If you're diabetic or pre-diabetic, there's no reason you can't still enjoy delicious food on a daily basis while trying to lower your blood sugar. Some people assume that you have to give up everything yummy, but this simply isn't true. In fact, despite what people may think, there are even types of bread that can help you manage your blood sugar.
According to Courtney D'Angelo, MS, RD, author at Go Wellness, the best bread to eat to lower your blood sugar is 100% whole grain bread.
100% whole grain bread is oftentimes high in fiber and still has its nutrients intact, which is the opposite of what you'd get with a standard white bread or another type of refined carb.
"When it comes to avoiding blood sugar spikes, fiber is your best friend," says D'Angelo. "Fiber helps slow down sugar absorption, will help improve your gut bacteria, and can help you feel full longer, which leads to unnecessary snacking throughout the day."
Whole grain bread and your blood sugar
If you're wanting to lower or manage your blood sugar, it's helpful to limit your consumption of refined and processed carbohydrates like baked goods and white bread, for example.
When you eat heavier amounts of processed carbohydrates, your body quickly breaks them down into glucose, which enters your blood and can raise your blood sugar levels.
This can pose a problem for those with diabetes or prediabetes because their bodies struggle to produce insulin properly, and insulin is what helps absorb the glucose from your bloodstream.
Thankfully, high-fiber 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 that is high in these fibrous ingredients and low in refined sugars can be a great way for you to manage your blood sugar. But what should you look for when you're at the grocery store to make sure you get the best kind?
What to look for when shopping
According to D'Angelo, the word "whole" is a great place to start, such as "whole-wheat flour" or another grain like "whole oats."
The next thing you can look for is how many carbohydrates 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 dietitian about your specific amount," says D'Angelo. "The key here is to get the right amount of carbohydrates because it will improve blood sugar management. And of course, check and see if there are any added sugars to the whole wheat bread that you're choosing. Some brands use added sugars to help make the bread taste better, but be careful with too much of it as it can spike blood sugar levels."
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