According to nutrition experts, bread is a food with many health benefits. This is because bread contains many important vitamins. This is also the food chosen by many dieters because it is very good for weight loss, especially breads made from whole grains.
Having diabetes doesn’t mean you need to give up every piece of bread or pasta. You can still enjoy foods made with whole grains, but as long as they’re made from whole grains.
1. Bread and type 2 diabetes
Regarding the problem of diabetes, whether to eat bread, some nutrition experts say that it is okay to eat bread with diabetes. Because when you have diabetes, especially gestational diabetes, if you do not have the right diet, science can lead to excessive hypoglycemia and a sweet candy or a bread is considered as Miracle medicine saved from this situation.
Also according to some other health and nutrition experts, diabetic people can eat them no longer depends on choosing the right foods to eat. Specifically, if a person with diabetes eats white bread containing a lot of starch, it will have a great effect on blood sugar control. Therefore, the best bread that diabetics should choose to eat without any additives.
“Complex carbohydrates are digested more slowly and their ability to cause spikes in blood sugar is limited,” Hillary Wright, director of nutrition counseling said that.
Whole grain products like brown breads, or whole wheat breads, contain complex carbohydrates and are high in fiber. Our bodies digest these foods more slowly, so consuming these foods helps lower cholesterol levels in the blood and helps to stabilize weight. Cutting down on refined grains, such as white bread and eating a lot of whole grains, is very helpful for diabetics because these are high in fiber and fiber that help slow steaming. carb intake.
2. List of breads for diabetics
The popular bread sold in bakery which is usually made from white flour. Refined white flour contains no fiber and can cause high blood sugar levels. Even some of the seedless breads marketed are still refined flour, not whole wheat.
The composition of fiber is a form of carbohydrate that our body can not digest. The effect of fiber is to help regulate the intestinal tract and help create a feeling of fullness. It also plays an important role in blood sugar control. Some studies suggest that soluble fibers can slow down digestion and lower postprandial hyperglycemia. Therefore, fiber will reduce the sugar content of foods.
Breads with added soluble fiber are a helpful way to help control blood sugar through the diet. Also keep in mind that high-fiber whole-grain breads are still fairly high in carbohydrates. It is important to use these products in moderation.
Here is a list of the types of bread that people with diabetes can eat. Combining a healthy diet with a healthy lifestyle is a good choice in managing diabetes.
2.1. Rye bread
Rye bread has four times the fiber content of white bread because it is made with 100% natural rye flour. This is also the reason why the GI in this food is extremely low. Therefore, it will be a great choice to help you get rid of carb cravings without worrying about absorbing too many calories. Also, if you are gluten sensitive then sure, this is definitely the food for you.
2.2. Flaxseed bread
These flaxseed breads are incredibly powerful. According to the data, flaxseeds are high in selenium, manganese and potassium, all of which are beneficial for the human body. Not only that, but flaxseed is also a high-fiber food, so the carbohydrates in these grain breads also have a low GI, which is one of the advantages for dieters to choose from.
2.3. Whole-wheat breads
In wheat seeds, bran is the ingredient that contains the most fiber, so whole grain bread is also a good food for weight loss. Compared with regular cakes, the GI in whole wheat bread is up to 70% lower, making this one more popular.
2.4. Oat bread
According to research, oats are a type of starch that can lower cholesterol because it contains fatty acids. These cakes themselves also have a very low GI, so they often make people feel full for a long time and do not have cravings, this is the biggest advantage that makes them popular.
2.5. Pita bread
Pita bread is low-carb and fibre-rich option for diabetics. The best part about them is that it tastes good and can satiate your carb cravings. In addition to its advantages such as low GI, high nutritional content, high fiber content, it is also known for its extremely low caloric content, arguably the lowest of all breads. The low calorie intake will help you a lot during your diet.
2.6. Barley bread
Bread made using barley could cut the risk of obesity and diabetes, according to research by Lund University in Sweden. Many studies have shown that barley helps to reduce blood sugar and control insulin levels. With just a small piece of barley bread, you have provided 25% of the essential fiber for your body during the day. That is why this type of cake for both your health and weight are very beneficial.
2.7. Whole grain breads
Due to keeping all the ingredients of the grains as ingredients, whole-grain breads are extremely high in fiber and vegetable protein. This is also the reason why these cakes have a low GI, which helps so much with your diet.
2.8. Ezekiel Bread
Ezekiel bread is a type which made with beans, millet and whole grain germ, giving it not only a pleasant taste and natural sweetness, but also has a very high nutritional value. The calories and GI in this cake are very low, so this will definitely be a top choice for those who are eating a low carb diet.
While most other types have additives, Ezekiel bread does not. Plus, since it’s made from whole grain sprout, this one has a naturally sweet taste and is low in calories and has a low glycemic index. Therefore, this is not only a very good food for the body but also suitable for people who lose weight and have diabetes.
It is absolutely correction to limit carbohydrates in meals to lose weight. But choosing beneficial carbohydrates to add to your diet will help make the weight loss process lighter. Not only that, but this also helps your body avoid the risk of disease. Hopefully with this article, you will choose the right bread to lose weight.