What are Diabetics?
Diabetes is a chronic (long-lasting) health condition that affects how your body turns food into energy.
Best Bread For Diabetics In South Africa
Is Sourdough Bread Good for Diabetics
Research suggests that the fermentation process in food products reduces the glycemic response in people with diabetes.
For example, the fermentation process of sourdough bread lowers the GI score. As a result, it can have a better effect on blood sugar and insulin levels than either white or yeasted bread.
Fibre Enriched Whole Grain Bread
If you have diabetes, fibre-enriched whole-grain bread can be your go-to whole-grain bread.
Research says that soluble fibre slows down the rate of digestion and lowers the spike in blood glucose levels after consuming food. Hence, the glycemic index of a food falls when it gets enriched or fortified with fibre.
Fibre-enriched whole-grain bread is moderately high in carbs. Therefore, it is essential to consume it within limits.
Pumpernickel Bread
Pumpernickel bread is coarse, slightly sweet, and heavy rye bread. It is one of the healthier bread made from sourdough starters and coarsely ground rye.
In addition, the fermented rye and lower GI value make pumpernickel bread ideal for diabetes. A study also notes that pumpernickel bread can be a valuable part of the diet for reducing postprandial glycemia.
Ezekiel Bread
Ezekiel bread is a type of sprouted bread. It includes a combination of sprouted legumes and grains, such as wheat, barley, millet, lentils, soybeans, spelt, and sometimes flax.
A study found that glucose response for sprouted-grain was lower than 11-grain, sourdough, and white bread.
The HealthifyMe Note
Bread is not necessarily off-limits for people with diabetes. It all depends on what is in the bread and its preparation method. The fibre-rich whole-grain bread, pumpernickel bread, or sourdough bread is ideal for anyone monitoring blood sugar levels. However, it would help if you also watched your portions. Furthermore, it is crucial to understand that some types of bread are unsuitable for people with diabetes. White bread, for instance, has been stripped of nutrients and has a high glycemic index.
Benefits of Bread for Diabetes
All bread does not offer health benefits for people with diabetes. Also, choosing the right kind and the right portion size is vital.
Brown bread, pumpernickel, sourdough, and Ezekiel bread have the lowest carbs and the most fibre, contributing to better blood sugar stability. They also have low GI scores. Foods with a lower GI (55 and under) will be better options.
- Ezekiel Bread: 36.
- Pumpernickel bread: 41-46.
- Sourdough wheat bread: 54
The dietary fibre in one slice of pumpernickel bread is about the same as ½ cup of brown rice. Having enough fibre creates a feeling of satiety, which helps curb overeating.
The saving grace of all these bread types is their lower glycemic index and high fibre. These two properties can ensure a lower impact on some people’s blood sugar levels. However, it is not the same for all. Many people still find that bread impacts their blood sugar levels too much.
Whether you eat bread or not, diabetes often causes wide-ranging blood sugar and insulin fluctuations. Continuous feedback on your blood glucose can help you make more informed decisions and tighter glycemic control.