When you have diabetes or you want to prevent the disease, you should be careful what you eat. There are some foods and drinks that doctors and nutritionists recommend limiting to avoid uncontrolled blood sugar levels. You may want to consider the carbohydrate, fat, and calorie content of the bread you choose.
Harvard Nutrition Source notes that to reach a healthy weight, following a balanced, carbohydrate-controlled diet and exercising regularly helps improve blood glucose control.
Bread is a source of carbohydrates. Carbohydrates are necessary for the body, but you must watch what type of carbohydrates are consumed. Carbohydrates provide the body with glucose, which is converted into energy for body functions and physical activity.
“White bread, white rice, Mashed potatoes, donuts, bagels, and many breakfast cereals have a high glycemic index and high glycemic load,” notes Harvard. That means they cause sustained spikes in blood sugar and insulin levels.
The worst bread you can eat to control blood sugar is refined grain bread. Breads made with refined flour significantly increase blood sugar levels in people with type 1 and type 2 diabetes.
“Bread with added sugar is also problematic, as it can further increase blood sugar,” says Dr. Lisa Young, nutrition expert and author of the book Finally Full, Finally Thin.
The American Diabetes Association (ADA) advises trying to focus on foods with whole and minimally processed carbohydrates.
Which bread to choose
Harvard Nutrition Source recommends looking for bread that has whole wheat as the first ingredient , whole rye, or some other whole grain. “Better one that is made only with whole grains, like bread 100 percent whole grain.”
Choosing high-fiber, whole grain foods may help reduce the blood sugar response.
Nutritionists warn that whole wheat bread is often made with finely ground flour. Breads can also be high in sodium. They suggest adding whole grains directly to the plate, there is a wide variety, including oatmeal, brown rice and quinoa.
Harvard explains that the bran and fiber in whole grains promote lower increases and slower blood sugar and insulin levels, and a lower glycemic index. “They put less stress on the body’s insulin production machinery and can help prevent type 2 diabetes.
In addition, whole grains provide vitamins, minerals and phytochemicals that can help reduce the risk of diabetes .
You may be interested in:
–5 best sweeteners to avoid raising your blood sugar
–Best drinks to reduce the risk of type 2 diabetes
–7 Ways to Lower Blood Sugar Naturally
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