Bread sometimes receives criticism for its effect on blood sugar levels, and who among you has not heard about people who finish a meal with high sugar levels after a slice of bread? However, the truth is that bread can be part of a healthy secret when choosing the right type. What is the secret? The appropriate bread is one that contains protein, dietary fiber, and no unnecessary sugar.
What Does Healthy Bread Do to Blood Sugar?
When choosing bread, consulting a dietitian can be useful. Make sure to choose bread that contains at least 3 grams of dietary fiber and several grams of protein. Avoid breads with a lot of added sugar. Protein and dietary fiber help slow the rate of carbohydrate absorption in the body, thereby preventing sharp rises in blood sugar levels.
Here Are the Types of Bread Suitable for Healthy Blood Sugar Management:
Sprouted Grain Bread
Sprouted grain bread is made from grains that have begun to sprout. The sprouting process reduces the amount of starch, which helps balance the rise in blood sugar. This is a type of bread with a low glycemic index, and it helps reduce the impact on sugar.
100% Whole Wheat Bread
Whole wheat bread contains whole grains that are broken down slowly, resulting in a gradual release of glucose into the blood. It is advisable to choose bread made with stone-ground whole wheat flour over machine-milled wheat flour.
Sourdough Bread
Sourdough bread is produced from soaking natural yeast and helps reduce the impact of carbohydrates on blood sugar levels. The fermentation process of sourdough bread can reduce the effect of carbohydrates.
100% Whole Rye Bread
Rye bread contains a lot of dietary fiber that helps slower digestion, thereby preventing sharp spikes in sugar. This is a bread that reduces the risk of problems such as insulin intolerance.
Bread Containing Oats or Barley
Breads that contain oats or barley contain beta-glucan, a type of dietary fiber that helps slow the absorption of sugar into the blood. It is recommended to make sure these ingredients appear at the top of the ingredient list.
Buckwheat Bread
Buckwheat is a gluten-free grain that contains dietary fiber and protein. Studies indicate that buckwheat bread may improve the body’s insulin resistance and reduce the impact on blood sugar.
Additional Tips for Maintaining Balanced Sugar:
- Combine the bread with protein and healthy fats: Add proteins and fats such as avocado, nut butter, or eggs to the meal, which will help slow glucose absorption and feel full for a longer time.
- Add vegetables and fruit: Add a vegetable salad or fruit on the bread to improve nutritional value and increase fiber content.
- Pay attention to portions: Despite the benefits, it is important to adhere to the recommended portion and avoid excessive consumption of bread.