Ace Ortho-Diabeto Care, Mumbai noted that any food that releases the sugar present in it quickly (high glycaemic index food) should be avoided, especially empty stomach as it will spike body sugar and will derange sugar control.

According to her:

1) White or whole bread have a high GI index, and are highly processed foods with no nutrients and fibre
2) Fruit juices (fresh or packed) are loaded with natural sugars. They do have lots of vitamins, minerals, and fibre but are a NO-NO for an empty stomach. “Whole fruit can be taken later in the day as mid meal snack,” said Dr Patel.
3) Corn flakes/cereal bars/muesli: Though these foods are labelled as being rich in protein/no added sugar/millets based “we must still to check the ingredients list fully. Usually, these products are high in sugar (commercial brands use different forms or names of sugars to hide the fact),” said Dr Patil.

Although whole fruits contain fibre, the juicing process eliminates it, leaving behind a concentrated supply of sugar that can spike blood sugar levels rapidly. “Fruit juice can lead to abrupt increases in blood sugar levels because it lacks the fibre to slow down the absorption of sugar,” said Dr Neeti Sharma, senior consultant, nutrition and dietetics, Marengo Asia Hospitals, Gurugram.

Furthermore, when eaten on an empty stomach, pastries and sweet baked goods like croissants, muffins, and sweet rolls are especially dangerous for those with diabetes or pre-diabetes since they are high in added sugars and refined carbohydrates. “Over time, these meals may cause insulin resistance, which will make controlling blood sugar even more difficult,” said Dr Sharma.

By making informed dietary choices, individuals with diabetes or pre-diabetes can better regulate their blood sugar and support their overall well-being, said Dr Gaurav Jain, senior consultant, internal medicine, Dharamshila Narayana Superspeciality Hospital.

                                                   Don’t start your day with fruits (Source: Pixabay)

What alternatives can you opt for?

1) Nuts and seeds
2) Any item that is lentil-based. Eg- Dal appam
3) For heavy breakfast eaters, a good choice would be protein along with carbs. For example, vegetable stuffed paratha with curd.

Opting for balanced meals and snacks that include lean proteins, healthy fats, fibre-rich carbohydrates, and plenty of vegetables is key for managing blood sugar levels effectively throughout the day. “Whole-grain, low-sugar cereals, whole fruits in moderation, or healthier snack options like nuts and seeds are preferable because they are high in nutrients and less prone to induce sharp swings in blood sugar levels,” said Dr Sharma.

https://indianexpress.com/article/lifestyle/health/worst-foods-empty-stomach-diabetes-pre-diabetes-breakfast-experts-tips-9257925/ 

Expert shares the best and worst breads to eat if you have type 2 diabetes

From express.co.uk

Dr Laura Brown spoke exclusively to Express.co.uk about diet and blood sugar levels. As a senior lecturer in nutrition, food, and health sciences at Teesside University, Dr Brown confirmed: "Certain breads do have an impact on blood sugar, for sure." She elaborated: "Those that are heavily processed (typically white in nature), like white bread, are known for raising blood sugar." Diabetes UK explained: "Bread is a source of carbohydrates. During digestion, carbohydrate is broken down into glucose, which is used by the cells of the body as their main source of energy."

Dr Brown added: "Other whole type breads, like whole rye, whole oat and whole wheat, as well as sourdough, are known to have lower GIs [glycaemic index] and, therefore, have a lesser impact on blood sugar."

The charity Diabetes UK says: "The glycaemic index (GI) tells us whether a food raises blood glucose levels quickly, moderately or slowly. This means it can be useful to help you manage your diabetes."

The GI index runs from 0 to 100, with low GI foods classified as 55 or below, which can include some wholegrain breads.

How do you manage your blood sugar levels? (Image: Getty)

Dr Brown advised: "Typically look for bread which offers around 3g of fibre per slice."

Diabetes UK notes: "Increasing the amount of fibre in your diet can help you to manage your diabetes."

Look for words such as "wholemeal", "wholewheat", and "wholegrain" when it comes to choosing carbohydrates.

"Wholegrain carbohydrates tend to be higher in fibre and lower in GI, which means they have less of an effect on your blood glucose levels," Diabetes UK adds.

The Federation of Bakers stated: "White bread contains a wealth of nutrients and actually contains more calcium than brown or wholemeal bread.

"People who prefer white bread but are concerned about their fibre intake could try the 'high-fibre' white varieties. But should also ensure that their diet contains plenty of fruit and vegetables and other fibre-rich foods such as breakfast cereals."

Which breads do you choose? (Image: Getty)

Diabetes UK has food serving suggestions depending on which breads you eat.

For example, white bread, tiger bread, pumpernickel bread, granary bread, flat bread, seeded and pitta bread can be served with:

• Lean chicken, ham, turkey or beef plus chopped tomatoes, grated carrot and cucumber
• Egg and cress, with a little reduced-fat mayo and black pepper
• Cottage cheese mixed with salsa and sweetcorn
• Reduced-fat cheddar with grated carrot and sultanas
• Tabasco sauce, horseradish, mustard and chili sauce.

Carbohydrate contents of each bread:

• White: 16.6g carbs
• Tiger: 17g carbs
• Granary: 17g carbs
• Pumpernickel: 14.5g carbs
• Pitta: 18.5g carbs
• Seeded: 29.6g carbs
• Bagel: 44g carbs.

If you are eating sourdough, rye, and soda bread, you can pair the bread with turkey, chicken or Swiss cheese with shredded lettuce, tomatoes, and reduced-fat mayonnaise.

Breads:

• Sourdough: 15.7g carbs
• Soda bread: 21.9g carbs
• Rye bread: 11.5g carbs.

Brioche can be served warm with jam, for instance; brioche contains 23.3g of carbs.

If you want more guidance on your diet, you can speak to your diabetes care team.

https://www.express.co.uk/life-style/health/1751035/type-2-diabetes-diet-bread