Bread is a household grocery staple that provides surprising benefits with each bite. Bread is the base for many tasty meals, such as sandwiches, stuffing and even French toast. However, when managing a diabetes diagnosis, knowing which carbs are OK to eat, and if eating bread with diabetes is even allowed, can be confusing.
Unfortunately, the number of diabetes diagnoses is on the rise. The Centers for Disease Control and Prevention states that 11.3% of Americans live with diabetes and, of those, around 90% to 95% have type 2 diabetes. With this condition becoming even more common in the U.S. population, many are likely wondering how to manage a diagnosis.
Nearly 40% of Americans Are Expected to Have Type 2 Diabetes by 2060
Type 2 diabetes means that your body no longer responds normally to insulin, causing insulin resistance and leading to unstable blood sugar levels. Eating carbohydrate foods—like bread—causes a rise in blood sugar. High blood sugar levels can result in even more damaging outcomes, such as heart disease, vision loss and kidney disease, which is why keeping your blood sugar levels in check is essential.
Does this mean eating bread is no longer allowed if you're trying to manage blood sugar?
Don't fret; you can still enjoy a slice of your favorite toast in the morning. As long as you're keeping your blood sugar levels in mind, experts say there's nothing wrong with eating bread when you have diabetes.
"People with diabetes can eat bread as long as it fits either their meal plan or within their carbohydrate counting allowance," says Kitty Broihier, M.S., RD, LD. "In general, that means choosing a slice that has 15 grams of carbohydrates for sandwiches."
To put this into context, two slices of bread equate to between 24 to 30 grams of carbohydrates, and each serving is about 15 grams of carbs. So if you have a sandwich, those two slices would count as two servings. According to the American Diabetes Association, the number of servings you have daily will depend on the individual. To ensure you're managing your blood sugar properly, nail down the number of carb servings with a registered dietitian.
Can You Eat Carbs When You Have Diabetes? What Dietitians Have to Say
Fiber is a type of carbohydrate found in foods such as bread, particularly those of the whole-grain variety. Foods higher in fiber are known for reducing blood sugar spikes, which can benefit those dealing with a diabetes diagnosis.
"The best choice would be a whole-grain bread, and preferably one with at least 3 grams of fiber because the fiber will temper how fast the carbs in the bread are absorbed and how much of an impact they have on blood sugar following the meal," says Broihier.
Add in a Fat or Protein Source + Some Veggies
Another way to manage blood sugar levels while eating bread with diabetes is to add in a healthy fat or a lean protein source—both known for slowing down digestion and limiting blood sugar spikes while consuming carbohydrates.
"If you're going to eat bread, it helps to have a protein or fat source with it, which also helps with the glycemic response," says Broihier.
If you're a sandwich lover, foods like avocado, salmon, turkey or chicken breast, hummus, cheese, nut butter and egg are great additions. Adding vegetables, especially those higher in fiber, also helps you manage your blood sugar levels.
If you're looking to find ways to reduce your carb intake with diabetes, an open-faced sandwich could be an easy way to keep the carb count low while also enjoying your favorite food. By the way, open-faced sandwiches are also just a fancy version of toast.
The Bottom Line
In short, yes. If you have diabetes, you can certainly eat bread, as long as you keep in mind the number of carb servings that particular bread provides. Choosing healthier breads like whole-grain ones with a high fiber count is best for keeping blood sugar levels low. Plus, pairing the bread with a healthy fat or protein source to stabilize blood sugar levels is essential.
What Happens to Your Body When You Eat Bread Every Day
The Bottom Line. In short, yes.If you have diabetes, you can certainly eat bread, as long as you keep in mind the number of carb servings that particular bread provides. Choosing healthier breads like whole-grain ones with a high fiber count is best for keeping blood sugar levels low.
Unlike refined white bread, which can cause rapid spikes in blood sugar levels, whole grain, and whole wheat bread contain complex carbohydrates and fiber. These components slow down glucose absorption, leading to a more gradual and steady rise in blood sugar, making them a better choice for individuals with diabetes.
In general, foods that cause blood sugar level to rise the most are those that are high in carbohydrates, which are quickly converted into energy, such as rice, bread, fruits and sugar. Next are foods high in protein, such as meats, fish eggs, milk and dairy products, and oily foods.
Life expectancy is known as the number of years a person is expected to live. At age 50, life expectancy is 6 years shorter for people with type 2 diabetes than for people without diabetes. By meeting type 2 diabetes treatment goals, life expectancy can increase by 3 years, or for some, as much as 10 years.
You limit dairy products, red meat, sweets, added sugars, sodium (salt), and highly processed foods. Some additional guidelines include focusing on seasonal produce and reading food labels to help you avoid added sodium and sugar.
Takeaway. A person with diabetes should include a variety of fresh, whole foods in their diet, such as nutrient-dense fruits and vegetables. Bananas are a safe and nutritious fruit for people with diabetes to eat in moderation as part of a balanced, individualized eating plan.
If you have diabetes, following a nutrient-dense diet is essential for optimal health and blood sugar management. However, this doesn't mean you have to give up pizza. Instead, enjoy a slice or two of your favorite pizza occasionally as part of a balanced diet.
Peanut butter contains essential nutrients, and it can be part of a healthful diet when a person has diabetes. However, it is important to eat it in moderation, as it contains a lot of calories. People should also make sure their brand of peanut butter is not high in added sugar, salt, or fat.
What is end-stage diabetes? While “end-stage diabetes” isn't a commonly used term, diabetes can lead to what's known as end-stage diabetic complications, or advanced complications. In people with diabetes, advanced complications, like end-stage renal disease, occur after many years of living with diabetes.
The strongest evidence we have at the moment suggests that type 2 diabetes is mainly put into remission by weight loss. Remission is more likely if you lose weight as soon as possible after your diabetes diagnosis. However, we do know of people who have put their diabetes into remission decades after diagnosis.
There's no cure for diabetes and no way to completely get rid of it. However, diabetes can be reversed in most people. Reversing diabetes means carefully managing blood sugars to a point where medications are no longer necessary, and staying at that manageable point through a healthy routine of diet and exercise.
Drinking plenty of water helps your kidneys flush out excess sugar. One study found that people who drink more water lower their risk for developing high blood sugar levels. And remember, water is the best. Sugary drinks elevate blood sugar by raising it even more.
Peanut butter can definitely be part of a healthy diabetes diet plan. Always look for peanut butter that contains only peanuts and maybe some salt. Avoid peanut butter that includes added sugars and hydrogenated oils.
Pairing healthier bread and cheese options can stabilise glucose metabolism, reducing the risk of blood sugar fluctuations. Go ahead and enjoy a grilled cheese sandwich, but remember that portion control is the key to ensuring that you control glucose spikes.
Portion control is key. Stick to one or two slices of bread per meal to avoid consuming too many carbohydrates at once. 3. Pair bread with protein-rich foods, such as eggs or chicken, to slow down the absorption of carbohydrates and prevent spikes in blood sugar levels.
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