TYPE 2 diabetes can be controlled by cutting down on sugar and other foods which contribute to high blood sugar levels, such as refined carbohydrates. Although bread is a carb, there is one type that can actually prevent high blood sugar.
White bread is one type of carb which can cause high blood sugar, but this doesn’t mean people with diabetes have to cut down on all types of bread from their diet.
In fact, wholegrain bread could actually be beneficial for people with diabetes.
According to dietitian Juliette Kellow, one review of 16 studies found eating three daily servings of wholegrains reduced the risk of type 2 diabetes by 32 per cent.
Research suggests this is because wholegrain foods have a lower glycaemic index than refined carbohydrate foods, such as white bread.
“If you do have diabetes, wholegrain foods are usually better for managing blood glucose levels because they tend to have a lower glycaemic index. This means they do not affect blood glucose levels as quickly as refined carbohydrate foods,”
A diabetes expert warns, however, to be mindful of portion sizes as all carbohydrate foods will still affect blood glucose levels in some way.
According to Kellow, wholegrains can contain up to 75 per cent more nutrients than refined grains.
This is because wholegrain foods – as the name suggests – contain all parts of the grain, but when grains are refined, the outer bran layer and germ are stripped away, losing many nutrients and much of their fibre.
Wholegrain bread is a great source of insoluble fibre, which can also help to control blood sugar.
Insoluble fibre is a complex carbohydrate which, unlike other carbs, cannot be digested by the human body.
As it passes through the digestive system it provides bulk to stools, making them easier to pass.
“Increasing the amount of fibre in your diet can help you manage your diabetes,”
One slice of wholegrain bread provides the same fibre content as two-and-a-half slices of white bread, notes Kellow.
“Switching from refined grains to wholegrains is a simple but powerful step to better health and a longer life,” said the dietitian.
Kellow also advised studies have shown people who eat more wholegrain foods have a lower body max index, less body fat and are less likely to gain weight over time.
This is especially important for people with diabetes, as being overweight increases the risk of health complications.
Source – Express.co.uk