Type 2 diabetes: The best bread to eat to lower blood sugar
Type 2 diabetes means a person’s pancreas does not produce enough insulin to control blood sugar levels. Although the condition tends to go undetected in the early stages, uncontrolled blood sugar levels over time can pose life-threatening health risks such as heart disease and stroke. Fortunately, by making simple everyday tweaks, people can stave off the health dangers. Much has been said about bread and how it could affect one’s weight. Many advise to avoid it as much as possible. However, according to new research at the University of East Finland, bread is perfectly acceptable for type 2 diabetics, in fact a certain type has been proven to help lower blood sugar levels. What is it?
According to research, rye bread helps reduce diabetes risk by controlling levels of intestinal serotonin which in turn keeps blood sugar levels in check.
The research noted: “If you’re going to eat bread, wholegrain rye is about the best for your health.
“Rye bread reduces diabetes risk which in turns keeps blood sugar levels in check.
“Serotonin is best known as a neurotransmitter that helps control brain singling and the serotonin created in the gut has an impact on glucose.
Rye bread is 100 per cent wheat free, it can also help to alleviate bloating and discomfort helping one to feel generally better on a daily basis.
It also contains four times the fibre and 20 per cent fewer calories than standard white sliced bread.
Because it is difficult to separate the bran form the centre of the rye grain, rye flour tends to have a higher nutrient content than wheat.
Rye is high in fibre, protein, iron, and minerals such as manganese, phosphorus, zinc, and magnesium.
Dark rye flour has the highest nutrient content as it has retained most of the bran.
Light rye flour and breads made with a mix of rye and what flours will only retains a fraction of these nutritional elements.
Rye’s ability to lower blood sugar is likely due to its high soluble fibre content.
Soluble fibre is a non-digestible carbohydrate that dissolves in water and becomes gel-like in the gut.
Eating foods rich in soluble fibre has been shown to slow digestion of carbs, decreasing insulin release and reducing blood sugar spikes.
Medical consultant Dr Sarah Brewer said: “Eating rye bread helps to increase satiety, feelings of fullness, and helps suppress hunger and the desire to eat.
Including rye bread in your breakfast will help to reduce your appetite before lunch and this effect will continue into the afternoon, helping to curb mid-morning and mid-afternoon cravings, so you eat less overall.”
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