Looking for the best bread for diabetes? You’re at the right place!
The majority of the people may not wish to skip bread for breakfast. It is what makes your breakfast, breakfast, after all. For some of us, missing bread could be equivalent to skipping breakfast!
However, if you have diabetes, you may have been advised to refrain from having bread as it may exacerbate your condition and cause it to spiral out of control, which could be a nightmare.
In this article, we’ll look at whether it’s safe to consume bread if you have diabetes. We’ll also explore the best types of bread for someone with diabetes.
Bread for Diabetes – The Controversy Behind It!
The whole controversy that revolves around diabetic people and their consumption of bread is no rocket science. Bread is a carbohydrate, which means that once a person ingests it, it gets broken down into its component molecules, i.e. glucose inside the body.
Now, glucose is well-known as a ‘no-go’ option for people with diabetes. This implies that the more bread a person will eat, the more glucose ends up in their bloodstream, and the more difficult it would become to manage their respective blood glucose levels. [1]
As much as bread could be a staple part of one’s breakfast, leaving it entirely behind is never an easy option for anyone.
However, thanks to research, people with diabetes can now enjoy bread in their breakfast without too much worry.
This is because the processing and manufacturing of certain types of bread are altered in such a way that they ultimately became the ideal option for people with diabetes. These types of bread are less likely to increase blood glucose levels. [2]
So, if you have diabetes and love bread, here is a complete overview of the best and worst types of bread for a person with diabetes!
Most Common Varieties of Bread
The following is a list of the most popular types of bread!
Whole Grain Bread
Because this bread is produced with whole grain, it has a higher nutritional value and a lower glycemic index. The glycemic index is an indicator that measures how rapidly blood sugar levels increase after a meal [3].
Whole wheat bread isn’t the only kind of whole grain bread available. Rye, barley, oat, quinoa, amaranth, and millet are examples of whole-grain bread.
It’s critical to read labels thoroughly. Even if the bread is labelled as multigrain or seven-grain, it is not always whole grain. Check the ingredient list or seek the entire grain stamp if you’re unsure.
Sprouted
There is no flour in sprouted bread. Instead, they’re manufactured by soaking grains, beans, and seeds in water and sprouting them. These are blended with living grains that have just been sprouted. They’re then combined with dough and baked into bread.
Most sprouted grains are high in protein and fibre and contain all nine necessary amino acids.
They have a more complex texture and should be kept frozen to maintain freshness. You’ll have to toast them before consumption. As a result, sprouted bread may not be the ideal choice for a quick sandwich.
Sourdough
Whole grain bread and bread containing other sprouted grains might not suit your palate. If that’s the case, sourdough bread is a good option.
Traditional sourdough bread is created by gently fermenting water and wheat to produce wild yeasts (or beneficial bacteria) that aid in the dough’s rise [4]. The advantages of fermented foods are the subject of an increasing amount of study.
Organic
Only organic ingredients are used in organic bread. They are created without the use of traditional pesticides or synthetic fertilizers, among other things. They are also devoid of genetically engineered materials, sewage sludge, and ionizing radiation exposure.
This bread may be more expensive.
Gluten-Free
Simply because something is gluten-free does not mean it is necessarily healthy. However, some people with diabetes also have celiac disease and must avoid gluten.
It might be challenging to locate nutritious gluten-free bread if you avoid gluten. Gluten gives bread its elasticity and texture, and firms that manufacture bread typically substitute it with refined starches or other replacements.
Best Bread for Diabetic People:
These are some of the best and healthiest options for someone with diabetes to incorporate into their diet.
Whole-Grain Bread
Whole-grain bread is said to be one of the healthiest bread manufactured for people with diabetes. It is also recommended by the American Diabetes Association as it can be eaten without much restriction, including those with diabetes. [5]
Whole grain bread is not processed or refined. Therefore, it is known to have fewer carbs and double the amount of fiber in it.
These benefits make it an excellent option for people who want a balanced and healthy diet while controlling their blood glucose levels.
Almond Flour Bread
Almond flour is a nutritious and wholesome food ingredient. When kneaded into bread, these benefits are imparted upon consumption.
Almond flour, obtained from grinding almonds into a powdered form, has a low glycemic index (GI). Having a low GI indicates that it does not rapidly increase blood glucose levels and is, therefore, a good option for those who want to control their blood glucose levels.
Flaxseed Bread
Flaxseed is an ingredient that is rich in insoluble fiber. [6]
Flaxseed bread has been shown to lower the blood glucose levels in people who earlier had high glucose levels, making it a probable option for those with diabetes.
Rye Bread
Rye Bread is another underrated food gem that people with diabetes may wish to try. Rye could possibly help with controlling blood glucose levels.
Firstly, it is a rich source of soluble fiber that automatically slows down the digestion of carbs or glucose in the body. This soluble fiber is essential for lowering the risk of developing random glucose spikes. [7]
Secondly, rye bread can help a person achieve better satiety, which in turn may help them control their calorie intake more effectively.
Spelt Bread
Whole-grain enriched and smooth and fluffy texture Spelt bread is yet another brilliant and healthy option for people who have diabetes.
Spelt bread is enriched with a large amount of fiber. This fiber aids in digestion and also helps with reducing the occurrence of blood glucose spikes in the body. [8]
Spelt bread may also reduce the risk of developing type 2 diabetes mellitus.
Worst Bread for Diabetes:
While there are healthy options, you may also wish to get acquainted with less healthy ones. Unfortunately, the following types of bread may not be the best choice for those with diabetes.
White Bread
White bread, which is the most popular type of bread, is a ‘no-go’ for people with diabetes. Unfortunately, this bread is packed with fats and processed carbs, which is not ideal if you’re looking for healthier options.
The ingredients used to manufacture white bread have a high glycemic index, and they raise blood glucose levels to an unfavorable extent, making it a less optimal choice for people with diabetes. [9]
Italian Toasted/Bruschetta Bread
This toasted delicacy may not be a great choice for people with diabetes. Bruschetta or Italian bread is prepared using several types of carbs and undergoes extensive processing to give it its taste and shape.
This means that all types of processed bread, no matter how delicious and tempting they seem to be, are best avoided by those with diabetes.
Which Bread is the Best, Then?
And so, it turns out that bread that is white or toasted to perfection is not so much of an ideal choice when it comes to managing diabetes.
It is best to opt for bread options prepared from natural, unprocessed, and healthy nutrients.
Unprocessed ingredients trump processed ones, as they have not been stripped of their natural benefits and nutrients.
Moreover, as stated and proven above, these natural ingredients help to preserve our health, ensuring that our blood glucose levels stay in the greener and safer zone.
The Bottom Line:
Of all the above types of bread that we explored above, whole-grain bread, rye bread, and other grainy bread turn out to be the clear winner in terms of keeping a person’s blood glucose levels within the normal range.
However, they are not only the optimal choice for people with diabetes. Those who have no medical conditions may wish to incorporate them into their diet as well to reap their nutritional benefits!
Disclaimer: This article is only a guide. It does not substitute the advice given by your own healthcare professional. Before making any health-related decision, consult your healthcare professional.
Editorial References And Fact-Checking
- Akhoundan, M., Shadman, Z., Jandaghi, P., Aboeerad, M., Larijani, B., Jamshidi, Z., Ardalani, H., & Khoshniat Nikoo, M. (2016). The Association of Bread and Rice with Metabolic Factors in Type 2 Diabetic Patients. PloS one, 11(12), e0167921. https://doi.org/10.1371/journal.pone.0167921
- American Diabetes Association. (2022). Diabetes Symptoms, Causes, & Treatment | ADA. Retrieved August 19, 2022, from https://diabetes.org/diabetes
- Mofidi, A., Ferraro, Z. M., Stewart, K. A., Tulk, H. M., Robinson, L. E., Duncan, A. M., & Graham, T. E. (2012). The acute impact of ingestion of sourdough and whole-grain breads on blood glucose, insulin, and incretins in overweight and obese men. Journal of nutrition and metabolism, 2012, 184710. https://doi.org/10.1155/2012/184710
- Rezac, S., Kok, C. R., Heermann, M., & Hutkins, R. (2018). Fermented Foods as a Dietary Source of Live Organisms. Frontiers in microbiology, 9, 1785. https://doi.org/10.3389/fmicb.2018.01785
- Mofidi, A., Ferraro, Z. M., Stewart, K. A., Tulk, H. M., Robinson, L. E., Duncan, A. M., & Graham, T. E. (2012). The acute impact of ingestion of sourdough and whole-grain breads on blood glucose, insulin, and incretins in overweight and obese men. Journal of nutrition and metabolism, 2012, 184710. https://doi.org/10.1155/2012/184710
- Nizami, F., Farooqui, M. S., Munir, S. M., & Rizvi, T. J. (2004). Effect of fiber bread on the management of diabetes mellitus. Journal of the College of Physicians and Surgeons–Pakistan : JCPSP, 14(11), 673–676.
- Leinonen, K., Liukkonen, K., Poutanen, K., Uusitupa, M., & Mykkänen, H. (1999). Rye bread decreases postprandial insulin response but does not alter glucose response in healthy Finnish subjects. European journal of clinical nutrition, 53(4), 262–267. https://doi.org/10.1038/sj.ejcn.1600716
- Escarnot, E., Gofflot, S., Sinnaeve, G., Dubois, B., Bertin, P., & Mingeot, D. (2018). Reactivity of gluten proteins from spelt and bread wheat accessions towards A1 and G12 antibodies in the framework of celiac disease. Food chemistry, 268, 522–532. https://doi.org/10.1016/j.foodchem.2018.06.094
- Mesci, B., Oguz, A., Sagun, H. G., Uzunlulu, M., Keskin, E. B., & Coksert, D. (2008). Dietary breads: myth or reality?. Diabetes research and clinical practice, 81(1), 68–71. https://doi.org/10.1016/j.diabres.2008.02.010