If you’re diabetic or pre-diabetic, there’s no reason you still can’t enjoy delicious food every day while trying to lower your blood sugar. Some people take it for granted that you have to give up everything delicious, but this is simply not true. In fact, despite what people may think, there are also types of bread that can help you manage your blood sugar.
According to Courtney D’Angelo, MS, RD, author of Go Wellness, the best bread to eat for lowering blood sugar is 100% whole wheat bread.
100% wholemeal bread is often high in fiber and still has its nutrients intact, which is the opposite of what you would get with standard white bread or another type of refined carbohydrate.
“When it comes to avoiding blood sugar spikes, fiber is your best friend,” D’Angelo says. “Fiber helps slow the absorption of sugar, helps improve gut bacteria, and can help you feel full longer, which leads to unnecessary snacking throughout the day.”
Here’s how wholemeal bread can help lower blood sugar, and for advice on healthier eating, check out 21 “healthy” snacks to avoid at all costs.
Wholemeal bread and blood sugar
If you want to lower or control your blood sugar, it helps to limit your consumption of refined and processed carbohydrates such as baked goods and white bread, for example.
When you eat larger amounts of processed carbohydrates, your body quickly breaks them down into glucose, which enters the blood and can raise blood sugar levels.
This can pose a problem for people with diabetes or prediabetes because their bodies struggle to make insulin properly, and insulin is what helps absorb glucose from the bloodstream.
Thankfully, fiber-rich whole grains like oats and barley can actually help improve blood glucose levels because fiber isn’t absorbed by your body and doesn’t create a blood sugar spike.
Buying whole-grain bread rich in these fibrous ingredients and low in refined sugars can be a great way to manage your blood sugar. But what should you look for when at the grocery store to make sure you get the best type?
What to look for when shopping
According to D’Angelo, the word “whole” is a great place to start, like “whole wheat flour” or another cereal like “whole oats”.
The next thing you can look for is how many carbs there are in each serving, as well as the added sugars.
“Everyone is different in terms of how many carbs they need, so talk to a nutritionist or dietician about your specific amount,” D’Angelo says. “The key here is get the right amount of carbohydrates because it will improve your blood sugar management. And, of course, check to see if there are any sugars added to the wholemeal bread you are choosing. Some brands use added sugar to enhance the flavor of the bread, but be careful with too much as it can raise blood sugar levels. “