People with diabetes may have been told that bread is off limits for them.
Similarly, those going on a diet to lose weight might feel they have to say goodbye to those delicious toasts and sandwiches.
However, who can still manage your diet or your diabetes, by opting for these nutritious breads which will also aid your weight loss goal.
Weight loss is all about choosing the right foods and the right nutrients. So it’s all about knowing which type of bread to eat.
1. Whole-wheat bread
Whole-wheat bread, also called brown bread, is made of wheat and is much healthier than the white bread with refined flour, which is low in nutrients and is associated with obesity. Whole-wheat bread helps to boost heart health and reduce the risk of Type 2 diabetes. It is higher in fibre and has more vitamins and minerals. Eating whole-wheat bread will leave you feeling fuller for longer. Look for 100% whole wheat flour on the label while buying it at a store.
2. Whole-grain bread
This bread is made with the entire grain intact, which boosts its nutritional value and lowers its glycemic index. This index refers to how quickly blood sugar rises after you eat it. Whole-grain breads include rye, barley, oat, quinoa, amaranth, and millet. These breads are rich in vitamins, minerals, fiber, and protein, especially when compared to processed options like white bread. Whole grain bread is also the healthiest pick for weight loss. This type of bread is more fibrous and promotes gut health. To make sure your bread is whole grain, look at the ingredient list on the packaging.
3. Sprouted bread
Sprouted breads contain no flour. Instead, they’re made from sprouting grains, beans, and seeds in water. Next, they are mixed into dough and slowly baked into bread. This process helps to lower the glycemic index of the bread, meaning this bread may not spike your blood sugar when compared to other conventional grain products. However, it is advised to always keep an eye on the amount of portion you consume, whether your goal is keeping a check on your diabetes or your weight.
4. Sourdough bread
A traditional sourdough bread is made by slowly fermenting water and flour. The fermentation process breaks down some of the starch in the flour. The process of fermentation decreases the glycemic index of the bread product and also adds natural probiotics. Eating this bread will add good bacteria in your gut. It also may help your immune system by reducing the risk of inflammation and allergies.
