Diabetes and Bread - Can they be Friends?
Bread is often considered to be enemy number 1 of someone living with Type 2 diabetes, but this does not have to be the case. It is possible for someone living with Type 2 diabetes to enjoy bread; they just have to think about HOW and WHEN they consume it.
The key point to remember is "everything in moderation"
It is also important to consider the TYPE of bread you are purchasing, and there are a few things to look at when making your selection in the grocery store.
- Whole Grains! The more grains and seeds you can see, the better the bread! These are considered lower GI (Glycemic Index) bread. Wholegrain bread contains entire grains with three edible layers - the bran, the endosperm and the germ. Wholegrain has been shown to have better control of blood glucose levels, as well as increase satiety and positively influence weight.
- Go for High Fibre, the target is 25g of fibre a day for women and 30g for men. Most of us get considerably less than that, so the more fibre you get from your daily bread, the closer you get to the correct daily dose!
- Authentic Sourdough. Sourdough is made by fermenting flour and water rather than using yeast. The fermentation process may make some nutrients more available in the bread. This is also another low-GI option.
- Less Sodium: compare the sodium content of different loaves of bread. This is especially important if you have high blood pressure or know you may be at risk of it.
Now, let's break down what "Low-GI" means.
GI stands for Glycemic Index, and it is a ranking of carbohydrate-containing foods like bread and how fast or slow it breaks down in a body. Low-GI foods are digested more slowly than High-GI foods, making them ideal for people with Type 2 diabetes as they raise blood glucose levels gradually instead of the rapid rise caused by quickly digested High-GI foods.
So, when you are in the bread aisle, you are looking for either a traditional sourdough bread or one with lots of visible seeds and grains that feels dense (heavy to lift), high in fibre and low in salt.
Put this advise into practice and give this sandwich from Healthy Food Guide a try!