Type 2 diabetes: Best bread to eat if you want to lower your blood sugar
Type 2 diabetes is a common condition that can trigger symptoms such as needing to pee more than usual, feeling thirsty all the time and feeling very tired. But because these symptoms don’t necessarily make you feel unwell, the condition can be difficult to identify. If you experience these symptoms or unexplained weight loss, itching around the penis or vagina and blurred vision you should see your GP. Type 2 diabetes complications that occur if the condition is left untreated include problems with the nerves, kidneys, eyes, feet, and heart attack and stroke. When it comes to managing your blood sugar level, whether you have the condition or not, it’s important to eat a healthy diet.
Pumpernickel bread and 100 per cent stone-ground whole wheat breads are best for type 2 diabetes
There’s nothing you can’t eat if you have type 2 diabetes says the NHS, but you’ll have to limit certain foods.
You should eat a wide range of food including fruit, vegetables and some starchy foods like pasta.
Sugar, fat and salt should be kept to a minimum and your should also make sure not to skip meals and eat breakfast, lunch and dinner every day.
When it comes to one of the staples of many people’s diet, bread, which is best for blood sugar levels?
Many breads are high in carbohydrates which can quickly raise blood sugar levels.
As a result of this, eating large quantities of many breads should be avoided.
But, pumpernickel bread and 100 per cent stone-ground whole wheat breads have low GI scores.
GI stands for glycemic index and is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels.
Pumpernickel and stone-ground whole wheat breads have lower GI scores than regular whole wheat bread because the ingredients go through less processing.
During processing the fibrous outer shells of grains and cereals is removed.
Fibre slows digestion and helps to stabilise blood sugar levels.
A 2014 study found spelt and rye bread used low initial glycemic responses in rats.
Diabetes UK also advises: “Choosing wholegrain options makes sense. They are high in fire, keep you feeling fuller for longer than refined carbohydrates and take longer for the body to break down so blood glucose levels do not ‘spike’ then drop rapidly.”
But if pumpernickel bread doesn’t whet your appetite, wholegrain, granary, spelt and rye bread are also recommended.
Other carbohydrates you should opt for include wholewheat or brown pasta and noodles, basmati or wild rice, porridge oats or muesli, and quinoa, burger wheat, couscous or yam.
Alongside eating a healthy diet, expert recommend being active. Here are six of the best exercise for type 2 diabetes.
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