If you watch your blood sugar levels, you may have noticed that your blood sugar changes a lot after eating a slice of bread. And when you're standing in front of the bread selection at the supermarket, you may feel overwhelmed and decide not to buy any bread right away because you're unsure what it will do to your blood sugar. But we want to help you understand why certain types of bread are better for your blood sugar and support you in making the best choices for you.
So let's take a look at the different types of bread and find out how they can affect your blood sugar.
White bread
White bread is made from refined white flour. Refining removes most of the protein, fiber and other nutrients from the grain. This is why white bread spikes blood sugar levels very high.
Wholemeal bread
Whole grain bread means that the grain is still intact, unlike white bread. It still contains fiber, protein and vitamins. People who consume more whole grains have a lower risk of type 2 diabetes and cardiovascular disease.
However, it is often the case that a loaf of bread contains the words "made from whole grains" but still has refined flour or added sugar as an ingredient. Therefore, take a close look at the list of ingredients.
Sprouted bread
Sprouted bread or sprouted bread is made by soaking whole grains, legumes or seeds, sprouting them, grinding them and using them instead of flour. As a result, it usually contains a lot of fiber and protein, which makes it a particularly blood sugar-friendly bread.
Sourdough bread
Sourdough can have less impact on blood sugar due to the fermentation process, even though it is made from white flour. The chemical structure of the flour changes during fermentation. This can lead to a better blood sugar response.
Organic bread
Organic bread means that all the ingredients used to make the bread are organic, but says nothing about how good or bad it is for your blood sugar.
Gluten free bread
As with organic bread, there is no telling how gluten-free bread will affect blood sugar. Gluten-free bread can be made from grains that are milled and refined to match the texture of white flour. Again, check the label of your gluten-free bread closely to make sure it is not made with white rice. White rice is a high blood sugar raising grain for many.
We've summarized four steps for you to help you make better bread choices:
- Start with the ingredient list. If you see sugar, look for a different bread. If there is no sugar, look for fiber-containing ingredients such as chia or flax seeds, grains, nuts or seeds.
- Next, pay attention to the carbohydrates in the nutrition table. The total carbohydrate count shows all the carbohydrates in the product, including added sugars and fiber. The best products contain less than 15 grams of carbohydrates per slice of bread.
- Check the fiber content. You'll find fiber under carbohydrates in the nutrition chart. Anything less than 2 grams of fiber tends to spike your blood sugar and you should stay away from it.
- Check if your bread contains protein . Since protein helps balance the glucose response, every gram of protein is a good addition. Some products that contain seeds and seeds have up to 5 grams of protein per slice.
Not all breads have the same effect on your blood sugar level. It's best to try different varieties and find out what works best for you.
