![]() Don’t opt for white bread or other choices made with white flour, such as wraps, bagels, rolls, or Italian bread.Try nut butter, chopped egg, or sliced chicken with vegetables. Pair bread or low-carbohydrate tortillas with protein to reduce postprandial (after-meal) blood sugars and make you feel more full.Consider low-carbohydrate tortillas or pumpernickel, which can help reduce glycemic response.If your bread contains more than 100 calories per slice, use it for open-faced sandwiches, with just one slice. If you’re using two slices of bread to make a sandwich, make sure each slice has less than 100 calories.Look for bread that contains at least 3 g of fiber per slice.Choose whole-grain varieties - the first ingredient on the label should be “whole.” Examples include whole wheat, whole oat, and whole rye.RELATED: 5 Reasons to Skip White Bread for Good Dos and Don’ts: A Recap Lastly, avoid breads that contain raisins or other dried fruit, as these are higher in carbohydrates. Other types of breads to avoid are those that list sweeteners - such as sugar, high-fructose corn syrup, dextrose, or molasses - among the first ingredients. Understanding how to read labels will help you avoid breads that contain enriched wheat flour. Manufactures will often add back vitamins and minerals that were lost during processing, but that won’t increase the fiber content (unless they add that back, too). ![]() Processing grains to make white flour softens the texture, but it also strips away fiber, vitamins, and minerals and results in a higher glycemic index, according to the ADA. The worst breads for someone with diabetes are made with refined carbohydrates, such as white flour. Gluten-Free Corn and Rice Tortillas and Breads While these gluten-free choices aren’t always made with 100-percent whole grain, they’re ideal for people who have both diabetes and celiac disease. Here again, read the nutrition facts closely for ingredients and fiber content, since they can vary.Just avoid loaves containing molasses (sometimes used for coloring), which will increase the carbohydrate and sugar content. For example, according to a 2018 article, pumpernickel bread has a glycemic index of 50, compared to 71 for white sandwich bread. Traditional Pumpernickel Bread Made with rye flour and often wheat flour, pumpernickel can have a lower glycemic index.Instead of flour, these breads are made with whole grains that have begun to sprout and so have a lower glycemic response, according to a 2012 study. Sprouted Bread Ezekiel bread and the like can be great for people with diabetes.Some are sliced especially thin so they’re lower in carbohydrates per serving. Organic Whole-Grain Bread Many companies are now turning organic ingredients into delicious and nutritious loaves.(Just pay attention to calories per serving, since wraps and tortillas tend to be large.) Fill with scrambled eggs for breakfast, or lean protein and vegetables for lunch. Whole-Grain Wraps and Tortillas Look for wraps that are 100 percent whole-wheat, whole-corn, whole-rice, or lower-carb (many contain non-GMO ingredients), or try a lower-carb, high-fiber tortilla: “It may have half the carbohydrates and twice the fiber of a typical slice of bread,” Weiner says.If a slice contains more than 100 calories, have one instead of two. But be sure to check labels: These loaves may also be higher in calories. ![]() S pelt, Flaxseed, Chia -Seed, and Almond- Flour Breads These can deliver lots of fiber, protein, and healthy fat.If you’re unenthusiastic about the usual versions, you’ve got plenty of other choices: Whole-grain breads are ideal for anyone monitoring calories and carbohydrates. RELATED: 10 Ways to Better Control Blood Sugar After Eating Healthiest Breads You Can Buy Whole Grain Versus White Flour Maria Rodriguez, RD, CDE, program manager for the Mount Sinai Diabetes Alliance in New York City, says you can tell if any packaged loaf is 100 percent whole-grain by looking at the ingredient list: “The first ingredient will say ‘whole.’ You can also look for the whole-grain stamp.”.If the bread is higher in carbs and calories, use just one slice for an open-faced sandwich (a romaine-lettuce leaf or another vegetable can double as the top “slice”). Carbs and Calories Count If you’re making a sandwich with two slices of bread, choose a variety that has no more than 15 grams (g) of carbohydrates and 100 calories per slice.“They may contain a good portion of fiber, which will improve glycemic response.” “Aim for a whole-grain bread with ingredients like oats, quinoa, or bran,” she says. Fiber Weiner strongly encourages people with diabetes to choose a high-fiber bread, with at least three grams of fiber per slice. ![]() According to Susan Weiner, RD, CDE, coauthor of Diabetes: 365 Tips for Living Well, reading the nutrition labels on packaged bread is essential for several reasons. ![]()
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