If you have diabetes, your physician has likely asked you to reduce the number of carbohydrates you eat each day. This will enable you to better control your blood sugar. Sure, it makes sense to nix cookies, sodas and other sugary sweets. But do you also have to wave away the bread basket or skip sandwiches forever?
We asked nutrition experts for their take on this question, along with their recommendations for what bread is good for diabetics and which you should skip when you’re taking semaglutide for type 2 diabetes. If you think a weight loss medication like semaglutide might be right for you, chat with a ReflexMD Wellness Advisor now.
Whole-grain bread
You likely know by now that whole-grain bread is healthier than white bread, as Mayo Clinic points out. Whole grains include all parts of the grain, like whole wheat, brown and wild rice, barley, millet, and oats. White rice and white flour, on the other hand, have had part of the grain (and many of their important nutrients) stripped away.
Packaged bread will probably proclaim its whole-grain status, but check the list of ingredients. “Whole grains should be listed first,” says Michelle Routhenstein, RDN, CDN, a registered dietitian nutritionist and certified diabetes care and education specialist. “And look for about
3 grams of fiber per slice.”
When you’re buying fresh sourdough or other bread from a bakery, you may need to ask what type of flour was used. And if you’re baking your own loaf at home, opt for whole-wheat flour.
Related: 7 Perfect Breakfasts When You’re Taking Semaglutide
Combining a healthy diet with semaglutide creates a powerful, proven approach to effective weight loss.
Why is this important for people with diabetes? There’s a lot more fiber in whole-grain bread than in white bread, which is key, according to the Centers for Disease Control and Prevention (CDC).
“Fiber is important for someone who’s trying to control blood sugar levels, and even for weight loss as well,” says Routhenstein. “It helps mitigate any blood sugar rise and also gives you important nutrients for overall good health.”
Semaglutide curbs appetite, which means you’ll likely be eating less too. So the foods you do eat need to count. Not only that, but eating more fiber can ease constipation—a common side effect from the medication.
“When taking semaglutide, I recommend making mindful dietary choices to enhance its benefits, focusing on well-balanced macronutrients,” says Catherine Gervacio, RDN, a registered dietitian nutritionist and certified exercise nutrition coach. “Fiber-rich foods, such as whole grains, leafy greens, and fruits like berries and apples, stabilize blood sugar levels and promote good digestion.”
Fiber can lower insulin levels, as well as lower blood pressure and levels of LDL (“bad”) cholesterol. Plus, it helps keep you feeling full for longer. Whole-grain breads also contain other important nutrients that help the body function, including folate, magnesium, iron, and B vitamins, the Mayo Clinic points out.
Sprouted-grain bread
Sprouted grains are whole grains that have begun to germinate and sprout, just as if they were in the soil, according to Harvard Health Publishing. Then you bake bread with them.
Research shows that the sprouting process means these grains have more available nutrients and may be easier to digest than regular whole grains—plus they give a nice texture to the bread.
Some brands include legumes as well, which increases the amount of protein. The protein-fiber combo makes these breads a great choice for people with diabetes. Protein is also a bonus for those on semaglutide: Reduced muscle mass can be a side effect of the med, studies indicate, and protein helps build muscle.
Another tip: Sprouted-grain breads that you refrigerate or freeze may have fewer preservatives than shelf-stable varieties.
Seeded bread
If you like a little bit more substance and texture to your bread, seeded ones may be a good bet. They contain a variety of seeds, including flax, chia, hemp, sunflower, and pumpkin seeds. They also often include other types of whole grains, like oats, quinoa, and millet.
The added seeds give each slice more bang for its buck, bumping up both the fiber and protein counts—and they’re also a good source of omega-3 fatty acids.
Low-carb bread
Also marketed as “keto” or “paleo,” these breads contain a variety of ingredients.
Many list resistant wheat starch, a type of complex carbohydrate, as a top ingredient. Other examples of these starches include whole wheat, quinoa, beans, brown rice, and lentils.
The process for making resistant wheat flour is different from regular wheat flour. The result? It takes longer to digest, so it’s not converted into sugar for energy in the intestine. It has a prebiotic effect in the digestive system, providing fuel for good gut bacteria, research shows. Also, it has more fiber and less starch than regular flour.
Other low-carb breads are grain-free altogether, made with ingredients such as eggs, nut butter, and flaxseed meal. These shrink the carb count and boost the protein and fiber amounts.
Worst breads for people with diabetes
White bread
There’s no one-size-fits-all when it comes to optimal carb counts, Routhenstein says. Your recommended amount should be based on your lab work, height, and weight, she adds. That said, steering clear of bread made with white flour is probably a good idea across the board.
White flour contains refined grains, meaning most of the fiber and other nutritional components have been removed during processing.
“Refined carbohydrates such as white bread and pasta should also be moderated to prevent rapid blood sugar spikes,” Gervacio says.
Bagels
A good bagel is a thing of beauty, so this is bound to disappoint. But bagels are carb bombs, which is an important consideration for people with diabetes.
“When you think of a standard bagel at a bagel store, it doesn’t come with a nutrition label,” Routhenstein says. “But generally speaking, a standard bagel can be five to six servings of carbohydrates.”
Many bagels contain white flour, so the fiber content will be low. Try a bagel thin made with whole grains instead, if this is available.
Bread With Extra Sugar
What we put on top of bread matters as much as the bread itself, Routhenstein says. White bread slathered with jam or Nutella may be deliciously appealing to you, but it doesn’t do the blood sugar any favors. Instead, she says, choose a fiber-rich whole-grain bread and have some protein with it.
“If you have bread and are eating that by itself, that can spike up the blood sugar level,” Routhenstein says. “And it’s not very satisfying. But if you add protein to it and you have a little more fiber, that can also help with blunting the blood sugar rise.”
One of Routhenstein’s protein go-to’s is an egg-white omelet with veggies to eat either as a breakfast sandwich or with whole-grain toast. “You’re getting more fiber from the veggies, and your eggs give you protein,” she says.
Also smart to keep in mind: Sugar is often baked into the bread itself, as honey, cane sugar, molasses, or an “–ose” ingredient (maltose, dextrose, fructose). Routhenstein advises that you check the added-sugar amounts on bread nutrition labels. To determine the net carbs in bread, subtract the grams of fiber and protein from the total carbs.
Even “healthy” breads usually have added sugar to make them more palatable. A little bit of added sugar is okay if there’s a good bit of fiber in the bread as well.
All in all, if you don’t regularly make grains like barley, quinoa, or brown rice a part of your meals, a healthy bread can be an easy, delicious way to get more grains in your diet.
If you think a weight loss medication like semaglutide might be right for you, chat with a ReflexMD Wellness Advisor now or take our short quiz to see if you qualify.
If you think a weight loss medication like semaglutide might be right for you, take our short quiz to see if you qualify.
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