![]() ![]() Manufactures will often add back vitamins and minerals that were lost during processing, but that won’t increase the fiber content (unless they add that back, too). Processing grains to make white flour softens the texture, but it also strips away fiber, vitamins, and minerals and results in a higher glycemic index, according to the ADA. The worst breads for someone with diabetes are made with refined carbohydrates, such as white flour. While these gluten-free choices aren’t always made with 100-percent whole grain, they’re ideal for people who have both diabetes and celiac disease. Gluten-free corn and rice tortillas and breads.Avoid loaves containing molasses (used for coloring), which will increase the carbohydrate and sugar content. Made with rye flour (and sometimes some wheat flour) and fermented with sourdough starter, pumpernickel can have a lower glycemic index. ![]() Instead of flour, these breads are made with whole grains that have begun to sprout and so have a lower glycemic response, according to a 2012 study in the Journal of Nutrition and Metabolism. Ezekiel bread and the like can be great for people with diabetes. ![]() Some are sliced especially thin so they’re lower in carbohydrates per serving. Many companies are now turning organic ingredients into delicious and nutritious loaves. (Just pay attention to calories per serving, since wraps and tortillas tend to be large.) Fill with scrambled eggs for breakfast, or lean protein and vegetables for lunch. Look for wraps that are 100-percent whole-wheat, whole-corn, whole-rice, or lower-carb (many contain non-GMO ingredients), or try a lower-carb, high-fiber tortilla: “It may have half the carbohydrates and twice the fiber of a typical slice of bread,” Weiner says. If a slice contains more than 100 calories, have one instead of two. But be sure to check labels: These loaves may also be higher in calories. These can deliver lots of fiber, protein, and healthy fat. S pelt, flaxseed, chia -seed, and almond- flour breads.If you’re unenthusiastic about the usual versions, you’ve got plenty of other choices: Whole-grain breads are ideal for anyone monitoring calories and carbohydrates. RELATED: 10 Ways to Better Control Blood Sugar After Eating Healthiest Breads You Can Buy Maria Rodriguez, RD, CDE, program director of the Mount Sinai Diabetes Alliance in New York City, says you can tell if any packaged loaf is 100-percent whole grain by looking at the ingredient list: “The first ingredient will say ‘whole.’ You can also look for the whole-grain stamp.” If the bread is higher in carbs and calories, use just one slice for an open-faced sandwich (a romaine-lettuce leaf or another vegetable can double as the top “slice”). If you’re making a sandwich with two slices of bread, choose a variety that has no more than 15 grams of carbohydrates and 100 calories per slice. “They may contain a good portion of fiber, which will improve glycemic response.” “Aim for a whole-grain bread with ingredients like oats, quinoa, or bran,” she says. Weiner strongly encourages people with diabetes to choose a high-fiber bread, with at least three grams of fiber per slice. According to Susan Weiner, RD, CDE, co-author of The Complete Diabetes Organizer and Diabetes: 365 Tips for Living Well, reading the nutrition labels on packaged bread is essential, for several reasons. ![]()
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