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The Best Bread for Diabetics or Anyone on A Diet!
Everyone loves bread, which is why it is almost essential in every diet worldwide. Because of bread’s versatility, bread can be used for meals on the go, like a delicious turkey sandwich or any other healthier alternatives. If you are looking for the best bread for diabetics, then know you are in the right place. In this article, you will see the top diabetes bread you will love while keeping diabetes under control.
Doesn’t bread taste so good? It will be advisable for you to keep reading if you want to learn how to eat bread without jacking up blood sugar! We will talk about what makes regular bread more like diabetic bread, such as fiber content and sugar content, and we will also give some delicious recipes.
But as most of you know, whether you have diabetes or you’re watching carbs for dieting purposes, bread can be totally out of the question when it comes to foods.
But is it, and what are the bread alternatives? I know that there are millions of diabetics out there who love eating bread, but they need to know which one is right for them. However, no matter how much I beg, they won’t give up on their bread. So instead of asking you to give up the bread, I will give you some suggestions and teach you some basics about the bread. Conversely, I will also throw in some healthy meal plans for you.
History of Bread
People invented bread in 8000 BC by Egyptians, so if you have any issues with bread, blame the Egyptians. However, you should know that the Egyptians then ate a good kind of bread. Although they did not have all that great technology we have today to rip apart all the fiber and nutrition off of their grains, they had the best bread. But we do have these technologies!
There is a significant difference in how your body reacts to different types of bread, and yes, all bread is nice because it is soft inside and crunchy outside. Yummy! However, you need to know they have a bad side; typically, bread is high in sugar, too. Wheat flour is also commonly used to make bread; as you eat, starch transforms into sugar.
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Almost all bread incorporates additional ingredients and added sugars. Damn, bread bakers use sugars added to the dough to feed the fungus. This helps the rising process to make it fluffy and taste better.
Amounts of carbs in two pieces of white bread, for example, can be up to 160 calories, nearly 40 grams of carbohydrates, yet there may be only one gram of fiber, which means those two slices will cause your blood pressure to go to the sky in just 30 min.
Why is fiber important, and what should you know about it? Not only does fiber slow digestion and reduce blood sugar spikes but also dietary fiber has the potential to help you lose weight and control diabetes by making you feel full faster and limiting your food intake.
How Healthy Is Multi-Grain, Gluten-free, or High Fiber Bread?
Here is how they trick you, people! If you think that bread classified as high grain is healthy, you better think again. They can still raise your blood sugar.
Because the term “multi-grain” only refers to the fact that it contains a variety of grains. However, to claim it is multigrain, you must have 1% of various grains. This does not mean the bread is composed entirely of whole grains, and this is where people get it wrong. As a result, multi-grain bread can still be excessively processed and lacking in nutrients and fiber.
Gluten free bread might also pique your interest. But they are not any better either as diabetic bread. Gluten is a protein, so you are not changing carb content when you remove it. Conversely, I suggest using homemade bread recipes if you need the best bread.
How do you know brown bread is any good and not bad for diabetes? Many brown loaves of bread contain a lot of sugar actually, and They’re made simply with brown food coloring to deceive you into believing that they are healthy while they sell them diabetes bread!
How to Choose Good Bread if You Have Diabetes? Top Bread Good For a Diabetic!
Every person should look at the nutrition labels to find the best bread for diabetics to stay on top of their diabetic diet! First, you need to find the total carbohydrate and then locate the fiber content. You’ll want to maintain your fiber and protein content high if you’re trying to lose weight and prevent blood sugar spikes if you have diabetes.
Go for a carb-to-fiber ratio of ten-to-one or even better if you go 5 to 1 ratio for the best diabetic bread, and any bread has 10 grams of carbohydrates and should include at least 1-2 grams of fiber.
So what bread has the optimal carbohydrate-to-fiber ratio?
Begin with sourdough bread made from sprouted grains like Ezekiel bread, for example, which is made from sprouted grains. Instead of flour, whole grains are used to make it, so it has a lot of nutrition. This kind of sprouting lowers the glycemic index of bread.
So Sprouted bread, rather than the typical flour bread, is the best. Grains are also abundant in zinc, folate, iron, and magnesium just because sprouted bread is unprocessed, and they have a higher nutritional value.
Another trick to know if the bread you are eating is healthy is this: if the bread you bought can wait at room temperature for more than two days without betting rotted trash that bread. Healthy bread goes bad quickly, so refrigerate your healthy bread or share with others and consume it quickly once it is open.
Flax, Chia, and Almond Bread- Zero Sugar Bread
Next up are flax, chia, and almond seeds breads with flour will also give you a lot of fiber. Just make sure to look at the protein and fat content. Before making a choice, look at the nutrition label. They can be low in carbs, but they may have high calories. The nutrients in 100 whole-grain loaves of bread are plentiful.
Wheat bread is a form of whole grain bread, but it is less nutritious than some whole grains. So wheat bread may not be any better than any other processed bread. So look for whole-grain bread instead of wheat bread.
Sourdough Bread is one of the good bread if you have diabetes and can’t give up on eating bread. Because they ferment it for a long time, it forms lactic acid, the same main ingredient in vinegar, which, as you know, has a beneficial effect on blood sugar control. In studies, this bread gives the least insulin response.
If you want to control blood sugar while eating bread, try pumpernickel in moderation.
Pumpernickel Bread- High Fiber
Another good bread, if not the best bread for diabetes, is Pumpernickel bread. It is a type of bread prepared with rye flour and yeast and uses sourdough. It will behave similarly to sourdough bread.
Pumpernickel bread has eight times more starch than other typical bread. Nevertheless, check the nutrition label to ensure they did not add other sugars. Regardless of the bread, though, It is a good idea to have your bread with other healthy fats to reduce the chance of blood sugar levels, for example, olive oil and avocado.
So bottom line, look for wholegrain bread, pumpernickel, sourdough, or sprouted grain bread, since they will help you avoid over-enriched bread made with white flour, white bread bagels, etc.
Check our bestsellers!
The Best Diabetes Bread for Blood Sugar Control
And if you tried the diabetic bread types I mentioned and do not like them, try these low-carb bread options instead in your meal plan. Keep in mind this is NOT a sponsored blog, so the products I mention are because I have tried them and approve of the carb count for these bread. You can find the links in the description if you want a quick way of getting your hands on them.
This bread is delicious, soft, especially when hot, and doesn’t spike your blood glucose. You can toast it, and best of all….only 2 grams of net carbs per serving. I promise this does not taste like cardboard, and you will thank me for this suggestion later.
They even make a sweet version similar to the Hawaiian bread everyone seems to love. I was able to pick up this sliced bread at my local market, so you may also be able to or click here to buy it online or from their website.
Sara Lee Delightful Healthy Multi-Grain Bread.
With only 45 calories per slice and 15 grams of net carbs for two slices, this one made my list. You can find this one easily in your local grocery store, and it has a good price for healthy eating.
I’ve only seen this one online and in health food stores, but it’s incredible. It is not entirely free from carbs, but have just 1 gram of net carbs; you have to test it. If you look at the nutrition label, this bread has lots of fiber. That is the trick! Is this the best bread for diabetics? You can try and decide for yourself.
The Lavash flatbread is a great choice and fits suitably into any meal. This one has just 10 grams of net carbs and 100 calories for a whole lavash! You can make a wrap sandwich with this, and it’s hearty. It’s not thin like a tortilla or similar wrap; it has substance and fills me up. Find this one at your local grocery store.
The brand also makes tasty pita bread.
This sliced bread is expensive but boasts a 5-star review and is at the center of the crossroad between good and great bread. What makes this bread mind-blowing is that it has 0 net carbs! It also tastes good, has a great consistency, and does not raise blood sugar.
Unfortunately, this one can only be purchased online, and I haven’t seen this one on the shelves in health food stores just yet. Let me know if you’ve seen this one.
Healthy Meal Plans and Recipes For Diabetics
Here are some healthy meal plans with a low glycemic score (Gi-score) for a diabetes meal plan. You can make adjustments depending on your blood glucose levels.
3-Day Diabetic Meal Plan
Breakfast: A cup of steel-cut oatmeal with blueberries and a sliced hard-boiled eggLunch: Black bean soup with sola breadDinner: Turkey sandwich made with kiss my keto bread and a side saladSnacks: carrots and celery with hummus, and apple with peanut butter
Breakfast: Sara Lee Delightful Healthy Multi-Grain Bread with cottage cheese and sliced strawberriesLunch: Tuna fish salad on whole grain bread with a side of grapesDinner: Grilled chicken with roasted vegetables and brown riceSnacks: Yogurt with granola, an orange, whole grain crackers with cheese
Breakfast: eggs (scrambled, fried, or hard-boiled) with whole-grain toastLunch: salmon burgers on whole grain buns with roasted kale chipsDinner: lentil soup with a side salad and Joseph’s BreadSnacks: banana with almond butter, air-popped popcorn, grapefruit
SugarMD Advanced Glucose Support, Super Berberine, and Neuropathy support contain ingredients and elements that may be all you need to help regulate your blood sugars and prevent diabetic complications.
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I hope you can give one of these sliced bread options a try, and please let me know what you think. Also, please share if you have any other suggestions; I’d love to hear from you. Now, enjoy that turkey sandwich; maybe put some healthy fats like avocado on it, because they are great for you!
This diabetes article is medically reviewed and approved by Dr. Ergin.
About Dr. Ergin
Who is Dr. Ergin? Dr. Ahmet Ergin is an endocrinologist interested in and passionate about diabetes care. Dr. Ergin earned his medical degree with honors at Marmara University School of Medicine in Istanbul, Turkey, and completed his internal medicine residency and endocrinology fellowship at Cleveland Clinic in Cleveland, Ohio.
He is a board-certified Internal Medicine, Endocrinology, Diabetes, and Metabolism Physician; a certified diabetes education specialist, the author of The Ultimate Diabetes Book; and the Founder of the SugarMD youtube channel. He practices in Port Saint Lucie, FL as an endocrinologist physician.
Disclaimer: Any information on diseases and treatments on this website is for general guidance only and must never be a substitute for the advice your doctor or other qualified healthcare professional provides. Always seek the advice of your physician, health provider, or other qualified healthcare professional’s advice with questions regarding your health.