What Kind Of Bread Is Best For Diabetics
Diabetes and bread
So many questions come up about good ol bread. And not surprisingly because its a staple food that weve all grown up on. Toast for breakfast, sandwiches for lunch, a side of bread for dinner, its a pretty common practice right?
But if youre diabetic, should bread get the cut? Is it okay to eat? Are there certain types of breads that are better than others?
These are all great questions so lets dig in and go over this together now. If you have any questions, just leave them at the bottom of the post and well chat about it.
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Pepperidge Farm White Sandwich Bread
“With white bread, there’s typically less fiber and less nutritional benefits. We know that higher fiber and whole grain products have been linked to showing that they can decrease the risk of high cholesterol, help decrease weight, and also decrease the risk of cardiovascular disease,” says Crandall.
But now all is lost if you really don’t think you can shake the white bread. Again, it just depends on which type of white bread you’re looking at.
“You would think all white bread would be an unhealthy choice, but not quitejust the kind with excessive sodium and added sugar,” explains Ward. “That’s because the enriched flour that white bread is made from has added vitamins and minerals, most notably folic acid, which helps to prevent neural tube defects during pregnancy, and iron, which helps prevent anemia. It also has additional B vitamins. However, white bread is lower in fiber, but it’s not devoid of it.”
Just be sure you’re staying away from the bread options that are loaded up with sodium and added sugar and are higher in fiber, and you’re on the right track.
Weight Loss And Sourdough Bread
Eating a slice of toasted sourdough bread with breakfast may make a big difference in hunger control all day and help improve weight loss. Eating a slice with every meal may do even more to help with weight management. We have collected research on weight loss and the consumption of sourdough bread, but the content of this post has been moved to Marthas new YourSourdoughStart.com site.
Listed here are several quotes from that post:
Real, genuine sourdough bread only uses three perfect ingredients: flour, water, and salt.
I like that simple recipe, but there is so much more going on that may help you with your journey to weight loss along with so many other health benefits.
Author: Darryl Alder, blogs for Abigails Oven, The Voice of Scouting, The Boy Scout, EternalCore.org, and SearchIsaiah.org. His hobbies include growing annuals and perennials gardening vegetables baking artisan sourdough bread outdoor cooking and Scouting. You can follow him on , , and .
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The Fiber In Sourdough
It is important to remember that wholemeal sourdough-leavened bread is rich in fiber. High intake of cereal fiber reduces the risk of CHD , T2DM , obesity and colorectal cancer . Cereal fiber also reduces inflammatory markers and improves insulin sensitivity . Whole grain cereals, but not refined grains, reduce the risk of CHD, gastrointestinal cancer and T2DM .
The protective mechanisms triggered by whole grain cereals against the risk of developing chronic diseases depend on the bioactive compounds and dietary fiber contained in the bran and germ fractions that are lost in the milling process . Interestingly, fiber and oligosaccharides of whole grain wheat also have a prebiotic effect on the gut microbiota causing systemic low-grade inflammation and the progression of chronic metabolic diseases .
How Many Calories Are In A Slice Of Sourdough Bread With Butter
So why is Sourdough bread healthier than ordinary bread? This prevents the effects of the phytic acid and makes the bread easier for us to digest. These phytic acid molecules bind with other minerals, such as calcium, magnesium, iron and zinc, which make these important nutrients unavailable to us.
Subsequently, question is, what goes with sourdough bread? 5 things you can eat with sourdough bread
- Avocado and Tomato sandwich.
- Tomato, Bacon, and Garlic Mayo Sandwich.
- Roast Pork and Pickled Cucumber Sandwich.
- French Ham and Cheese Sandwich.
- Egg, Frisée, and Caramelized Onion Sandwich.
- Eggplant With Peppers and Beans Sandwich.
- And many more
People also ask, is sourdough bread healthier than white bread?
Keri Says: Though it’s comparable to a regular slice of white in the amount of calories, carbs, and fiber, sourdough is lower in sugar and higher in protein, which gives it a leg up. Traditional white bread is usually made with sugar, canola oil, and dried, preserved yeast to leaven the dough.
Does sourdough bread cause bloating?
Sourdough bread beats the bloatMany people find it hard to digest commercially produced bread because it seems to cause IBS symptoms, such as bloating and wind. It’s easy to blame wheat and/or gluten for this, which may explain the significant increase in the number of people who think they have a food intolerance.
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High In Fibre Content
Whole wheat breads typically have much higher fibre content than your common supermarket bread. the bran component of wheat, which is the main source of fibre. In fact, a regular slice of wholemeal bread provides around 2g of fibre.
Fibre is beneficial for your health because it works to keep you feeling fuller for longer, improves your cholesterol and blood sugar levels and can even assist in preventing diabetes, heart disease and bowel cancer.
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The Fiber Content In Bread
USDA ChooseMyPlate explains that bread is a grain product that is made of either whole grains or refined grains. The grain used is typically wheat, although rye, oats, barley and millet are some of the other grains that are also used to make bread.
Unless the bread you buy is labeled as a whole-grain product, chances are that it’s made of refined grains. USDA ChooseMyPlate notes that refining grains increases their shelf life and gives them a finer texture, but it also strips them of their fiber and other naturally occurring nutrients like iron and B vitamins. Enriched grains are refined grains that have some of the nutrients added back however, the fiber is not added back.
Why should you care about fiber? The American Heart Association explains that eating a diet rich in dietary fiber can help improve your cholesterol levels and lower your risk of health conditions like stroke, heart disease, Type 2 diabetes and obesity.
To help you meet your fiber requirements, the AHA recommends that at least half the grains in your diet be whole grains and that you include as many different grains in your diet as you can so that you benefit from their varied nutrition content.
Whole Grains And Cholesterol
Your choice of bread can improve your cholesterol. Whole grains such as whole wheat bran and oatmeal can help your body eliminate excess cholesterol in the bloodstream. Fiber can be soluble or insoluble, depending upon the source. Soluble forms such as oats showed a greater effect on lowering LDL cholesterol as well as improving blood pressure and insulin response, explains a 2010 study by Pennsylvania State University. To best manage your cholesterol, you should stick with breads made with whole grains for optimal health benefits.
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I: Short History Of Oats
Oates, although they are of all manner of grain the cheapest because of their generality, bring a grain of that goodness and hardness that it will grow in any soil whatsoever, be it never so rich or never so poor, as if nature had made it the only loving companion and true friend to mankind, yet is it a grain of that singularity for the multiplicity of virtues, and necessary uses for the sustenance and support of the family, that not any other grain is to be compared with it for if any other have equal virtue, yet it hath not equal value, Then it wants many degrees of equal virtue so that joining virtue and value no husband housewife or housekeeper whatsoever health so true and worthy a friend as his aunts are.Gervase Markham in hisOf the Excellency of Oats, and the Many Singular Virtues and Uses of Them in a Family.
Avena sativa or the common oat, is a variety of cereal grain mostly grown for livestock as feed. But many people humans eat it too. In fact, there is archaeological evidence of human consumption of wild oats long before cultivation began in areas around the Fertile Crescent in 2000 BC.
This grain, much like the other ancient grains already considered in other blog posts, moved from its wild state to a cultivar as people began to farm and congregate in cities in Egypt and the Jordan Valley.
Oats initially arrived in both the Middle-East and Europe as a weed and only later was selected as a secondary crop by farmers.
Keto Low Carb Sourdough Bread
May 3, 2020·
I may receive a commission if you purchase through links in this post. I am not a doctor please consult your practitioner before changing your supplement or healthcare regimen.
Youll love the soft, flexible texture of Keto Low Carb Sourdough Bread! Almost like a whole grain sandwich bread, but grain-free! Make sandwiches again, or toast, with this easy to digest treat! Just 3g net carbs per big slice and also Paleo!
Using your choice of low carb nut or seed , this recipe starts with raw nuts: like pecans or Brazil nuts, but you can also use sunflower seeds for a low-cost, nut-free option. After the nuts or seeds soak , the purée ferments, gets mixed with the final ingredients, then bakes! Super easy bread-making!
Lets get started with some tips and insights!
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Potential Health Benefits Of Sourdough Bread
Sourdough bread is a rich source of vitamins and minerals. However, the same qualities that make sourdough bread so healthy can also create complications for people with certain medical conditions.
Research has found a number of potential health benefits to eating sourdough bread:
General Body Functions
Sourdough bread is particularly rich in nutrients that the body can easily absorb. This is due to the way that the lactic acid bacteria in the bread interacts with these nutrients. These bacteria destroy certain types of acid commonly found in other types of bread, which increases the availability of nutrients like folate, potassium, and magnesium.
Your body needs folate to divide cells and make DNA and other genetic materials. Potassium also aids in the function of your cells. It regulates your heartbeat, helps your nerves and muscles function properly, and is necessary to make proteins and metabolize carbs. Magnesium regulates your muscle and nerve function, controls blood sugar and protein levels, and helps make protein, bones, and DNA.
The lactic acid bacteria are also responsible for increased antioxidants in sourdough bread compared to other types of bread. Antioxidants protect your cells from damage that cause serious diseases such as cancer, heart disease, Alzheimers disease and more.
Lower Blood Sugar Levels
Improved Digestive Health
Arnold Whole Grains 100% Whole Wheat Bread
Of course, if you cut out an entire food group from your diet you will lose weight initiallybut Crandall assures that it won’t last. As long as you’re watching portions and are mindful of calories, eating bread will not stop you from reaching your goals.
“I usually look for slices of bread to have less than 20 grams of carbs per slice and usually around 100-150 calories per slice,” says Crandall. This Arnold loaf definitely fits the bill.
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How Is Sourdough Different From Other Breads
You know that tangy sourdough taste? That comes from a fermentation process that begins with a sourdough starter, a combination of flour and water. Starters are to sourdough what a packet of yeast is to other breadsyou need it to make the bread rise. But you typically cant just buy a starter at the grocery store starters are made at least a week before the actual baking of the bread to give live cultures time to develop. The naturally occurring lactobacilli and yeast release lactic acid and carbon dioxide, which adds to the flavor, shape and rise of the breadtheyre also what actually make sourdough bread pretty healthy for you. One of the coolest things about a sourdough starter is that it can last a really, really long time as long as you keep feeding it. Yep, feeding the starter flour keeps the bacteria alive and kickin. Some families and bakeries pass their starters down for generations!
Scientists Pit Sourdough Against White Breadwith Surprising Results
The healthier option might vary from person to person.
Think about the taste of sourdough. That distinctive tang is the work of microbes used in baking the breada starter culture of wild yeast strains and bacteria that fill the loafs with sour acids. Unlike industrially-made white loaves, which are baked using yeasts that date back just 150 years, the microbes in sourdough cultures have been used since ancient times. Thats why the food journalist Michael Pollan once described sourdough as the proper way to make bread.
The acids produced by those microbes have another purported benefit. According to The Guardian, they slow down the rate at which glucose is released into the blood-stream. In other words, it has a low glycemic index, making it, as the Globe and Mail advises, a good choice for anyone managing their blood glucose levels, such as diabetics.
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How Do You Make Sourdough
After watching my sister make bread using a sponge at Christmas time, I decided to try her method. I initially set out to make bread with a sponge. I mixed together 1 cup flour and 3/4 cup water with 1/2 teaspoon of active dry yeast. After watching it grow and bubble, I did a bunch of reading about sourdough and how the starter is made. Typically it happens over the course of 5 days and theres a lot of throwing out most of the starter while you feed the little bit youve saved. You repeat this 4 times until you have sourdough starter. This seemed like a really wasteful process to me. Yes, there are uses for excess starter, but who can eat that much BREAD in a week?
The thought occurred to me: Why couldnt I just save some of this sponge and feed it and bake bread from it when we want bread and eventually, after several loaves of bread, we would have sourdough, right? So I saved 4 oz. of my sponge, , and I fed it a cup of flour and 3/4 cup of water, stirred it up and put it in a jar, loosely covered, in the fridge. . Ive seen lots of others use 100% which is 1 cup water, 1 cup flour. I dont think it really matters which hydration you use as long as you adjust for the hydration when you make the dough.)
Carbohydrates And Your Heart Health
You need carbohydrates to provide your body with the energy it needs. However, according to the National Cholesterol Education Program, your carbohydrate intake should not exceed 60% of your total daily calories. Too much carbohydrate in your diet may not be good for your heart.
Studies have linked the high consumption of carbohydrates to high levels of triglycerides , lower levels of HDL, or good, cholesterol, and weight gain.
As you can see, choosing the right types of grains to eat on a cholesterol-lowering meal plan is important for keeping your cholesterol levels within a healthy range. It may even help lower your cholesterol slightly.
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What Is The Best Diabetes Bread
While bread is widely eaten across the world, it should be chosen wisely, especially if you have diabetes.
After all, giving up food is not easy to pull off. The best option is to pick a bread that helps regulate the blood sugar to healthy levels. If made of whole grains such as oats and wheat bran, it will be the best bread for people with diabetes.
Dont Have The Time To Make Your Own Sourdough Try Our Shortcut
Our Whole-Wheat Sour-Faux Bread recipe takes a meager 12 hours, compared to almost a week. Probiotic-rich yogurt and vinegar mimic the tangy flavor of sourdough without the need for a starter. Once its baked, enjoy this delicious bread with Vegan Smoked Tempeh Bacon B.L.T.s , in Grilled Heirloom Tomato and Feta Panzanella, or even in our Dulce De Leche Bread Pudding recipe.
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How Long Does This Loaf Take
This recipe uses a long ferment, so you will want to get the starter going the morning before you want the bread. I let my starter grow and gather wild yeast all day long, then, in the evening, I made the dough and let it rise overnight. In the morning I baked my loaf of whole grain bread. It made me so freaking happy to welcome bread back into my life.
This is just the start of my sourdough journey I know I have lots more to learn, but Im really loving it so far. I hope youll stop back to see more of my sourdough meanderings.
- 11 1/2 cups sourdough starter
- 1 cup whole grain rye flour
- 3/4 cup whole wheat flour
- 1/4 cup flaxmeal
- 12 Tablespoons honey or molasses
- 1 Tablespoon olive oil
- 1/2 cup water